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The spiritual discipline of Sabbath: what it is, why it matters and how to do it

Sabbath was initiated by God in creation, it was commanded by God in the Ten Commandments, it was taught by Jesus when he walked this earth and it’s mentioned in the Bible over 100 times.

And yet, so often today in the 21st century, Christians do not practice the Sabbath at all… and sometimes they even openly flout that they don’t practice Sabbath.

But what if… just maybe… God was right all along (!)

What if, far from being a legalistic anachronism or an annoying nuisance, Sabbath was actually a gift from God?

What if Sabbath is the exact antidote we need to our crazy busy lives?

And what if we’ve been missing out on something that will completely and utterly transform, not just 1 day per week, but all 7 days?

(SPOILERT ALERT: Sabbath is all of those things and more!)

In this guide we’ll explore what exactly Sabbath is, why it matters so much and how you can take steps to prioritise Sabbath in your everyday life.

The spiritual discipline of Sabbath: what it is, why it matters and how to do it

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What is Sabbath?

But first things first. What even is Sabbath?

One of the big problems with Sabbath is that many Christians don’t really know what it is. Not many people today have put much serious though into Sabbath, let alone studied the Scriptures carefully to see what God actually says about the Sabbath.

And that has led to all sorts of misunderstandings and misconceptions over what the Sabbath actually is.

So what is it?

Let’s take a look at what the Bible actually says Sabbath is…

The word “Sabbath” is not mentioned in Genesis, but God’s pattern of six days to work and one day to rest is inextricably woven into the very fabric of this world.

It is right there in the creation story:

“By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work.  Then God blessed the seventh day and made it holy, because on it he rested from all the work of creating that he had done.” – Genesis 2:2-3 (NIV)

The Sabbath was, and still is, God’s ordained pattern for humanity. God worked for six days and rested on the seventh day… And we are created in God’s image.

Sabbath is in our DNA.

Trying to ignore this God-ordained pattern for life is, as one Bible commentator put it, as crazy as trying to defy gravity!

The very first thing that the Bible says about Sabbath, in Genesis 2:2, is that the Sabbath is rest.

Rest from what?

Rest from work.

God made is clear from the very outset that we are to work on six days of the week and rest on the seventh day.

Or, to put it another way we are to work on six days of the week, and do “no work” on the seventh day.

Of course, the debate about what “work” means has raged since pretty much the dawn of time!

But I think we can at least agree that “work” means paid work!

(And that includes work emails, work-related social media, work related texts and WhatsApp messages…)

Personally, I also include most household chores and definitely life admin!

Recently, I’ve also added ALL social media to the list of things I rest from on the Sabbath… and honestly, that little act of “Sabbath-resistance” has been life-changing!

The second thing that the Bible says about the Sabbath is that it is holy. The word “holy” in Genesis 2:3 is the Hebrew word qadash,

Qadash means:

  • Set apart as sacred
  • Distinct from ordinary things
  • Consecrated
  • Dedicated for a special divine purpose

The word qadash is used in numerous other places in the Bible, for example:

  • In Exodus 3:5 when Moses has the burning bush encounter and the ground is called “holy ground”
  • In Exodus 19:6 where God calls the nation of Israel to be a “holy nation”
  • In Exodus 29 where the word qadash is used repeatedly for consecrating Aaron, his sons, the altar and the Tabernacle.

The Sabbath is not intended to be like every other day!

It’s a holy day, a qadash day, a day that is different from every other day, a day that is dedicated to God.

Of course the most famous mention of the Sabbath is in the Ten Commandments:

“Remember the Sabbath day by keeping it holy. Six days you shall labour and do all your work, but the seventh day is a sabbath to the Lord your God. On it you shall not do any work, neither you, nor your son or daughter, nor your male or female servant, nor your animals, nor any foreigner residing in your towns. For in six days the Lord made the heavens and the earth, the sea, and all that is in them, but he rested on the seventh day. Therefore the Lord blessed the Sabbath day and made it holy.” – Exodus 20:8-11 (NIV)

It’s funny how, this is the one commandment that Christians in the 21st century feel it’s OK to break!

