Personal Development

Mindfulness (Murāqabah) and Stress Relief

Mindfulness (Murāqabah) and Stress Relief in Islam

Introduction
What is Murāqabah? Understanding Islamic Mindfulness
The Concept of Iḥsān – Excellence in Faith
A Quick Language Analysis of “Murāqabah”
Quranic Guidance on Mindfulness and Stress Relief
Prophetic Teachings on Mindfulness and Stress Relief
Insights from Scholars (Classical and Modern)
Practicing Murāqabah Today – Practical Steps for Stress Relief
Conclusion: The Peace of Mindfulness in Islam
Recommended Books for Further Reading

Introduction

Life can be tough. Stress and anxiety hit all of us at different times, making us feel overwhelmed or lost. But Islam doesn’t leave us stranded in these moments—it guides us toward real peace and lasting calm. One powerful way Islam teaches us to overcome stress is through Murāqabah, often called “mindfulness of Allah.”

But what exactly is Murāqabah?

It’s the beautiful practice of always remembering that Allah is with you, watching over you at every moment. When you truly understand and feel this, anxiety melts away. It’s the difference between facing life’s challenges alone or facing them knowing the Creator of the entire universe is right by your side.

Murāqabah means constant awareness that Allah sees, hears, and knows every single thing about you—your pain, your struggles, and even your silent tears. This awareness brings extraordinary comfort and strength.
The ultimate stress relief in any situation is found in the remembrance of Allah, and in deeply reflecting on death and the Hereafter. Why? Because when we keep the bigger picture in mind, we realize how temporary and manageable worldly problems actually are.

In this article, we'll uncover the truth and beauty behind Murāqabah by exploring:

The deep meaning behind Murāqabah and its roots in the Quran and the teachings of Prophet Muhammad ﷺ.
How classical and modern scholars beautifully explain this concept.
Powerful verses from the Quran and authentic Hadith that provide a divine formula for handling stress.
Practical, everyday steps you can take right now to practice Murāqabah and start feeling real inner peace.

What is Murāqabah? Understanding Islamic Mindfulness

Murāqabah (مراقبة) in Arabic comes from the root word ra-qāf-bā (ر-ق-ب), which means “to watch, observe, or guard.” It carries the idea of being vigilant and aware. In ancient Arabic, murāqabah could describe a person watching the night sky attentively for the first sight of stars. In Islamic terminology, murāqabah means to be vigilant about one’s own thoughts and actions, knowing that Allah is always watching over us. It’s a deep form of mindfulness – being conscious of Allah at all times and observing oneself to avoid disobeying Him.

In essence, murāqabah is about self-awareness in relation to Allah. A person practicing murāqabah keeps their heart and mind focused on the fact that Allah sees every moment of their life. This awareness isn’t meant to make one fearful in a negative way; rather, it inspires love, awe, and caution in the believer. It’s similar to how you might act more politely when you know a respected teacher or loved one is watching – except in this case, the “watcher” is Allah, who is ever-present. Murāqabah helps a Muslim remember Allah’s closeness and care, which brings comfort and prevents the loneliness or panic that can come with stress.

One of Allah’s names is Ar-Raqīb, meaning “The All-Watchful.” Murāqabah is connected to this name – it’s our effort to be watchful of ourselves because we know Allah, the All-Watchful, is aware of us. Instead of being a source of anxiety, this realization is actually a source of peace and moral strength. It reminds us we are never truly alone in our struggles or stress, because Allah is “closer to us than our jugular vein” as the Qur’an describes.

Quran 50:16 – “We have certainly created man, and We know whatever his soul whispers to him. And We are closer to him than [his] jugular vein.”

Being mindful of Allah’s constant presence is the heart of murāqabah. It has a similar ring to the popular idea of “mindfulness” in wellness circles today – being present and aware – but murāqabah is God-centric. It’s about keeping God in mind wherever you are and in whatever you do. This leads to a calm awareness and patience in life that can greatly relieve stress.

