I have been failing miserably for months now to do something important. A comforting habit I have conquered in the past through the power of the Holy Spirit, has come roaring back into my life during a time of being emotionally unsettled. As you may have heard me say before, most of my weekly messages are about what I am in the process of learning myself from the Holy Spirit. The key word in that last statement is “process,” as opposed to a word like “accomplishment.” That’s why I hope everyone who listens to or reads my blog knows that I am walking alongside you in this journey of faith, not reaching back to you with instructions from some pedestal of achievement. The only expert in our weekly conversations together is the Word, who is alive and speaking to us through His Spirit. I just try to get out of the way when God pours letters and sentences into my fingertips on the keyboard and out through the microphone. And believe me when I tell you that I struggle with being in His way… often.

And this is one of those times. Every moment in life is a teachable one when I let God be involved, but the Holy Spirit has been whispering to me for months now that I am not yielded to Him into a specific area of my life. I used to seek Him in that place, but now I have shut Him out again. I closed the door and clung to the dark comfort of an indulgence rather than learning to find a deeper, more satisfying comfort in Jesus. Have you ever done that? Reverted to an old, but an enticingly familiar habit, desire, activity, over-indulgence, or attitude? And when disappointment in ourselves arrives, shame and guilt eventually follow, which almost always results in further setback. And before we know it, we can be even more shackled to our mistakes and enslaved to selfish desires than we were when Jesus first came to get us. That’s because our natural state of existence is conditioned to repeat whatever makes us feel good with the least amount of mental or physical effort possible.  If you are intrigued by the science behind this phenomenon, I wrote an in-depth blog post about this topic, which you can read here.

So how do we get back to where we want to be? How do we turn around when we’ve been letting our minds, bodies, habits, choices, or emotions dwell in — or even linger on the outskirts of — darker places? Once we get immersed into something we shouldn’t be — whether it’s as internal as a harmful way of thinking or as outward as the practice of materialism, how do we find the motivation to get out of the quagmire and set our muddy feet on the Rock of Jesus? When we desire for the mud to be magically washed away the moment we decide to give something over to God, how do we find the perseverance and patience to let the gradual healing of restoration take place?

The answers are found in Scripture, as they always are. In our quick-fix society, we just don’t like the often laborious and time-consuming solution that it offers. We want the grace, love, and forgiveness of being yoked with Jesus, but we’d rather not feel the weight of obedience to Him. That’s why Jesus said in Matthew 26:41, “Watch and pray that you may not enter into temptation. The spirit indeed is willing, but the flesh is weak.” Our Savior walked in the land of temptation while He was at His weakest physically, so He doesn’t make that statement lightly. He knows firsthand how weak our flesh is. Jesus submitted His flesh to the ultimate torture and death, to make it so we can live victoriously in ours. So the first step in returning to wholeness from an area of defeat is to renew your understanding of — and gratitude for — the power that dwells within you. You are not owned by your passions, desires, or cravings. 1 Corinthians 6:19-20 says, “Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.” God did a miraculous work for us so that we could work to glorify Him through the power of His Spirit. This is the essence of our partnership with God and the key to our growth. John Piper said, “Grace does not replace effort in the Christian life, but empowers it.” When you focus on Christ as your source of strength, versus your own, you can take the next step of restoration.

As I was planning for this message, I struggled with whether or not to tell you what my particular setback is, because I didn’t want you to focus on it. I want you to fill in the blank with your own type of struggle. But if you’ve come this far in our journey today, then you’ve probably done that by now. You’ve realized that the Word of God applies to any mistake, sin, or habit you could possibly be dealing with. My struggle right now is finding comfort in food, when I should be seeking it from God. But the principles from the Word apply to anything that we desire more than we desire God. Through a reliance on Him, He expects us to control every aspect of our daily lives. Whether it’s bridling our tongues from gossip or anger or managing our finances to be generous. Our thought lives are to be free of worry or lust, and our bodies are called to holiness in every thing we do with them or put into them. Even our time should all be yielded to His direction.