We don’t think it’s OK to murder, commit adultery, steal, lie or worship idols…

So why do we think it’s OK to treat the Sabbath like any other day?

One major misconception about the Sabbath is that it’s meant to be boring, a day of dull drudgery, a day to endure…

But that’s not at all what the Bible says!

It says in Exodus 20:11 “the Lord blessed the Sabbath day”

And in Isaiah 58:13-14, it says the Sabbath should be a day of “delight”, “joy”, “feasting” and “celebration”. I like how The Message puts it..

“If you watch your step on the Sabbath and don’t use my holy day for personal advantage, If you treat the Sabbath as a day of joy, God’s holy day as a celebration, If you honor it by refusing ‘business as usual,’ making money, running here and there— Then you’ll be free to enjoy God! Oh, I’ll make you ride high and soar above it all. I’ll make you feast on the inheritance of your ancestor Jacob.” Yes! God says so!” – Isaiah 58:13-14 (MSG)

The Sabbath is a gift from the Creator to his creation.

God could have said, “You have to work seven days.”

But he didn’t.

He gave us one day a week to rest, to enjoy, to delight in our Creator and his creation, to restore our frazzled minds and souls.

A pause button on the frenetic, crazy pace of modern life – to feast, to celebrate, to fellowship, to worship… to delight in the Lord.

Why would we not grab that gift with both hands?

It’s interesting that the very first place in the Bible where the word “Sabbath” – or Shabbat in Hebrew – is used is in Exodus, just after God has just dramatically aided his people escape slavery in Egypt…

“He said to them, ‘This is what the Lord commanded: “Tomorrow is to be a day of sabbath rest, a holy sabbath to the Lord. So bake what you want to bake and boil what you want to boil. Save whatever is left and keep it until morning.”’

So they saved it until morning, as Moses commanded, and it did not stink or get maggots in it. ‘Eat it today,’ Moses said, ‘because today is a sabbath to the Lord. You will not find any of it on the ground today.” – Exodus 16:23-25 (NIV)

The Israelites had to trust God.

The had to trust that what he gave them on Day 6 would be enough for Day 7 too.

And it’s the same for us.

They don’t trust that if they only work on six days, that will be enough.

They don’t trust that they can stop for one day without everything falling apart.

They don’t trust God to provide everything they need.

And so they check their work emails on the Sabbath, they do life admin on the Sabbath, they catch up on household chores, they post on social media, they meal prep.

And then they wonder why they are so frazzled, so anxious, so tired, so overwhelmed…

One of the times God most challenged me on this was at university. He challenged me to do no university work on Sundays: no coursework, no course-related reading, no revision for exams (even if I had an exam on Monday morning!)

And do you know what? God abundantly blessed that small act of obedience.

I still got a good degree…

But I also got blessed by God every Sunday:

  • Blessed by being able to go to church every Sunday (usually twice)
  • Blessed by fellowship
  • Blessed by great teaching
  • Blessed by being able to say yes to invitations to come over for Sunday lunch
  • Blessed by having extra time to pray, study my Bible, worship and listen to God.
  • And above all, blessed by rest!

And finally, Sabbath is a foreshadowing of Heaven.

Hebrews 4 explains that the weekly Sabbath points ahead to a final “Sabbath-rest” waiting for God’s people in Heaven.

“There remains, then, a Sabbath-rest for the people of God; for anyone who enters God’s rest also rests from their works, just as God did from his.” – Hebrews 4:9-10 (NIV)

Sabbath then, is a tiny glimpse of what Heaven will be like.

Surely that should convince us, if nothing else, that Sabbath is not meant to be boring, a day of dull drudgery, or a day to endure!

READ MORE >>> What is Sabbath according to the Bible?

Why should we keep the Sabbath?

There is huge debate in Christian circles about whether Christians even need to keep the Sabbath anymore.