The Concept of Iḥsān – Excellence in Faith

The idea of murāqabah is closely related to Iḥsān (إحسان), a term meaning spiritual excellence. In a famous hadith, the Angel Jibrīl (Gabriel) asked Prophet Muhammad ﷺ, “What is Iḥsān?” The Prophet ﷺ replied:

Hadith (Bukhari & Muslim) – “[Iḥsān is] to worship Allah as if you see Him, and if you cannot (visualize that), then know that He sees you.”

This profound saying encapsulates murāqabah. Worshipping Allah “as if you see Him” means you are extremely mindful and present – you pray with full attention and sincerity, as though you are in front of Allah. And even though we do not see Allah in this life, we know that Allah sees us. This constant knowledge is murāqabah. All schools of thought agree on this concept because it comes straight from the core Islamic sources. It’s considered the highest level of faith – Iḥsān – which every Muslim should aspire to.

By remembering that “He sees you” at all times, a believer attains an inward state of vigilance. This state guides our behavior (we avoid sins even when alone), and it comforts our hearts (we trust that Allah knows our pain and will help us). In stressful times, murāqabah reminds us that Allah is fully aware of what we’re going through; we are not facing our problems by ourselves. This feeling of divine companionship is a powerful stress reliever.

A Quick Language Analysis of “Murāqabah”

To deepen our understanding, let’s break down the word murāqabah:

Root Meaning: The root letters Raqaba (ر-ق-ب) mean “to watch attentively.” Think of a guard at his post or a person keeping an eye on something important. There’s a sense of alertness and care.
Form: Murāqabah is an Arabic verbal noun that implies an ongoing process (much like “mindfulness” implies an ongoing state of mind). It literally can be translated as “watching over” or “vigilance.”
In Context: If we say a person is in a state of murāqabah, it means they are continuously aware and checking themselves, knowing that Allah is aware of them. It’s like having an inner observer that reminds you of Allah whenever you’re about to speak or act.

So, murāqabah boils down to continuous awareness – both awareness of Allah and awareness of the condition of one’s own heart and deeds in front of Allah.

Quranic Guidance on Mindfulness and Stress Relief

The Qur’an, which is the holy book of Islam, is full of verses that encourage believers to remember Allah, be conscious of Him, and find strength through that consciousness. It also offers comfort and hope to those who are anxious or distressed. Here are some powerful Quranic teachings related to murāqabah and relieving stress:

Quran 13:28 – “Surely, in the remembrance of Allah do hearts find comfort.”

This verse directly links remembering Allah (dhikr) with finding peace in the heart. When we feel stressed, worried, or unsettled, recalling Allah’s presence and mentioning His name calms our hearts. According to scholars, murāqabah is one of the highest forms of remembrance – it’s a constant, silent dhikr in the heart that Allah is with me and watching over me. The result of this mindful remembrance is a heart at rest. Many Muslims can relate to this: for example, when you’re anxious and you start to recite subḥān Allāh (glory be to God) or Allāhu akbar (God is greater [than my worries]), you often feel a wave of relief and perspective. The Quran assures us that this is real: true comfort comes from remembering Allah.

Quran 2:153 – “O you who believe! Seek help through patience and prayer. Indeed, Allah is with the patient.”

Here we are taught two key tools to cope with difficulties: ṣabr (patience) and ṣalāh (prayer). Patience is a fruit of murāqabah because if a person is mindful of Allah’s wisdom and timing, they can remain patient in a crisis. Prayer is one of the best times to practice murāqabah, as we stand calmly, focus our mind on Allah, and pour out our worries to Him. Allah promises “Allah is with the patient.” Imagine that – when you are patient for Allah’s sake, He is with you (by His help and support). This closeness of Allah can melt away the burden of what you’re facing. Knowing that Allah “has your back,” so to speak, makes stress much more bearable.

Quran 94:5-6 – “So, verily with hardship comes ease. Indeed, with hardship comes ease.”

In these famous verses, Allah twice emphasizes that hardship is accompanied by ease. commentators note that no difficulty is ever permanent; Allah will always send relief and a way out. By repeating the statement, the Qur’an drives the point home with certainty. When we are mindful of Allah’s promise here, we won’t fall into despair during tough times. Murāqabah includes remembering verses like this when we’re stressed – effectively telling our heart: “I know this trouble isn’t forever, Allah will bring me ease soon.” Such hope is incredibly uplifting. It teaches us to look for the light at the end of the tunnel and trust that every trial has its relief, as guaranteed by our Lord.