Whatever you are tempted by or ensnared by right now, God will reveal a way of escape, custom tailored just for you, if you are ready to leave the mud puddle behind. There’s a battle plan outlined in scripture for every believer, but the specific tactical maneuvers will vary based on how God made you. What works for me may not be what works for you. But when we earnestly seek Him through the Word, in prayer, memorizing scriptures against our strongholds, and lifting our hearts to praise Him, according to Psalm 40, He is faithful to provide the resources, wisdom, and help we need. James 1:5 promises, “ If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.” When we’re open to receiving His wisdom, it may show up in a myriad of forms, but it will always be consistent with scripture.

If you’re ready to return… if your heart is ready to surrender your cravings and desires and allow Jesus to replace them with His, then you can begin the journey by doing two critical things: prepare to defend your temple, which is your mind and body, and put on the armor of God. Lysa TerKeurst said, “God made us to crave — to desire eagerly, want greatly, and long for Him. But Satan wants to do everything possible to replace our craving for God with something else.” When you’re ready for restoration, Satan is going to pull out all the stops against you.

In preparing to defend your temple for God, the Bible gives us endless amounts of encouragement with clear direction. Begin by asking God to examine your heart according to Psalm 139:23. Get to the root of why you have been doing or thinking things you shouldn’t be. What need are you really trying to fulfill? Journal about it and seek God in prayer and in your quiet time with a scripture-heavy devotional aimed your particular issue. Your longing for something other than what God wants is never about the thing itself. It will always point to a deeper need. Ask Jesus to help you seek Him for that need and change your desires.

Also, make physical preparations in your life to reduce your temptation. Do everything you can to make your environment conducive to seeking God and not your bad habit. Finally, make yourself accountable for your decision to return to wholeness. Whether it’s your spouse, a friend, a counselor, or a Bible study group, make your weakness and your intent known. A supportive partner in the journey with whom you can be vulnerable and who is not struggling in the same area that you are is very important. Just be careful of legalism and give yourself the grace to make mistakes along the way back. God doesn’t want your perfection, He’s asking for your heart. He wants you to worship Him, not the thing you have been stumbling over or even the rules you set in place surrounding it.

Next, as you go into battle, put on the armor of God from Ephesians 6. Verse 12 warns us, “For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.” Take the time to read and study about the armor of God. Ask God to give you a battle plan using His armor to tackle every nitty-gritty aspect of your setback. Don’t wait until the whole plan is revealed, either. Take action immediately and then patiently wait on God to give you one step at a time. Remember, God knows what you’re capable of now and in the future. And those two versions of you are radically different. So don’t resist the Holy Spirit if what He leads you to do seems small at first. He’s looking for consistency in your obedience over a significant period of time. The more incremental and sustained your changes are, the greater the likelihood of your long-term success.

If you’re currently in the middle of a setback like me, then there’s probably a tiny part of you that is tempted to rationalize lingering in the mud puddle a little longer, after all, Jesus will be faithful to forgive you every time. But Love puts a check in your spirit when you think like that doesn’t He? The Holy Spirit whispers to you the truth of Romans 6. “What shall we say then? Are we to continue in sin that grace may abound? By no means! How can we who died to sin still live in it? Let not sin therefore reign in your mortal body, to make you obey its passions… present yourselves to God as those who have been brought from death to life, and your members to God as instruments for righteousness.” God’s grace and love for us are endless, but we cannot claim to truly know Him if our own love doesn’t compel us to obey and honor Him.

You may not be in a place of setback right now, but you could be there again — in a heartbeat — given the right circumstances and emotional responses. And thinking otherwise is exactly the trap that Satan wants to lure us into time and time again. It’s exactly what Proverbs 16:18 warns us about. “Pride goes before destruction, and a haughty spirit before a fall.” That verse isn’t only aimed at non-believers — it’s a warning from God to His precious children. And the verse right before it tells us how to avoid the fall in the first place: “The highway of the upright turns aside from evil; whoever guards his way preserves his life.” We have to honor the guardrails that will keep us on the road toward Him. Every opportunity from God to draw closer to Him through obedience is also a prime opportunity for evil. Using the most insidious of strategies, Satan will attempt to use our own confidence… our own growth in Jesus… against us. Notice, of course, that I used the word attempt. You and I are not guaranteed to fail again. In fact, through the power of Christ within us, we are guaranteed to succeed eventually if we obey. (1 Corinthians 10:13) And it’s that hope that gets us off Satan’s merry-go-round of shame and guilt, and puts us back on solid ground again. We may find ourselves standing in an old territory or on a new battlefield, but we can begin walking toward God’s promised land again, no matter how far away we are.