I am hoping that, if you have read the “What is Sabbath” section above, you are already convinced that we should still keep the Sabbath…

But just in case you are not, here are 4 reasons why Christians today in the 21st century should still keep the Sabbath…

Let’s start with the most obvious one…

The Sabbath is commanded in scripture.

It’s literally one of The Ten Commandments!

As I already covered above, we don’t think it’s now OK to lie, steal, murder, commit adultery or have idols…

So why on earth should we think it’s OK to ignore the fourth commandment?

Jesus himself kept the Sabbath, we see in Luke that…

“He went to Nazareth, where he had been brought up, and on the Sabbath day he went into the synagogue, as was his custom.” – Luke 4:16 (NIV)

Notice that last phrase “as was his custom”.

But Jesus goes even further in Mark 2…

“The Sabbath was made for man, not man for the Sabbath. So the Son of Man is Lord even of the Sabbath.” – Mark 2:28 (NIV)

In saying he was “Lord of the Sabbath”, Jesus was pointing firstly to his divine nature: he is God the Creator of the Sabbath.

Jesus was not, as some interpret Mark 2, doing away with the Sabbath…

But rather he was saying that he fulfilled the Sabbath, he embodied the Sabbath and he was the only way we can enter into the “Sabbath-Rest”, written about in Hebrews 4:9-10, that is eternity.

Jesus didn’t say in Mark 2 that we should no longer keep the Sabbath.

What he did do was challenge the strict, man-made rules of the Pharisees.

The Pharisees had rigid laws regarding how to observe the Sabbath, which included 39 categories of forbidden activities. 

In saying “the Sabbath was made for man, not man for the Sabbath“, Jesus was reminding his listeners that the Sabbath was gift meant to bless and refresh God’s people, not burden them.

So Sabbath is a commandment.

And Sabbath was taught and modelled by Jesus.

But Sabbath goes even deeper than that.

Remember how God worked for six days and rested on the seventh day?

And remember how we are made in God’s image?

Sabbath is baked right into our DNA.

You just can’t.

In fact, not obeying God’s command to Sabbath is not just breaking the fourth commandment, it’s also breaking the first commandment:

“You shall have no other gods before me.” – Exodus 20:3

Bearing in mind that God worked for six days and rested on the seventh day…

In other words, we are making ourselves lord of our lives and not God.

The god we are worshipping ahead of God is ourselves.

I don’t know about you but I don’t think that’s a very good idea!

And finally, we keep the Sabbath because it is good for us.

Here’s a funny thing about God… He knows better than us what’s good for us!

He knows we need Sabbath.

He knows that after six days of work we need a day to rest, a day to worship, a day to fellowship, a day to share hospitality, a day to spend extra time with him, a day to celebrate, a day that is different from all the other ones.

And just in case you don’t believe God, here’s what science says…

One study found the average Californian Adventist (a group of people who take the Sabbath VERY seriously) lived four to 10 years longer than the average Californian.

Another piece of research found that, “refraining from secular activities on Sabbath was associated with better mental health and better physical health.”

While a third study found there were fewer deaths during Shabbat in Israel than on other days.

And study after study shows that taking proper breaks and not constantly working reduces stress, reduces mental health problems, improves mental and physical wellbeing and even leads to increased productivity.

For example, one study by researchers at the University of Cambridge – the largest real-world study of its kind – found that when employees were given one extra day off every week:

  • 39% of employees felt less stressed
  • 71% reported reduced levels of burnout
  • Physical and mental health markers improved significantly
  • And corporate productivity and revenues actually went up!

Maybe, just maybe, God was onto something…

READ MORE >>> Do Christians HAVE to keep the Sabbath?

But what about Romans 14:5–6 and Colossians 2:16–17?

Before I go on, I want to address this point…

Does the Old Testament Sabbath command apply to Christians in exactly the same way today?

Christians have different answers to that question.

Some believe that Christians are still required to observe a Sabbath day, while others believe that the New Testament changes how the Sabbath command applies under the new covenant. They cite passages such as Romans 14:5–6 and Colossians 2:16–17 are particularly important in that discussion.