Quran 65:2-3 – “And whoever is mindful of Allah (has taqwa), He will make for him a way out [of every difficulty] and provide for him from sources he could never imagine. And whoever puts his trust in Allah – He [alone] is sufficient for him.”

These verses from Surah At-Talāq are a powerful prescription for stress and uncertainty. To be “mindful of Allah” is exactly the essence of murāqabah. Allah promises that if we live with this God-consciousness (often translated as fear of Allah or piety, but you can understand it as being mindful of Allah’s commands and presence), then Allah Himself will rescue us from our problems in ways we couldn’t even expect. How many times have we worried about something, only for Allah to solve it from an angle we never anticipated? This is the reward of taqwā (mindfulness of Allah). Additionally, tawakkul – trusting Allah – is highlighted: whoever relies on Allah, He will be enough for them. In practical terms, this means if you’ve done your best and then you leave the matter to Allah, you can breathe easy. You don’t have to carry the weight of the world on your shoulders, because you know Allah is taking care of it. This mindset, born of murāqabah, significantly reduces stress. A believer feels content that “my Lord is looking out for me.”

There are many other Quranic verses that relate to this theme. For instance, the Quran repeatedly reminds us that Allah knows everything hidden in our hearts and all that we do. Rather than this being scary, it is comforting for the faithful: Allah fully understands what you’re going through. Even if no one else does, He does. And we learn from the Qur’an that Allah is more merciful and kinder to us than anyone else. scholars often quote the verse:

Quran 4:108 – “They conceal [their sins] from the people, but they cannot conceal from Allah, for He is with them [in His knowledge] wherever they are.”

This verse was revealed about hypocritical people who try to hide bad deeds, but the lesson applies generally: Allah is always aware. For a believer trying to do right, this awareness is a relief – I don’t need to announce my pains or my efforts to others for validation, because Allah sees me. It also gently cautions us: don’t do in private what you would be ashamed of in public, since Allah is watching. Living by this verse instills integrity and reduces the stress that comes from a double life or from guilt. Our inner and outer lives become consistent, devoted to Allah.

In summary, the Qur’an guides us to remember Allah often, be patient, establish prayer, trust Him, and know He is always with us. These are core ingredients of murāqabah and each of them directly combats stress: Remembrance of Allah calms the heart, prayer brings relief, patience gives strength, and trust in Allah removes worry about the future.

Prophetic Teachings on Mindfulness and Stress Relief

Prophet Muhammad ﷺ is the role model for Muslims in every aspect of life. When it comes to handling stress and attaining mindfulness of Allah, the Prophet’s life and sayings (hadith) provide clear examples and guidance. The Prophet ﷺ faced many stressful situations – from persecution, to battles, to personal loss – yet he was known for his calm trust in Allah and his constant remembrance of God. Let’s look at a few authentic hadiths and examples that shed light on murāqabah and relieving anxiety.

One famous narration, which is Hadith 19 in Imam An-Nawawī’s Forty Hadith collection, is the advice the Prophet ﷺ gave to a young companion, Ibn ‘Abbās, about being mindful of Allah:

Hadith (At-Tirmidhi) – The Prophet ﷺ said: “O young man, I shall teach you some words [of advice]. Be mindful of Allah and Allah will protect you. Be mindful of Allah and you will find Him in front of you. If you ask, then ask Allah [alone]; and if you seek help, then seek help from Allah [alone]. And know that if all the people were to gather together to benefit you with anything, they would not benefit you except with what Allah has already written for you. And if they all gathered together to harm you with anything, they would not harm you except with what Allah has already written against you. The pens have been lifted and the pages have dried.”

