Did Jesus Meditate?

When we hear the word meditation, many of us might flinch. Maybe we think it’s too mystical or unfamiliar — or even unbiblical. But what if we’ve misunderstood it all along.
In week two of our series, Holy Habits: The Sanctity of Self-Care, we explore meditation. Not as a trend, but as a transformative rhythm of Grace. A holy habit — a rhythm of grace.

Self-Care IS NOT Selfish!

At Refuge, we believe that caring for yourself isn’t selfish — it’s sacred. Jesus says the greatest commandments are:

“Love the Lord your God with all your heart, soul, mind, and strength… and love your neighbor as yourself.”
— Mark 12:30–31

The catch is you can’t love your neighbor well if you’re burned out, depleted, or disconnected. Self-care is how we love from a full heart, not and empty well.

What is Christian Meditation?

Simply defined, meditation is slowing down to focus on what matters most. At Refuge, we believe that means (in part) centering ourselves on God’s presence and God’s love. It’s not about emptying our minds. It is about filling our spirit.
Even Jesus practiced this. He often withdrew from the crowds — not to escape, but to encounter God.

“Jesus often withdrew to the wilderness for prayer.”
— Luke 5:16

Jesus didn’t react to pressure with hustle. Instead, he responded with stillness.

Meditation is Preparation.

Before choosing his disciples, Jesus prayed all night (Luke 6:12-13). Before performing miracles, he treated with God. And when grief struck, he stepped away in silence before stepping forward in compassion (Matthew 14:13-14)

Stillness came before Significance.

Learn the Rhythms of Grace

In Matthew 11:28-30 (MSG), Jesus offers us an invitation:

“Walk with me and work with me—watch how I do it. Learn the unforced rhythms of grace…”

Jesus lived at a different pace. He didn’t strive. He stayed connected. Through meditation, he didn’t just lead from strategy—he led from spiritual clarity.

Start Slow

You don’t need to sit cross-legged or burn incense or retreat for weeks at a time. You just need a few quiet moments. Take a breath. Recite a verse. Be willing to pause & listen.
Start with 2-5 minutes a day. Not sure what to start with? Try Psalms 46:10 “Be still and know that I am God.” Distractions will come and go. Some days will feel really good, and others will feel really weird. Just have the courage to keep showing up!

If Jesus needed time to slow down, re-center, and connect with God—why would we think we don’t?

This week, take the invitation: pause, breathe, and walk with Jesus.