I believe this debate completely misses the point of Sabbath.

Think about it like this…

God gives his people a whole day to stop working, rest, worship, enjoy him, enjoy his creation, spend time with other people and remember that he is God…

…and we find ourselves arguing about whether or not we HAVE to accept this gift!

Really?

Imagine someone gave you an incredible, lavish, beautiful gift.

Something that would genuinely make your life better.

Something designed specifically for you because they knew you really needed it.

And your response was:

“Do I actually have to accept this?”

Crazy, right?

Well…

That’s exactly what we’re doing when we say:

“Do Christians HAVE to keep the Sabbath?”

A better question is:

“Why wouldn’t we want to?”

Because the Sabbath isn’t an arbitrary rule God invented to make our lives harder.

It is a an incredible, lavish, beautiful gift from the Creator to his creation.

Why wouldn’t we want that?

(Read more about this debate here >>> Do Christians HAVE to keep the Sabbath?)

Sabbath as a spiritual discipline

Sabbath is considered a spiritual discipline because it requires intention and consistency.

Spiritual growth isn’t about random bursts of devotion or occasional spiritual highs. It’s about building consistent rhythms that shape your heart over time.

Just as exercise strengthens the body, spiritual disciplines strengthen our relationship with God.

Sabbath sits alongside the other spiritual disciplines – like reading the Bible, prayer, fasting, worship and fellowship – each one helping us remain rooted in God and formed into the likeness of Christ.

READ MORE >>> What are spiritual disciplines?

How to keep the Sabbath as a Christian in the 21st Century

OK, so hopefully I have managed to convince you that:

  1. As a Christian you should be keeping the Sabbath
  2. The Sabbath is a good thing!

But I can just imagine what you might be thinking right now…

Sounds good in theory, Eb, but how can I make Sabbath work in my busy 21st century life???

Before I go on, it’s important to point out that we shouldn’t be legalistic about the Sabbath and fall into the Pharisees trap of creating burdensome rules for the Sabbath.

Instead we should try to get a better understanding of God’s purpose for the Sabbath as a gift: a holy day, a day of joy, a day of worship, a day of delight, a day of fellowship, a day of rest and refreshment.

In this spirit, what follows are not “rules” but “helpful guidelines” to help you better enjoy God’s wonderful gift of Sabbath…

The first step is to pick a day that will be your Sabbath every week.

For most people this will be Sunday.

I’m going to go out on a limb here and say that, unless you have a very good reason why Sunday won’t work, it should be Sunday.

There are a couple of obvious categories of people who shouldn’t have Sabbath on Sundays:

  • Lead Pastors / Vicars / Ministers / Youth Pastors / Kids Pastors / Worship Pastors – basically if you work for the church and your job involves working on Sundays, then you should pick another day to be your Sabbath!
  • Doctors / Nurses / Firefighters / Paramedics / Police Officers etc. There are also categories of people who HAVE to work on Sundays. Again, if you HAVE to work on Sundays, pick another day.
  • Spouses of the above – this one’s a bit more optional. It depends on your circumstances. But I think if you’re the Vicar’s wife and you want to have Sabbath on the same day as your husband, that’s totally fine!

There may be one or two small categories I’ve missed, but I’d say they are the main categories.

(Why Sunday? See #4!)

Whichever day you’ve picked for your Sabbath, this should be your guiding principle!

In The Ten Commandments it literally says that on the Sabbath “you shall not do any work”.

This obviously includes paid work!

But I would also add to the list:

  • Work-related emails
  • Work-related social media
  • Work-related admin
  • Thinking about work
  • Most household chores (see below)
  • DIY / Home décor
  • Shopping (see below)
  • Meal prep
  • Organized sport (see below)
  • Life admin
  • Homework
  • Coursework
  • Revision
  • School / college / university-related admin

When it comes to household chores, personally I don’t do anything that could be done on another day. Basically, I cook the food we eat on Sundays and I do the washing up. But I don’t do the vacuuming, clean the bathroom, do a whole bunch of laundry, strip the beds, do the ironing, clean the windows, meal prep, etc.