In this beautiful hadith, the Prophet ﷺ encapsulates the essence of murāqabah and at the same time gives a remedy for stress. “Be mindful of Allah” is a direct call to murāqabah – to remember Allah in all you do. The Prophet ﷺ promises that if we do so, Allah will protect us and be with us (“you will find Him in front of you,” meaning His guidance and help). The latter part of the hadith teaches us about relying on Allah’s decree (qadr): nothing can harm or benefit us unless Allah wills it. This concept, when truly believed, is incredibly liberating. It means we don’t have to fear people or the unknown excessively; everything is in Allah’s control and He is just and merciful. The phrase “The pens have been lifted and the pages have dried” is a vivid way of saying that Allah’s destiny is already written – so we can let go of obsessive worry. Our job is to be mindful of Allah and do our best; the rest is in His hands. Many scholars highlight this hadith as a foundation for a content and fearless heart.

Another hadith that shows the Prophet’s own practice is how he found solace in prayer. Whenever the Prophet ﷺ was troubled or stressed by something, he turned to prayer and the remembrance of Allah. It is narrated:

Hadith (Abu Dawud) – When times were hard or when he was anxious, the Prophet ﷺ would say: “O Bilal, call for the prayer, give us comfort by it.”

Bilal was the Companion who served as the mu’adhdhin (caller to prayer). Prophet Muhammad ﷺ would ask him to pronounce the adhān or iqāmah (the call to begin prayer), using the phrase “ariḥnā bihā” – “comfort us with it.” This shows that the Prophet ﷺ saw prayer as a refuge from stress, a time to connect with Allah and relax the heart. In the prayer, one enters a state of murāqabah – focusing on Allah alone, away from worldly burdens – which brings about an immense relief. We can apply this in our lives: when anxiety weighs us down, we should make wudu (ablution) and pray two raka‘āt (units of prayer), or at least sit and remember Allah. It can serve as a spiritual “reset” button.

The Prophet ﷺ also taught specific supplications (duʿā’) for anxiety and sadness. One authentic duʿā’ from the hadith is: “O Allah, I seek refuge in You from worry and grief, from incapacity and laziness, from cowardice and miserliness, and from the burden of debts and the oppression of men.” This shows that feeling worried or sad is not strange or wrong – even the Prophet ﷺ acknowledged these emotions and gave us words to cope. The very act of making duʿā’ is an expression of murāqabah (mindfulness of Allah) because you’re turning your mind and heart to Allah for help. It’s also psychologically beneficial – you name your stressors (worry, grief, etc.) and hand them over to the Almighty.

Another profound statement of the Prophet ﷺ that offers perspective on life’s trials is this:

Hadith (Sahih Muslim) – The Messenger of Allah ﷺ said: “Amazing is the affair of the believer! Verily, all his affairs are good for him. This is not the case for anyone except the believer. If something pleasing happens to him, he is grateful, and that is good for him. If something harmful befalls him, he is patient, and that is good for him.”

This hadith is a favorite in teachings about coping with stress and hardship. It reminds us that for a believer who is mindful of Allah, there is a positive outcome in every situation. In good times, murāqabah leads us to thank Allah, which brings us even more blessings and deepens our happiness. In tough times, murāqabah leads us to trust Allah and be patient, which elevates our spiritual rank and earns Allah’s mercy. Either way – win-win! Such a mindset breaks the power of stress because the believer doesn’t see events as purely good or bad luck; rather, everything is an opportunity to get closer to Allah. Gratitude and patience are two pillars of Islam’s approach to mental well-being. They prevent extreme reactions to events and keep a person’s heart tranquil.

Early Muslims, including the Prophet’s companions (the Sahaba), exemplified murāqabah wonderfully. There is a well-known historical story about the second Caliph, ‘Umar ibn al-Khattāb (RA), that illustrates mindfulness of Allah in action:

Historical Anecdote: It is said that once Caliph ‘Umar wanted to test a young shepherd boy’s honesty. ‘Umar asked the boy to sell him a sheep from his flock (which belonged to the boy’s master), and to just tell the master that a wolf took one sheep. The boy replied, “What about Allah?” – meaning, I could hide this from my master, but I cannot hide it from Allah. When ‘Umar heard this, he was so impressed by the boy’s awareness of Allah (despite being all alone in the desert with just sheep) that he reportedly rewarded his honesty and freed him (if he was a slave).

