A Mindfulness Invitation for Daily Life
By Pastor Rich Leseganich
Dear Partners in the Gospel,
Have you ever stepped outside on a beautiful day, hoping to soak in God’s goodness, only to find that your thoughts are somewhere else entirely? Even if we are surrounded by sunshine and birds chirping, our minds can still be spinning. Thoughts such as, “Did I leave the oven on?”, Will it rain?”, What about that meeting I forgot to prepare for?
Most of us can relate. Human minds wander. We worry. We rehearse the past and rehearse the future. And often, we miss what God is doing right here, right now.
But here’s the good news: with practice, we can learn to be more present. The practice of mindfulness—noticing when your mind has drifted and gently bringing it back—is a beautiful way to do this. It’s not about emptying your mind but about awakening to the gift of the present moment, where God always meets us.
As Psalm 46 reminds us, “Be still, and know that I am God.” That stillness is not just external. It’s an inner quiet a calm attentiveness that can be practiced, learn, and become rooted as part of our mental health and faith practices.\
Try Some Mindfulness!
This week, I invite you to try a prayerful exercise that helps us practice presence. Just 5 minutes, three times a week, can begin to shape your awareness and deepen your spiritual life.
Step 1: Find a Comfortable Space
Find a quiet, comfortable spot where you won’t be interrupted. Breathe slowly and deeply. With each exhale, let your shoulders drop and your body relax. Say a simple prayer like:
“Lord, help me be present to your presence.”, or “Come, Holy Spirit”.
Step 2: Pick an Everyday Object
Choose something nearby—a mug, a candle, a rock, a leaf. Select something emotionally neutral, not tied to painful memories or strong feelings. Personally, I like to use a piece of chocolate or a raisin, but you can pick something that you are drawn to select.
Now observe it carefully for about 5 minutes using all your senses. Journal or ask yourself some questions to help focus.
What color is it? Is it smooth or rough? Is it heavy or light? How does it feel in your hands? Does it make a sound when you move it? Does it have a scent?
Let this be a sacred pause. If your thoughts drift, that’s okay. Simply notice that and gently return to the object. Each return is like a breath of grace.
Step 3: Notice What Arises
You may feel peaceful, distracted, tired, or even impatient. That’s normal. This isn’t about judging your experience—it’s about becoming aware of it. Just notice whatever arises and return gently to the object.
If you find yourself thinking, “I’m not doing this right,” remind yourself that this is not a performance. It’s a prayerful practice of noticing.
You might be wondering: How is this exercise going to help me be more focused?
The truth is, our minds often dart from one thing to the next, and focus is a skill we can strengthen. Regular mindfulness practice, even just a few minutes a day, has been shown to increase attention, memory, and emotional regulation. It helps create more space between our thoughts and our reactions, allowing us to respond with clarity and intention.
As Christians, we can also see this as a spiritual practice—training our minds to be more present to God, less consumed by fear or distraction, and more attuned to grace.
Do you feel impatient with this exercise? That’s okay. Many people feel this way at first. Impatience is just another feeling to notice. Gently acknowledge it and continue. There is no rush and no wrong way to be present.
Feeling stuck on what the purpose of this is? It’s about focus and distraction, embracing dialectical thinking. Mindfulness is awareness. By learning to recognize when we’re distracted, we strengthen our ability to return to our center, to God, to peace. Research shows that over time; this reduces stress and cultivates joy in simple. If you would like a template for this, let me know. I have one to share!
Jesus once told his followers, “Do not worry about tomorrow… each day has enough trouble of its own” (Matthew 6:34). This exercise is one way to live that wisdom. To rest in today. To let the present be enough. And to remember that God is here—now, always, and faithfully.
I hope this mental health and spiritual practice can help bring you peace, presence, and renewed attention to the sacred in everyday life.
For Those Who Are Curious: Supporting Research
This practice is supported by peer-reviewed research. If you want to read more, I recommend the following.
Hölzel, B. K. et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43.
Shankland, R. et al. (2021). Improving mental health and well‐being through informal mindfulness practices. Applied Psychology: Health and Well‐Being, 13(1), 63–83.
Umejima, K. et al. (2021). Paper notebooks vs. mobile devices: Brain activation differences during memory retrieval. Frontiers in Behavioral Neuroscience, 15, 34.