When it comes to shopping, I generally make it a rule that I don’t shop on Sundays, and I organize my life so that never need to buy food on Sundays. But I am not legalistic about it. If the opportunity arises to show hospitality and there isn’t enough food to feed everyone, I will go to the shops and buy extra food!

And now onto sport. I think organised sport on Sundays it is one of the devil’s cleverest schemes… You can just imagine the meeting, can’t you? The devil and all the demons sitting around discussing what to do with all the Christians…

“OK guys we’ve got a problem… It’s church. The trouble is, going to church on Sundays is so good for them… it makes them so strong and far too dangerous to us… How do we stop that?”

“I know – why don’t we put drugs near the church to distract them?”

“No, no, that’s far too obvious, they’ll never fall for that!”

“OK, what about car boot sales on Sundays?”

“Hmm – I don’t dislike that idea, but it’s a bit niche…”

“OK what about sport on Sundays… team sports where they’ll feel obliged to go otherwise they’ll be letting the team down…”

“Wait – I think you might be onto something there, go on…”

“We’ll put the training in the week… they’ll start going to that because sport is good, right?”

“Go on…”

“And then we’ll put MATCHES on Sundays… they won’t be able to say no because otherwise they’ll be letting the whole team down… and then they’ll start going to church less and less… and then gradually they’ll get weaker and weaker… and they’ll stop reading their Bibles… and praying… and before they know it, they’ll be weak and ineffective and completely harmless to us…”

“By Jove, I think you’ve got it! That’s it. That’s the plan. Meeting adjourned.”

You might think I’m being a little over the top.

But here’s the thing…

I’ve been a Youth Team Leader at our church for many years and I also happen to be the Youth Pastor’s wife and I can tell you, there is a HUGE difference between the teenagers who come to church every week, and the ones who only come when they don’t have a match / meet / comp.

It’s not a small difference.

It’s like night and day.

So here’s my guiding principle: No ORGANIZED sport on Sundays.

By all means if you invite a few people over to your house for a meal after church and you all want to play football in the park after lunch, do that!

But don’t sign up for a football team that plays matches every Sunday morning. And the same goes for dance competitions, gym squads, hockey teams, rugby teams, rowing clubs, running meets…

This is the flip-side of “do no work”.

The Sabbath isn’t just about “not working” it’s also about actively choosing to rest both body and soul.

But what does rest look like?

It obviously doesn’t mean “do literally nothing and just stare at a wall all day”.

We also know the Sabbath is meant to be joyful, delightful and celebratory.

And staring at a wall all day is none of those things!

But it also doesn’t mean “treat it as the world treats a day off”: going on a five-hour Netflix binge and/or wasting the whole day doomscrolling or gaming.

So what does Sabbath-rest look like?

Honestly, this does depend a little on your personality and your situation, but I would suggest as a guiding principle, rest should involve: spending time with God, spending time with God’s people and spending time with family / with friends / in nature.

For example:

  • Going to church (see below)
  • Serving at church (see below)
  • Having people over after church
  • Going for a walk (with or without others)
  • Going to the park (with or without others)
  • Playing a board game with your family and/or friends
  • Informal sport with your family and/or friends
  • Gardening (if that’s something you genuinely find restful and enjoyable)
  • Reading (see below)
  • Studying your Bible
  • Meditating on Scripture
  • Praying
  • Listening to God
  • Journaling
  • Napping
  • Going to bed early

Obviously not all of the above or that won’t be restful!

Don’t cram your Sabbath so full of “restful activities” it is no longer restful!

And definitely work with not against your personality.

For example, if you are an introvert, having lots of people over every Sunday will not be restful for you! If you are an extrovert, then spending lots of time on your own is unlikely to restful for you!

And of course, you will have to work with your personal situation. If you have a new-born baby, you probably can’t take the entire day to study your Bible and journal!

Take a look at that list. What would be restful to you? What would bring you most joy? What is possible in your season of life?

Start there.