This story, often told in Islamic lessons, highlights how deeply murāqabah was ingrained in the early generations. Even a young shepherd with little formal education knew that Allah is always watching, and that prevented him from wrongdoing. If we instill such murāqabah in ourselves and our children, imagine how much needless stress and sin we can avoid! We wouldn’t cheat or cut corners, because we’re mindful of Allah, and thus we’d live with a clear conscience and peaceful heart.

Insights from Scholars (Classical and Modern)

Scholars of Islam throughout history have discussed murāqabah as part of developing taqwā (God-consciousness) and taṣawwuf or tazkiyat-un-nafs (purification of the soul) in a way that aligns with theology. While murāqabah is often emphasized in Sufi writings, it is by no means exclusive to Sufism – it’s a Quranic and prophetic concept embraced by all four schools of thought (Hanafi, Maliki, Shafi’i, Hanbali). There is no disagreement among these schools about the importance of remembering Allah and being aware of Him; the differences, if any, are only in how these ideas might be taught or practiced culturally. All scholars agree that murāqabah is a virtue and a necessary discipline for a faithful Muslim.

To give a few examples of scholarly commentary:

Imam al-Ghazālī (d. 1111 CE) – the great Shafi’i jurist and theologian – wrote extensively on the inner dimensions of worship in his masterpiece Iḥyā’ ‘Ulūm al-Dīn (Revival of the Religious Sciences). He emphasized that true peace in prayer comes from attentiveness to Allah. Ghazālī taught that a believer should worship with the awareness that Allah is looking at their heart. He likened a distracted worshipper to a person who knocks at the door of a king, but when the king comes to open, the person is busy turning away looking at something else! This analogy encourages us to remain mentally “present” with Allah, not absent-minded. Ghazālī and many other scholars after him list murāqabah as a station of spiritual development – meaning it’s something you grow in over time through practice. He notes that when a person masters murāqabah, they attain sakīnah (tranquility) because their ego and desires no longer hijack their mind; their heart is settled in knowing Allah is in charge.
Ibn al-Qayyim (d. 1350 CE) – a renowned Hanbali scholar – defined murāqabah in simple terms: “Muraqabah is to know that Allah is watching over you.” He explained that the Hadith of Jibrīl about iḥsān (mentioned earlier) is effectively the definition of murāqabah. Ibn al-Qayyim said that if someone truly internalizes that Allah observes all their deeds and even their inner thoughts, this person will strive to purify their inner state and outer actions. In his book Madarij as-Salikin (Ranks of the Spiritual Travelers), he writes that murāqabah is one of the fruits of knowing Allah’s names and attributes – especially His knowledge, sight, and hearing. When a Muslim learns how all-encompassing Allah’s awareness is, the Muslim begins to watch over his own heart and behavior, out of shyness and love for Allah. Ibn al-Qayyim also notes an important benefit: whoever guards their mind and heart in private, Allah will rectify their outward state. In other words, if you are mindful of Allah when nobody but Him sees you, Allah will take care of you in public and grant you an upright, peaceful life. This is a form of divine blessing and it reduces the stress that comes from public embarrassments or failures. Allah protects the one who remembers Him consistently.
Imam Ibn Kathīr (d. 1373 CE) – a famous Shafi’i scholar and commentator of the Quran – wrote in his tafsir (exegesis) of Quran 40:19 (“He knows the eyes’ deceit and what chests conceal”) that Allah’s complete knowledge should lead a person to have ḥayā’ (a sense of shame/modesty before God) and to be watchful of their deeds ([
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]). In other words, a Muslim who knows Allah sees everything will develop an inner bashfulness to commit wrong. This ḥayā’ is positive – it’s the feeling that “I respect Allah so much, I dare not violate His commands while He’s watching.” All schools encourage this feeling as part of faith. It’s narrated that the Companion Ibn Mas‘ūd said, “Have shyness before Allah as is His due.” And he explained that means to remember Allah in both good times and bad, and to guard the mind, belly, and body from sin (found in classical texts of zuhd).
Contemporary Scholars: Modern scholars also stress murāqabah in their teachings about mental well-being. For example, scholars like Shaykh Yasir Qadhi, Ustadh Nouman Ali Khan, Mufti Menk, and others, when addressing anxiety, often start by reminding Muslims that Allah is in control and to increase their remembrance of Allah. They may not always use the term “murāqabah”, but the concept is the same: live your life with Allah in mind. Modern Islamic psychologists have even adapted mindfulness meditation techniques to Islamic practice, encouraging clients to do breathing exercises while reciting phrases like “Allahu ma‘ī” (Allah is with me) to reduce panic. This shows that even in today’s fast-paced world, the classical guidance of murāqabah is extremely relevant. It’s effectively a built-in Islamic way to stay grounded and present.
Across the Schools: The four schools of law (Hanafi, Maliki, Shafi’i, Hanbali) might have slight differences in jurisprudence, but on matters of creed and spirituality they share the same foundation. Murāqabah is not a matter of ritual law where one school would differ from another; it’s a universal Quranic principle. Scholars from each tradition have echoed this. For instance, the great Hanafi jurist Imam Abu Hanifa was known for his piety and God-consciousness – it is said he would weep in night prayer out of feeling Allah’s presence. Imam Mālik was so reverent of Allah that he disliked casual talk of worldly matters in the mosque, preferring to keep the atmosphere one of remembrance. Imam Ash-Shāfi‘ī famously said, “If you are alone, do not say ‘I am alone’; rather say, ‘I have a watcher (Raqīb) with me’,” referring to Allah ([
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]). Imam Ahmad ibn Hanbal endured trials (like imprisonment) with remarkable patience, attributed to his strong faith that Allah was watching and would reward him. These anecdotes illustrate that murāqabah has always been part of understanding, regardless of school or era. It’s considered part of ihsān, the third dimension of the religion (after Islam and Iman), which all Muslims strive for.