What do you think of today's message? Comment and share your thoughts below! And if God brought someone to mind as you read or listened, please encourage them by sharing this post today!

For Further Reflection and Daily Spiritual Journaling
The questions and readings below can be used for a single-day study or your daily quiet time throughout the week.
Make a battle plan! Read the passage from Ephesians 6 about the armor of God. Write down each piece of armor on its own sheet of paper. For the next 6 days, take one piece of armor each day and answer these questions on the sheet of paper during your quiet time with God.

• What do you think this piece of armor represents? (You might find the notes in a study Bible like this one to be helpful. If you don't own a digital or print study Bible, you can try this one online or on your mobile device for free for 30 days.)
• How do you think God wants you to use this piece of armor in your life? What can it do for you with regard to your struggles?
• What is He leading you to do to become more adept in battle with this piece? How can you learn to use it better? What spiritual disciplines is the Holy Spirit leading you to do more of or become more proficient at doing? (meditation, memorization, tithing, fasting, prayer, worship, accountability to others, serving others, etc.)
• In the middle of a battle, what specifically is God telling you to do this with this piece of armor? How will you activate it? Be specific. Think about your triggers and brainstorm ways to defeat them with the Word, prayer, and alternative, healthier activities. You may have to alter your routine to avoid even healthy/neutral things/activities for a season to reduce your triggers and temptations. Even little changes to your lifestyle can mitigate the effects of powerful triggers. Rejoice that you will be able to return to them someday once you've returned to spiritual wholeness. 

There are some foods that just don’t taste good to me without salt. Take eggs for example, I think I would consider forgoing them entirely if I had to eat them without a little salt and pepper. And popcorn without salt? Forget it. Even though this basic seasoning will enhance the flavor of so many dishes, I didn’t realize how essential and versatile salt can be until recently. As an acid reflux sufferer, my husband decided he’d had enough of his symptoms and wanted to experiment with some dietary changes to see if he could effectively eliminate his problem without any medication. So everyone who’s married knows what that means… we both had to change how we eat. Drastically. And because I am overly fond of acid-triggering spices and herbs in just about everything I cook, suddenly I didn’t know how to prepare any of my signature meals. I was like a fish out of water flailing around on my kitchen countertops.

Thankfully, however, there are few acid-fearing chefs out there who have written cookbooks on the art of flavor for the heartburn weary. And as I fumbled my way through recipe and after recipe, some of which completely flopped, I came to a newfound appreciation for the power of plain old salt. Fortunately neither one of us battles high blood pressure, so instead of adding my usual chili powder to fajitas, I created a close facsimile of Mexican food by using only salt and cumin. Instead of adding tomatoes and cilantro to the avocado, we found it to be quite delicious with a pinch of sea salt and olive oil. And so it went… our culinary adventure into the brave new world of life without tomatoes, vinegars, citrus, and so much more.

Fast forward several months later, and my hubby is enjoying life without chronic acid symptoms for the first time in many years. For him, the reward has far exceeded the effort required and his esophagus is probably much healthier as well. But our persistence in this new diet has taught me so much more than a few eating and cooking habits, it’s really highlighted the value of sacrifice for the sake of serving others. Salt has become so much more than an essential seasoning, it has become symbolic of spiritual and emotional flavoring, making my walk with God more robust and helping me experience a more distinctive understanding of sacrificial love.

Just as salt makes a bland recipe more palatable, allowing the Holy Spirit to season our speech, attitudes, and actions will make us more effective for God and more loving toward each other.

