mindfulness for christians
In the second chapter of the letter to the Philippians the Apostle Paul made the following statement about Christ (Philippians 2:5-8):
“Have this attitude in yourselves which was also in Christ Jesus, who, although he existed in the form of God, did not regard equality with God a thing to be grasped, but emptied himself.”
Jesus' many acts of service and healing did not come from a mind that was thinking and analyzing about what to do or say, but rather from a mind that had emptied itself into God. Jesus' mind was emptied of self-reference and the centripetal force of merely personal preference. In his “emptiness,” God's infinite love could shine through Jesus' human form unencumbered.
What is emptied first is the overwhelming majority of thoughts, quieting the incessant useless dialogue that ravages our brains to then bring forth clarity and calm. Therefore, it is a simplification, not just an emptying. Furthermore, when our thought content is clearer, so are our decisions, our choices, our priorities.
The first step for Christian Mindfulness then is simplification or centering in the present moment. Subsequent “emptying “can bring us toward the presence of God.
Centering might be defined as non-judgmental awareness of the present moment and allows a deep state of Christian Mindfulness described herein.
“Have this attitude in yourselves which was also in Christ Jesus, who, although he existed in the form of God, did not regard equality with God a thing to be grasped, but emptied himself.”
Jesus' many acts of service and healing did not come from a mind that was thinking and analyzing about what to do or say, but rather from a mind that had emptied itself into God. Jesus' mind was emptied of self-reference and the centripetal force of merely personal preference. In his “emptiness,” God's infinite love could shine through Jesus' human form unencumbered.
What is emptied first is the overwhelming majority of thoughts, quieting the incessant useless dialogue that ravages our brains to then bring forth clarity and calm. Therefore, it is a simplification, not just an emptying. Furthermore, when our thought content is clearer, so are our decisions, our choices, our priorities.
The first step for Christian Mindfulness then is simplification or centering in the present moment. Subsequent “emptying “can bring us toward the presence of God.
Centering might be defined as non-judgmental awareness of the present moment and allows a deep state of Christian Mindfulness described herein.
the setting
Any setting will do, but there are certain settings you may find that are more conducive to mindful prayer than others.
There is the story of a child who used to wander in the woods. At first his father let him wander but over time became more concerned. The woods could be dangerous. He decided to discuss the matter with his child. One day he took him aside and said:
“I’ve noticed that each day you walk into the woods. I wonder, why do you go there?”
The boy said to his father:
“I go there to find God.”
“That’s a very good thing,” the father replied gently. “I am glad that you are searching for God. But, my child, don’t you know that God is the same everywhere?”
“Yes,” the boy answered. “but I’m not.”
So for some, the outdoors might provide the awareness that the common is the extraordinary, that the “lilies of the field” do not toil, they are not anxious for tomorrow (Matthew 6:27-34). Each lily is unique and yet part of the field of lilies. And the lilies are part of the surrounding trees. All these things have the markings of the Artist – and so do you. Diversity within unity.
So the lilies of the field can provide a portal to the divine if only you notice them in God’s presence.
There is the story of a child who used to wander in the woods. At first his father let him wander but over time became more concerned. The woods could be dangerous. He decided to discuss the matter with his child. One day he took him aside and said:
“I’ve noticed that each day you walk into the woods. I wonder, why do you go there?”
The boy said to his father:
“I go there to find God.”
“That’s a very good thing,” the father replied gently. “I am glad that you are searching for God. But, my child, don’t you know that God is the same everywhere?”
“Yes,” the boy answered. “but I’m not.”
So for some, the outdoors might provide the awareness that the common is the extraordinary, that the “lilies of the field” do not toil, they are not anxious for tomorrow (Matthew 6:27-34). Each lily is unique and yet part of the field of lilies. And the lilies are part of the surrounding trees. All these things have the markings of the Artist – and so do you. Diversity within unity.