In summary, both classical and contemporary scholars advise that mindfulness of Allah is key to a healthy spiritual heart. It brings one nearer to Allah and instills inner peace. When a believer forgets murāqabah and becomes heedless (ghāfil), that’s when anxieties, doubts, and unchecked desires wreak havoc. On the other hand, a mindful heart is like a calm, clear lake – reflecting the light of faith and not easily disturbed by the winds of stress.

Practicing Murāqabah Today – Practical Steps for Stress Relief

It’s one thing to know about murāqabah and its benefits, but how can we actually develop this mindfulness of Allah in our daily busy lives? Just like any skill, it takes practice. The Prophet ﷺ said that Allah is gentle and loves gentleness – so we should introduce these practices gradually and sincerely. Here are some practical steps and tips for Muslims today to cultivate murāqabah, thereby reducing stress and increasing inner peace:

Start Your Day with Remembrance: When you wake up, take a brief moment to remember Allah before jumping into your phone or chores. Even a simple phrase like “Alhamdulillah (praise be to Allah) for a new day” said with presence of heart can set a mindful tone. There’s a prophetic supplication upon waking which thanks Allah for giving life after sleep. Saying this du’a or at least acknowledging Allah first thing in the morning helps you remember that every day is in Allah’s hands. This can reduce the anxiety of “another hectic day” by connecting you to your Sustainer from the get-go.
“Mindful Minutes” of Dhikr: Carve out a few minutes each day to sit quietly and remember Allah with full focus – this is essentially Islamic meditation. You can do this after a prayer, or in the evening when things are calmer. Sit in a comfortable position, remove distractions, and repeat words of dhikr (remembrance) slowly, thinking about their meaning. For example, say subḥānAllāh (Glory be to Allah – reflecting on His perfection), al-ḥamdu lillāh (All praise to Allah – reflecting on His blessings in your life), Allāhu akbar (Allah is greater [than all worries or anything else]), or simply Lā ilāha illa Allāh (There is no god but Allah – affirming His power and your trust in Him). Breathe deeply as you do this. If your mind wanders, gently bring it back to the words. Even 5-10 minutes of such focused dhikr can dramatically lower stress levels. It’s like a spiritual recharge. Many people find that this practice trains them to insert mini-remembrances throughout the day, keeping Allah in mind more consistently.
Practice Khushū‘ (Concentration) in Prayer: The five daily prayers are prime opportunities for murāqabah. Before you start praying, take a brief pause to remember whom you are about to stand in front of – Allah, the Lord of the Worlds. Remind yourself of that hadith of iḥsān: pray as if you see Allah, and know that He sees you. This mental preparation can help you focus better. During the prayer, try to feel each posture: when bowing (ruku‘), feel the humility; when prostrating (sujūd), realize this is the closest a servant is to their Lord. If distracting thoughts come, don’t be upset – gently push them away by refocusing on the words you are reciting. After prayer, sit for a minute to make personal du‘ā’ or just to absorb the calm of the prayer. The Prophet ﷺ used to prolong his sitting after prayer in remembrance; we often rush off, but that moment is golden for building murāqabah. Over time, you’ll notice stress rolling off your shoulders in salah, as if you left your burdens with Allah.
Keep a Gratitude Journal (Shukr habit): Every evening, list a few things you are grateful to Allah for that day. They could be big or small – from “I finished a work task” to “I had a nice chat with my friend” or “I am healthy today.” By actively acknowledging Allah’s blessings, you train yourself to see Allah’s care in your life. Gratitude is a part of murāqabah because it’s being mindful of Allah’s kindness. It also fights stress by shifting focus from what’s going wrong to what’s going right. Allah says in the Qur’an that if you are thankful, He will give you more. So this practice not only makes you feel happier in the moment, it also invites more blessings and ease from Allah, insha’Allah (God willing).