Jesus encouraged His followers to be like salt in several of the Gospels, but I particularly like the way Mark put it: “Have salt in yourselves, and be at peace with one another.” (Mark 9:50b) Ever the master of brevity, Mark’s wording implies both a state of being and a command requiring action. This duality echoes the longer version of Jesus’ words in Matthew 5:13, “You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people's feet.” Both of the passages make it clear: if you truly believe in Jesus you will be different. You will stand out. But in order to make a difference… in order to be valuable for Kingdom work, you must take action and practice the art of being salt, or flavoring, in a world desperately wanting to taste real nourishment and find soul-satisfying truth.

But how does that play in out in real life? How does our satisfaction with Jesus help other people? How can our daily yielding to the Holy Spirit be experienced by others? I am sure there are more, but the Holy Spirit reminds me of frequently of these four flavor-enhancing examples.

Season our speech with grace to bring out the best in others through conversation. Colossians 4:5-7 says, “Walk in wisdom toward outsiders, making the best use of the time. Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.” When we engage others with an extra measure of grace, listen more than we speak, and show genuine interest in their lives, we give the Holy Spirit more time and space to work in our relationships. Every interaction is an opportunity to help someone else draw one step closer to God.

Stand out in a spiritually flavorless and malnourished world. Ephesians 5:8-9 says, “For at one time you were darkness, but now you are light in the Lord. Walk as children of light (for the fruit of light is found in all that is good and right and true).” John Piper said, “To be the salt of the earth and the light of the world means that at root Christians are so profoundly satisfied by Christ as our eternal reward, we are freed from fear and greed for the sacrifices of love, and are able to rejoice at persecution. When the world sees this, they see the glory of Christ and taste the satisfying pleasure of who He is.”

Sprinkle alluring bits of joy on parched hearts. John 15:11 says, “These things I have spoken to you, that my joy may be in you, and that your joy may be full." Another translation says that our joy in Christ will be like “a river overflowing its banks.” In my personal experience, real, infectious joy isn’t possible until I’ve learned to trust God. Once I completely trust God in a specific area, then I am positioned to receive His peace over it. With peace in our hearts, I am less stressed and worried, opening the door for joy to supernaturally bubble up in any situation. When others experience this entirely other-worldly joy, they will want to experience it for themselves.

Be a tasty reflection of what’s to come. Colossians 3:2 says, “Set your minds on things that are above, not on things that are on earth.” Living in a world that bombards us daily with scary news, crazy weather events, and unfair tragedies is enough to make even the most positive individual fearful, depressed, and frustrated. When we live like this world is not our home people want to know why. And when they catch a glimpse of what heaven-minded living looks like, they are amazed. C.S. Lewis said, “The Christians who did most for the present world were just those who thought most of the next.”

Like with any other flavoring, there is always the risk of over-salting a recipe and rendering any food inedible. But the secret to a great outcome every time is allowing the Holy Spirit to guide your attitude, words, and actions. Even though we are far from perfect, Jesus makes up for our weaknesses, lack of skill, low appeal, and mistakes in the kitchen of life. Regardless of our inexperience or lack of creativity, if we stay faithful to the recipe He’s set forth in the Word, somehow in the end, Romans 8:28 assures us that He works everything together for the good. John Stott, the great theologian, once said, “The truth is powerful when it’s argued, but it’s more powerful when it’s exhibited.” When we get up each day willing to be a simple vessel in which the Holy Spirit can deposit flavorful truth and joyful refreshment, everyone we encounter will see Jesus on display. And that vision is far more appetizing than anything we can dish up on our own.

For Further Reflection and Deeper Study

• As you contemplate Jesus’ statement that we are to be salt of the earth, spend some time in prayer and ask the Holy Spirit to reveal any ways in which you might be either over-salting or skipping the flavoring all together in your interactions with others. Take out a notebook and write about the ways God is leading you to adjust your expectations, actions, or attitudes.
• Re-read the four “flavoring” examples mentioned in the blog post. For which ones are you following the Holy Spirit’s leading and which ones do you want to work on?
• Read the Sermon on the Mount found in Matthew 5:1-14 and ask God to speak to you of His truth and direction for your life based on Jesus’ words. Imagine yourself on the hillside listening to Him speak. How do you think you would’ve reacted? Write down any thoughts that come to your mind.