So the lilies of the field can provide a portal to the divine if only you notice them in God’s presence.
distractions
Self-talk
Our egos love self-talk. Some of us know little else other than self-talk, usually concerning the past or the future, neither of which exist except in self-talk thought forms. If you are unaware of the self-talk, you become little other than that. You don’t realize that but it is true. However, underlying the ego, the “me and my story” is a deeper presence that can connect to the eternal Light.
The process of prayer requires your full attention. Initially this may be challenging. Here are some techniques to help your focusing or centering.
Centering using sensations
Breath
The most common centering techniques utilize ordinary sensations. The most common of these is the breath. Bringing your attention to this most vital process, usually unnoticed, can bring one’s attention to the present moment. Just notice the many sensations of this process. You may notice the rise and fall of your chest or abdomen; the warmth or coolness of the breath itself; or the rhythm of your breathing. As extraneous thoughts come to mind, simply allow them to pass, with renewed focus on your breathing.
Some find this focus is more easily achieved with their eyes closed or in a very comfortable position in a location free of extraneous noise.
Another technique to quiet the mind while centering using the breath is to associate the inspiration and exhalation with positive affirmations such as with inspiration “I am” and with expiration “with God.”
Deep, slow breathing has the added benefit of providing a relaxation response. This further assists quieting the mind.
Progressive relaxation
A related centering technique combines conscious breathing with relaxation of the musculature. Typically this begins from the toes and progressively proceeds throughout the body all the way to the scalp. It’s a remarkable fact that as one simply notices the sensations, for example in the toes (or even each individual toe), those muscles can relax without any effort. This relaxation continues with focus on each muscle group.
Centering using movement
You may find it is effective to focus attention on stillness with simple movement such as walking. This can employ many senses at once that combine to displace distracting thoughts. The movement itself offers focus on the muscles involved as well as your interaction with the environment such as the pressure of your foot on the surface upon which you are walking. You may simply notice the life around you, without judgement or association.
Centering using objects
A simple object may be the focus of centering, such as a flower or a flower petal. The idea is to experience the object without thinking of it. For example, notice the colors of the objects without reciting the colors in your mind. Notice the shape and size of the object without categorizing or labeling. You may touch the object and feel the texture or weight without describing this in your mind. You might even drop the object to see how it interacts with the surface upon which it falls.
Centering using affirmations
An affirmation from scripture could be considered a centering technique, or could constitute in itself a type of Mindfulness prayer as that introduced in Chapter 2. Examples:
“You make known to me the path of life; you will fill me with joy in your presence, with eternal pleasures).” (Psalm 16:11)
“I glory in my sufferings, because I know that suffering produces perseverance; perseverance, character; and character, hope.” (Based on Romans 5:3-4)
“My heart will not fear; though a war breaks out against me, I will keep my trust.”(Psalm 27:3)
“Surely goodness and mercy will follow me all the days of my life, and I will dwell in the house of the Lord forever.” (Psalm 23:6)
“This is the day the Lord has made; let us rejoice and be glad in it.” (Psalm 118:24)
These affirmations should be followed by a silence – that space which allows them to be deeply connected and rooted.
Distractions of physical form and thought form
While the above sensations may help in centering, certain sensations, particularly those causing physical discomfort, may interfere. It is therefore recommended that you assume a position of physical comfort if possible. Although certain sensations can begin the centering process, others, particularly visual, can be distracting; in that case closing one’s eyes might be indicated.
Interference of physical and thought forms (ultimately physical form distraction is thought form distraction) might be likened to clouds in the sky. The clouds are the distractions that obscure the clarity of the sky. A very dark, cloudy sky will not let the light shine through. As we unclutter our minds, more and more of the sky is revealed. A sunny, cloudless sky can be uplifting with the formless life force fully available.
Henry David Thoreau wrote :
"Our life is frittered away by detail. Simplify, simplify."
And :
"Men have become the tools of their tools."
Thoreau observed that men are like ants as they rush from spot to spot, unaware of the world around them, fixed merely on small, meaningless details. They are caught up with the trite and constant happenings and lose sight of the more transcendent and spiritual.