Invoke Allah at the Onset of Stress: Make it a habit that whenever you feel a surge of anxiety or a stressful situation arises, your first reflex is to remember Allah – even if just in your heart. You might say “Yā Allah, help me,” or “HasbunAllāhu wa ni‘mal-wakīl” (Allah is sufficient for us, and He is the best Guardian). Some Muslims say “Tawakkaltu ‘alAllāh” (I put my trust in Allah) before starting something challenging. These phrases condition your mind to anchor itself to Allah immediately when trouble comes, rather than falling into panic. It’s like a mental cue that says: “Take it easy, Allah is in control.” This is a practical application of the verse “Whoever puts his trust in Allah, He is sufficient for him” (65:3). By verbalizing trust, the heart follows and calms down.
Avoid Sin and Do Secret Good Deeds: It might not be obvious, but avoiding sinful behavior actually has a big impact on stress. Sins (like lying, cheating, inappropriate relationships, haram income, etc.) create spiritual and psychological burdens. They weigh on the conscience of a believer (whether one realizes it or not) and invite anxiety, guilt, and fear of consequences. By practicing murāqabah, a Muslim restrains themselves from sin even when temptation is there, thinking “I can’t hide this from Allah.” In doing so, one preserves inner peace. Conversely, doing good deeds privately, purely for Allah, strengthens the feeling of connection with Him. For example, give charity quietly or pray extra at night when no one knows. The joy of a secret act of worship done out of murāqabah is that it’s like a special secret between you and Allah. This greatly boosts your faith that Allah is with you and watching over you, which reduces worldly worries. There’s a sweet contentment in the hearts of those who sincerely remember Allah in private – it’s noticeable in their demeanor. They stress less because they know they’re “investing” with a Lord who will never let their efforts go to waste.
Reflect on Nature and Allah’s Signs: Take a little time to observe the world around you and remember Allah through it – this is known as tafakkur (reflection), and it complements murāqabah. A walk in the park, watching a sunset, gazing at the stars – these can all be turned into spiritual reflections. For instance, while looking at the night sky, you might recall that Allah knows every star by name and keeps them burning – so surely He can handle the issues in your life too. The Qur’an often invites us to reflect on creation as a way to strengthen faith. When stress makes our world feel very small (just our problems), stepping back to see the big picture of Allah’s magnificent creation can be awe-inspiring and calming. You realize the One who manages the cosmos is fully capable of resolving your concerns. Many Sahaba and early Muslims would reflect on the creations of Allah to renew their sense of trust and nearness to Him.
Use the Prophetic Du‘ā’s (Supplications): Incorporate the authentic du‘ā’s from the Sunnah into your routine, especially those for relieving distress. For example, the Prophet ﷺ taught a du‘ā’ for anxiety (as mentioned earlier) and another for when one faces a difficult task: “O Allah, nothing is easy except what You make easy, and You can make what is difficult easy if You will.” Make a small booklet or card of these stress-relief du‘ā’s and keep it handy. By reciting them, you do two things at once: you call on Allah (practicing murāqabah) and you follow the Prophetic remedy. It’s a sunnah approach to calm the mind. Many people have reported that regularly saying the morning and evening adhkār (remembrances) — which are a collection of Quranic verses and du’as the Prophet recommended for daily protection — creates a sort of shield against anxiety throughout the day. These adhkār include verses affirming trust in Allah and seeking refuge in Him. So, something as simple as spending 10 minutes after Fajr (dawn) and before Maghrib (sunset) to do the sunnah remembrances can significantly boost your mindfulness and reduce stress.