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There is nothing I like more than — and despise at the same time as — falling asleep on the couch. While I do love that warm, soothing feeling of dozing off underneath my favorite fluffy throw while watching an episode of Friends on Netflix, I can hardly think of anything else so good that is simultaneously so burdensome. Why? Because finding the motivation after I wake up to move my lethargic body off the couch, march up the stairs, and get ready for bed feels as monumentally hard as asking me to climb Mount Washington in flip-flops.

Perhaps this is indicative of why I am not a napper. I’ve always wanted to be one of those people who could take a 20-minute cat nap and feel like a million dollars afterward, but instead I wake up feeling like a cat that got locked out of the house last night and got beat up by the neighborhood bully. So as much as I adore settling in for the night in my jammies on the couch, I’ve learned the hard way that when the battle of the eyelids sets in, I must resist with all my might and just go to bed whether or not what I’m watching or reading has concluded.

While the story of my couch battle is certainly one of life’s minor ironies, the spiritual battles within all of us are anything but minor and often stir up baffling contradictions of simultaneous love and hate. We often find ourselves startled when an internal battle swells up and threatens to take us back into old habits, sins, worry, or long-forgotten pain. That thing that we promised God and ourselves that we would never do again. That habit that comes back when we’re under stress, worry, or fatigue. That old wound that we find ourselves going back to revisit after many months of walking in freedom. No matter what the struggle is, we’ve learned the prescription for healing and victory in the past, but either we’re feeling too weak to execute on the remedy or we inexplicably give into willfulness or rebellion.

No matter our spiritual maturity or emotional intelligence level, we have ALL been there and we’ll all be there again. But at every point in our faith journey, we can find concrete encouragement and explicit instructions in God’s Word on how to overcome our battles and learn to love the Lord with all our hearts, minds, and souls. Out of all the fully human champions chronicled in the Bible, King David of the Old Testament and the apostle Paul in the New Testament were the best at confessing and verbalizing the spiritual battles waging within. Through the Psalms and most of Paul’s epistles, we find deeply relatable pleas for help and highly motivational tutorials for managing the war that wages between our fleshly desires and God’s best for us.

One of the many remedies God has directed me to use in effectively fighting internal battles is exercise. Like getting up from the couch after dozing off, some days it takes a seemingly gargantuan effort to make it happen. But yesterday I had an especially rare and alluring incentive — it was sunny and almost 60 degrees at my house. For those not familiar with Maine weather, trust me when I say that a temperature like that in early February makes a Mainer want to break out into the Hallelujah Chorus. And I just about did as I power walked the slushy, muddy roads in my neighborhood. On my turn back toward home, as I looked up at the sunshine filtering down through the tall evergreens, I suddenly realized how much the outcome of our battles is dependent on our perspective. Perspective isn’t just in our minds. It’s a battle plan for a victory already won.

Getting out for some exercise when I don’t want to do so, helps me develop the motivation and attitude I personally need to stay out of mental pitfalls. It also gives me the energy to finish my day strong. When I looked at the uncommon beauty and warmth spilling through the trees, I was reminded of the blessings and hope God gives me, versus whatever cold, uncomfortable, or dangerous roads I may be walking on at the time. As I snapped a quick picture of the scene above me, it was as though God whispered, “See what a difference it makes when you keep your thoughts focused up here, and not on the unfortunate conditions of the road you’re on?”

In Romans (chapters 7 and 8) 7:17-25 -- 8:1-2, Paul confesses about his own internal battles, reassuring us that even the greatest among us must continue to fight the good fight. Because The Message version of the Bible expresses it so profoundly, I’ve included Paul’s entire thoughts on the subject here. He says:

For if I know the law but still can’t keep it, and if the power of sin within me keeps sabotaging my best intentions, I obviously need help! I realize that I don’t have what it takes. I can will it, but I can’t do it. I decide to do good, but I don’t really do it; I decide not to do bad, but then I do it anyway. My decisions, such as they are, don’t result in actions. Something has gone wrong deep within me and gets the better of me every time.