Our egos love self-talk. Some of us know little else other than self-talk, usually concerning the past or the future, neither of which exist except in self-talk thought forms. If you are unaware of the self-talk, you become little other than that. You don’t realize that but it is true. However, underlying the ego, the “me and my story” is a deeper presence that can connect to the eternal Light.
The process of prayer requires your full attention. Initially this may be challenging. Here are some techniques to help your focusing or centering.
Centering using sensations
Breath
The most common centering techniques utilize ordinary sensations. The most common of these is the breath. Bringing your attention to this most vital process, usually unnoticed, can bring one’s attention to the present moment. Just notice the many sensations of this process. You may notice the rise and fall of your chest or abdomen; the warmth or coolness of the breath itself; or the rhythm of your breathing. As extraneous thoughts come to mind, simply allow them to pass, with renewed focus on your breathing.
Some find this focus is more easily achieved with their eyes closed or in a very comfortable position in a location free of extraneous noise.
Another technique to quiet the mind while centering using the breath is to associate the inspiration and exhalation with positive affirmations such as with inspiration “I am” and with expiration “with God.”
Deep, slow breathing has the added benefit of providing a relaxation response. This further assists quieting the mind.
Progressive relaxation
A related centering technique combines conscious breathing with relaxation of the musculature. Typically this begins from the toes and progressively proceeds throughout the body all the way to the scalp. It’s a remarkable fact that as one simply notices the sensations, for example in the toes (or even each individual toe), those muscles can relax without any effort. This relaxation continues with focus on each muscle group.
Centering using movement
You may find it is effective to focus attention on stillness with simple movement such as walking. This can employ many senses at once that combine to displace distracting thoughts. The movement itself offers focus on the muscles involved as well as your interaction with the environment such as the pressure of your foot on the surface upon which you are walking. You may simply notice the life around you, without judgement or association.
Centering using objects
A simple object may be the focus of centering, such as a flower or a flower petal. The idea is to experience the object without thinking of it. For example, notice the colors of the objects without reciting the colors in your mind. Notice the shape and size of the object without categorizing or labeling. You may touch the object and feel the texture or weight without describing this in your mind. You might even drop the object to see how it interacts with the surface upon which it falls.
Centering using affirmations
An affirmation from scripture could be considered a centering technique, or could constitute in itself a type of Mindfulness prayer as that introduced in Chapter 2. Examples:
“You make known to me the path of life; you will fill me with joy in your presence, with eternal pleasures).” (Psalm 16:11)
“I glory in my sufferings, because I know that suffering produces perseverance; perseverance, character; and character, hope.” (Based on Romans 5:3-4)
“My heart will not fear; though a war breaks out against me, I will keep my trust.”(Psalm 27:3)
“Surely goodness and mercy will follow me all the days of my life, and I will dwell in the house of the Lord forever.” (Psalm 23:6)
“This is the day the Lord has made; let us rejoice and be glad in it.” (Psalm 118:24)
These affirmations should be followed by a silence – that space which allows them to be deeply connected and rooted.
Distractions of physical form and thought form
While the above sensations may help in centering, certain sensations, particularly those causing physical discomfort, may interfere. It is therefore recommended that you assume a position of physical comfort if possible. Although certain sensations can begin the centering process, others, particularly visual, can be distracting; in that case closing one’s eyes might be indicated.
Interference of physical and thought forms (ultimately physical form distraction is thought form distraction) might be likened to clouds in the sky. The clouds are the distractions that obscure the clarity of the sky. A very dark, cloudy sky will not let the light shine through. As we unclutter our minds, more and more of the sky is revealed. A sunny, cloudless sky can be uplifting with the formless life force fully available.
Henry David Thoreau wrote :
"Our life is frittered away by detail. Simplify, simplify."
And :
"Men have become the tools of their tools."
Thoreau observed that men are like ants as they rush from spot to spot, unaware of the world around them, fixed merely on small, meaningless details. They are caught up with the trite and constant happenings and lose sight of the more transcendent and spiritual.