For the love of God (and I mean that literally not blasphemously), go to church on Sunday.

I have written a whole article on this here: Do Christians have to go to church?

But the long story short is that the Sabbath is supposed to be a holy day, a day set apart for the Lord, a qadash day, a day where we should spend MORE time than usual with God, not LESS!

And a huge part of that is going to church!

And not just “going” to church… worshipping at church, serving at church, fellowshipping at church…

Remember Jesus? He went to the synagogue every Sabbath, so why wouldn’t we follow his example and go to church every Sunday?

Of course, if you work for the church and your Sabbath is therefore a different day, this doesn’t apply to you, you’ll be at church on Sunday anyway.

But that doesn’t exempt you from the next guideline…

We shouldn’t just limit our qadash to church…

The Sabbath is a wonderful opportunity to spend EXTRA time with God!

To truly enjoy God, delight in God, delight in the extra time to read and study God’s Word, delight in the extra time to pray, listen and worship, delight in having the time and space to read good Christian books, journal or have an extended quiet time.

In other words, the Sabbath is your opportunity to practice all those spiritual disciplines you thought you didn’t have time for, to deepen your relationship with the Creator, to grow in spiritual maturity and to “be transformed by the renewing of your mind” (Romans 12:2, NIV)

Want to know what one of the biggest threats to your Sabbath is?

Your phone!

We don’t.

The world has also somehow managed to convince us that doomscrolling, Netflix binges and gaming marathons are “restful”.

They are not.

Any scientist worth their salt will tell you that.

Your phone / TV / streaming services / gaming devices will ruin your Sabbath… if you let them!

Do I think it’s a total no-no to watch TV / look at your phone / use the Xbox on the Sabbath?

No. That’s your call.

You may decide you want to unplug completely and have a totally tech-free Sabbath.

Or you may decide you want to watch a movie with the family on Sunday afternoons or play PlayStation with your teenage son, because that’s some really good family bonding time…

But do I think spending all Sunday afternoon watching 3 seasons of Friends, while simultaneously doomscrolling, is how the Creator intended us to use our special gift, delightful, joyful qadash day?

Definitely not!

You know yourself. You know your limits and your temptations. Decide for yourself what you will and won’t allow yourself to do.

But definitely go for LESS not MORE when it comes to tech… and do consider unplugging completely for all or part of your Sabbath.

And finally, remember what Isaiah said about the Sabbath:

“If you watch your step on the Sabbath and don’t use my holy day for personal advantage, If you treat the Sabbath as a day of joy, God’s holy day as a celebration, If you honor it by refusing ‘business as usual,’ making money, running here and there— Then you’ll be free to enjoy God! Oh, I’ll make you ride high and soar above it all. I’ll make you feast on the inheritance of your ancestor Jacob.” Yes! God says so!” – Isaiah 58:13-14 (MSG)

God’s holy day is not supposed to be boring, dull drudgery…

It is supposed to be a day of delight.

A day of joy.

A day of celebration.

Let that be your guiding principle.

Make it a day where you are “free to enjoy God” and the goodness of his creation!

READ MORE >>> How to keep the Sabbath as a Christian: a step-by-step guide
READ MORE >>> What can you do on the Sabbath? A guide for Christians.

Final Thoughts

Sabbath can feel like a strange idea in our 21st-century world.

We live in a culture that tells us to work harder, achieve more, stay connected, keep going and never stop.

But God says something very different.

Stop.

Rest.

Worship.

Enjoy him.

Enjoy his creation.

Spend time with his people.

And remember that you are not God, you are not a machine and the world will not fall apart if you stop working for one day.

And perhaps most importantly, Sabbath is an invitation to step out of the frantic rhythm of the world and back into God’s rhythm.

So don’t worry about getting it perfect.

Pick a day.

Stop working.

Go to church.

Spend extra time with God.

Rest.

Delight.

Unplug, at least a little.

And see what happens.

Because maybe – just maybe – God really was right all along.

Recommended books on Sabbath

READ MORE >>> Recommended books on Sabbath

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