Pause. Renew. Next.

Tag: meditation

Meditating on Psalm 131

What do we do when the problems are too big for us? Many of us can relate to feeling overwhelmed these days.

Join me today as we meditate on Psalm 131, and learn what it means to rest in our Father’s lap. We will do a slow down activity and listen to Scripture. Added bonus: I even throw in a little attachment and regulation info. into this episode! I hope you come away from this 10 minute podcast feeling renewed.

May you be encouraged on your journey with Jesus.

Pause, Renew, Next!

Soul-Care Reflections: Jars of Clay

Feeling a bit fragile? Join me for today’s reflection episode as we focus on one of my all-time favorite Scripture passages: 2 Corinthians 4.

We’ll start with a grounding exercise, then use the mindfulness practice of deep reading as we pay attention to the themes of the text.

I hope you come away from this episode reminded that even in your fragility, as a fellow jar of clay, you are filled with the light and life of your Savior, and that your light and momentary troubles are working towards an eternal weight of glory.

May you be encouraged on your journey with Jesus.

Pause, Renew, Next!

Soul-Care Reflections: A Meditation for the Weary

Are you weary? I know I am.

Today’s Scripture meditation, found in Isaiah 40, focuses on weariness and restoration. Actually, this chapter flips the script on weariness.

Join me for an 11 minute pause in your day to renew your soul.

May you be encouraged on your journey with Jesus.

Pause, Renew, Next!

Soul-Care Reflections: A Psalm 1 Meditation

This is the first installment of a new series on the Pause Renew Next Podcast, where we’ll be focusing on slowing down and renewing our minds. Each of these episodes will be 10 minutes or less, to help give you an encouraging reset in your day. Each episode is made up of three sections:

  • Pause: We will use grounding tools to calm our minds and bodies.
  • Renew: We will meditate and reflect on Scripture, share a story, or practice a spiritual exercise together.
  • Next: We’ll end each episode with a benediction as you prepare for the next part of you day.

In this first soul-care reflection episode, we will be meditating on Psalm 1. Join me as we read through the chapter, ponder it together, use our imaginations, and discuss takeaways from this Psalm.

If you like this episode, and you’d like to hear more short, soul-care episodes, please comment below or join the conversation on PRN’s Facebook page.

May you be encouraged on your journey with Jesus.

Pause, Renew, Next!

Christian Girl in the Yoga World: with Miranda Jo Davis

Practicing yoga brings a host of physical and mental benefits, including slowing down, breathing deeply, becoming more grounded, increasing flexibility, and developing muscle tone, to name a few. It can also be helpful for stress management. So, in this episode, it was a pleasure to sit down with yoga instructor and author Miranda Jo Davis to talk about her journey into the yoga world.

Miranda Jo has practiced yoga for over twenty years and has traveled around the world in her training and education. In our conversation, we talk about some of the spiritual pitfalls that can be found in yoga and how she has learned to navigate the yoga world from a Christian perspective. Miranda Jo now incorporates Scripture and Biblical meditation into her practice and instruction. She also shares about some of the ways that practicing yoga has benefited her and why she loves to teach and instruct others.

If you enjoyed today’s podcast, and you’d like to hear more of Miranda Jo’s story, you can read her book: Christian Girl in the Yoga World. You can also learn more about her at her website:

If something from today’s podcast resonated with you, I’d love to hear about it. Comment under today’s show notes, or join the conversation on PRN’s Facebook page.

May you be encouraged on your journey with Jesus.

Pause, Renew, Next!

Soul-Care Series: Finding Body Gratitude

For the month of January, I’m doing something different on the podcast. Because January is typically the time of year when people are focusing on goals and resolutions, I thought I would devote my January episodes to talking about soul-care and body image. These will be short and sweet episodes, and I hope in these podcasts to walk through shifting our thoughts and perspectives about our bodies, towards focusing more on gratitude, groundedness, and connection with our bodies. These will not be how to, goal-oriented podcast episodes but rather meditative and reflective. 

If something from today’s podcast episode resonated with you, please comment below or join the conversation on PRN’s Facebook page. If you know someone who would be encouraged by this episode, please share it with them.

Join me in two weeks as we continue our January conversation about soul-care and our bodies. May you be encouraged on your journey with Jesus.

Pause, Renew, Next!

Wandering Thoughts and Focused Attention

Where do your thoughts wander?

It’s been a long day at work, and you are relieved to be in the car driving home. As you pull into the driveway and park your car, you realize that you have no recollection of the last 15 minutes of your commute. Were you driving on autopilot?