SCHEDULED AND SPONTANEOUS PRAYER
If structured, scheduled prayer is the sole means of purposeful connection to God, there may be a considerable gap between that experience and everyday life. There should be no disconnect between your loving peaceful experiences in prayer and obligations of daily living.
So prayer should become part of everyday life, not just at scheduled times. Habitual but not a rote habit.
For Mindfulness, the prayer structure needs to be brief but frequent during the day.
Saint Matthew writes (Mat 6:7 CEV):
“When you pray, don't talk on and on as people do who don't know God. They think God likes to hear long prayers.”
This is not a condemnation of repetitive prayer but of unfocused prayer without an understanding of why one is praying. The ultimate reason for prayer is to be in God’s presence. The concreteness of words begins the process, followed by wordless ascension toward God.
To review, St. Paul urges the Christians of first-century Thessalonica (1 Thessalonians 5:17) to:
"pray without ceasing”.
And in his letter to Rome, the Apostle instructs the Christian community there to be (Romans 12:12):
“constant in prayer".
Prayer then is not merely a part of life which we conveniently lay aside if something we deem more important comes up; prayer is all of life. Prayer is as essential to our life as breathing.
To pray does not mean to be with God to the exclusion of everyday obligations or spending time with family and friends. Rather, to pray means to think and live our entire life in the presence of God. With Mindfulness in the presence of God, our lives can merge into our prayers, be an extension of our prayers. As St. Paul wrote to the Corinthians (1 Corinthians 10:31):
"Whatever you do, do it for the glory of God".
Many Christian prayers assume a duality between oneself and God, as “I am here and God is there.” This duality is present with petitionary content and even content of praise. While this is fine and an appropriate introduction to a prayerful state, we seek a much deeper connection with God that melds this duality into a unity with God. Dwelling, being, with God.
Our simple Mindfulness Prayer example in Chapter 2 has praise “thank you for this moment” and petition, “help me to experience you in it.” But it is the space after the prayer in which one listens to God, becoming completely available to God’s presence.
Christian Mindfulness is a two-way communication with God that ultimately unites one with God’s essence, unifying us with God.
So prayer should become part of everyday life, not just at scheduled times. Habitual but not a rote habit.
For Mindfulness, the prayer structure needs to be brief but frequent during the day.
Saint Matthew writes (Mat 6:7 CEV):
“When you pray, don't talk on and on as people do who don't know God. They think God likes to hear long prayers.”
This is not a condemnation of repetitive prayer but of unfocused prayer without an understanding of why one is praying. The ultimate reason for prayer is to be in God’s presence. The concreteness of words begins the process, followed by wordless ascension toward God.
To review, St. Paul urges the Christians of first-century Thessalonica (1 Thessalonians 5:17) to:
"pray without ceasing”.
And in his letter to Rome, the Apostle instructs the Christian community there to be (Romans 12:12):
“constant in prayer".
Prayer then is not merely a part of life which we conveniently lay aside if something we deem more important comes up; prayer is all of life. Prayer is as essential to our life as breathing.
To pray does not mean to be with God to the exclusion of everyday obligations or spending time with family and friends. Rather, to pray means to think and live our entire life in the presence of God. With Mindfulness in the presence of God, our lives can merge into our prayers, be an extension of our prayers. As St. Paul wrote to the Corinthians (1 Corinthians 10:31):
"Whatever you do, do it for the glory of God".
Many Christian prayers assume a duality between oneself and God, as “I am here and God is there.” This duality is present with petitionary content and even content of praise. While this is fine and an appropriate introduction to a prayerful state, we seek a much deeper connection with God that melds this duality into a unity with God. Dwelling, being, with God.
Our simple Mindfulness Prayer example in Chapter 2 has praise “thank you for this moment” and petition, “help me to experience you in it.” But it is the space after the prayer in which one listens to God, becoming completely available to God’s presence.
Christian Mindfulness is a two-way communication with God that ultimately unites one with God’s essence, unifying us with God.