By gradually implementing these steps, murāqabah becomes a lived experience and not just a concept. Remember, the goal isn’t to be 100% perfect in focus — that’s not humanly possible — but to improve our awareness of Allah step by step. Even a slight increase in remembering Allah can light up our hearts. Allah says in the Qur’an, “Remember Me; I will remember you” (2:152). Imagine, when you practice murāqabah, Allah mentions you in a better gathering (among the angels), and your worries begin to pale in comparison to the blessing of having the King of the universe “remember” you.

Conclusion: The Peace of Mindfulness in Islam

Mindfulness, or murāqabah, in Islam is a profound tool that aligns our minds and hearts with the reality of Allah’s presence. From a perspective, it is deeply rooted in the Qur’an, the Sunnah, and the teachings of our pious predecessors. We learned that murāqabah means to be aware that Allah is always with us, watching and caring. This awareness brings about a state of serenity and courage: serenity, because we know we are under Allah’s watchful care, and courage, because we know we answer to Allah alone and not the negative thoughts that beset us.

In times of stress, practicing murāqabah can transform our outlook. Instead of feeling overwhelmed, we remember the Most Merciful is in control. Instead of feeling alone, we feel accompanied by our Lord. Instead of panicking, we find ourselves saying “Alhamdulillah, Allah will make a way.” This is not theory – it’s a reality Muslims have experienced for centuries. Think of Prophet Muhammad ﷺ finding comfort in prayer, or the Companion who said “What about Allah?” when tempted to cheat, or the countless Muslims today who find peace by reciting the Qur’an in a moment of anxiety. These are all murāqabah in action – and they all lead to relief and contentment.

One of the great Islamic scholars, Shaykh Ibn Taymiyyah, once said (paraphrased): “What can my enemies do to me? My paradise and garden are in my heart. If they imprison me, it’s solitude with Allah. If they exile me, it’s a chance to travel in the path of Allah. If they kill me, it’s martyrdom.” Such words reflect an unshakeable murāqabah – his connection with Allah was so strong that external stressors lost their power. While most of us are not at that level, it shows what ultimate stress relief looks like in Islam: it is when the heart fully rests in the knowledge of Allah’s presence and decree.

Finally, we must remember that Islam does not just teach individual practices but also builds a supportive community. Sometimes stress is reduced by talking to a friend, seeking counsel, or getting help – and these too are part of the holistic approach of Islam (the Prophet ﷺ said “Religion is sincere advice/support”). Murāqabah does not mean we ignore worldly means of help; rather, it ensures we use those means without forgetting Allah who made them available. We tie our camel, and then trust Allah – both are parts of faith.

As you strive to be more mindful of Allah, be patient with yourself. Any increase in remembrance is a win. Make du‘ā’ that Allah helps you maintain murāqabah. The Quran beautifully says: “Those who believe and whose hearts are assured by the remembrance of Allah” – may we be among them. In the tranquility of murāqabah, one truly discovers the truth and beauty of Islam: a religion that connects the human heart to the Divine, unlocking peace, purpose, and resilience against life’s storms.