On Sunday morning, you find yourself sitting in the church pew, twenty minutes into the pastor’s sermon. He just made his third sermon point, but looking down, you discover that you never wrote down his second point. Instead, you were thinking about what you were going to have for lunch.

Maybe you find yourself cuddled up on the couch, reading a book before bed. Your mind wanders, and when you come back to the book, you realize that you’ve been scanning and re-scanning the same paragraph for some time.

Sound familiar? Our minds love to wander. Often it feels like work to make them sustain attention. In a world of faster and faster technology, our brains are being trained how to work more quickly, multitask more efficiently, and sustain attention for smaller and smaller amounts of time. It seems we are losing the art of deep focus.

The Gift of Focus

Interestingly, there is a growing body of neuroscience research to support the importance of focused attention. Concentrating or focusing deeply is a practice that is incredibly healthy and helpful. You could almost think of it as fertilizer for the brain. Focused attention is a key part of mindfulness, and thankfully because of neuroplasticity, we can train ourselves to get better and better at it.

In fact, you have much more control over your own attention than you think you do. Try this:

  • Bring your focus upward, until you find a focal point on the ceiling. Stare at it for 10 seconds.
  • Now bring your attention downward, to your feet. Take note of them: Are you wearing socks or shoes? What color are they?
  • Now bring your attention to your breath. Focus on how you are filling your lungs slowly and then gently exhaling. Do you see your chest rising and falling?

Our minds are always paying attention to something. It just so happens that much of the time, what we are paying attention to isn’t what is currently unfolding in front of us. Curt Thompson, MD, and author of The Soul of Shame, encourages his readers to “pay attention to what you’re paying attention to.” Where do your thoughts drift when your mind is operating on autopilot?

How can you increase your ability to sustain attention?

There are many mental health benefits to increasing the ability to sustain focus and attention, and there are a myriad of practical ways to practice increasing this capacity. To test your own attention span, try this exercise:

Focus on an object in the room, any object will do. Now, try to focus only on that object for one minute. Whenever you notice your attention drifting, try to bring it back to focusing on the object. (Pause your reading and really try it!)

Did you try it? Now, be honest: how many seconds did it take for your thoughts to drift? Was it 5, 10, or 15 seconds? If you made it to 30, you’re doing pretty well for a first try!

This exercise is not made to emphasize how bad you are at focusing, rather it’s to practice increasing your ability to bring your thoughts back into focus. Our thoughts and attention like to drift, but being able to bring them back is the key. Over time you will notice that you are able to focus for longer and longer spans of time without your thoughts drifting.

Personally, I find that focusing on objects is difficult. For me, focusing on music, or choosing a word or phrase to focus on comes much more easily. Isn’t it interesting then, that Scripture often mentions meditating on God’s Word? The idea of meditating on God’s Word is repeated often throughout the Psalms.

Choosing a phrase of Scripture on which to focus and meditate is an incredible way to not only train your brain, but to feed your spiritual life as well. For more ideas on creative ways to meditate on Scripture, listen to my PRN Podcast episode about this subject.

A screenshot of John Eldredge’s Pause app, a great way to begin practicing rest and meditation

Pause, Renew, Next idea: I have recently found a Scriptural meditation app that I feel captures not only the heart of this blog post’s intent, but also is in line with the whole Pause, Renew, Next concept. I have found it helpful myself, and would love to pass it on to you. John Eldredge’s Pause app, is a free, easy way to schedule in a moment to pause and reflect during your busy day. It has one, three, five, and ten minute options, and walks the listener through meditative prayer and Scripture readings. If you’re needing an easy way to begin practicing focused attention from a Scriptural perspective, the Pause app may be a great place to start.

May you find peace and joy as you take moments to focus deeply and allow your mind and body to rest and renew.

Pause, Renew, Next!

Soul Care and Scripture

What comes to your mind when you think of meditating on God’s Word? In today’s soul care episode, we explore some of the many ways that we can incorporate meditating on Scripture into our everyday lives.

Over the course of this podcast episode we define meditation, practice a short exercise in Scriptural meditation, and explore the use of multi-sensory processing to enrich our time with Scripture.

Sources referenced in this podcast:

Richard Foster’s presentation on meditative prayer and Scripture reading: The Sanctuary of the Soul

Article on hand movements: Cracking a Secret Code to Learning: Hand Gestures

Scripture discussed or quoted in today’s podcast:

Romans 12:2, Psalm 27, and Deuteronomy 6:4-9

If you have a creative idea to add to this list of ways to meditate on Scripture, please comment below or join in the conversation on PRN’s Facebook page.

May you be encouraged on your journey with Jesus.

Pause, Renew, Next!

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