It happens so regularly that it’s predictable. The moment I decide to do good, sin is there to trip me up. I truly delight in God’s commands, but it’s pretty obvious that not all of me joins in that delight. Parts of me covertly rebel, and just when I least expect it, they take charge.

I’ve tried everything and nothing helps. I’m at the end of my rope. Is there no one who can do anything for me? Isn’t that the real question?

The answer, thank God, is that Jesus Christ can and does. He acted to set things right in this life of contradictions where I want to serve God with all my heart and mind, but am pulled by the influence of sin to do something totally different.

With the arrival of Jesus, the Messiah, that fateful dilemma is resolved. Those who enter into Christ’s being-here-for-us no longer have to live under a continuous, low-lying black cloud. A new power is in operation. The Spirit of life in Christ, like a strong wind, has magnificently cleared the air, freeing you from a fated lifetime of brutal tyranny at the hands of sin and death.

The specifics of what we struggle with may change many times throughout our lives, but God is never content to stop peeling away the contaminated layers of our soul as He continually refines His workmanship. Each day on our journey here is one day closer to our final battle, which is already won for us. As I left for my walk, I was wrestling with a strong mental distraction, but the Holy Spirit lifted my head and reminded me that a view of victory was only a perspective shift away. No matter what skirmishes we encounter along the way, Jesus promises triumph for us in the day-to-day struggles of the heart and mind.

1 Corinthians 10:13 tells us that no sin or trial can overtake us without God providing a way of escape or the ability to endure it. And 2 Timothy 1:7 assures us that He has given us a spirit of courage, power, love, and self-control.

Our job is to simply believe those two perspective-changing promises enough to act on them. Keep going as if they are true… because they are. Take the next step believing God will deliver the escape, contentment, hope, peace, mercy, grace, and strength you need as you need it, even though you can’t see it or feel it now. Yes, it’s easier said than done, but the real hard work has already been completed by our Savior. Our temporary battles here are all won because of the eternal victory Jesus has already secured. A valiant warrior holding to the vision of a sure outcome is far more likely to succeed than even the bravest hero with a bleak perspective. And in God’s eyes, we are all warriors, armed with His power and might. “If God is for us, who can be against us?” Paul asks in Romans 8:31 and goes on to say in verse 37, “In all these things we are more than conquerors through Him who loved us.”

Some of the roads we’ll walk in this life will be slippery, unpleasant, and cold. We’ll be destined to walk some them over and over until we learn. But our loving Savior has promised that every step we take has the potential to bring us closer to Him. The choice of direction is ours, but the power to move forward is all His.

Questions for Reflection

• In what ways do you think you need to shift your perspective about some of the difficulties you face? What can you begin doing with God's help to better prepare for victory in your life?
• For every ache in our soul, there is a remedy in God's Word. Read Psalm 40 out loud while you think of the greatest battles you're facing right now. What do you sense God telling you about your struggles? What attributes of God described in this Psalm mean the most to you right now and why?
• If today’s message encouraged you in some way, please pause and ask God what He would have you do based on what you just read. In addition to some action step or change on your part, ask Him who He’d like you to reach out today with this same message of hope. Whomever He lays on your heart, please don’t hesitate for one second to begin praying for them. You could also send them this blog post with a personal note encouraging them. 

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If you could print out and read a transcript of your thoughts for the last 24 hours, you may be shocked at what you would discover. According to the prevailing research, you would see that anywhere from 47 to 80 percent of your waking moments were spent thinking about something other than what you were doing at any given time. And just what were you likely thinking about most of that time? Answer: something that occurred in the past or might happen in the future.

When I heard these statistics, I wasn’t surprised to learn that my mind wanders while doing routine tasks. After all, who doesn’t daydream while doing the dishes or taking a shower? What was most shocking was the realization that my mental wandering, like most people’s, was largely focused on matters that aren’t real or valuable. Even worse, our minds are often focused elsewhere even when we are doing non-routine tasks, like working or having dinner with friends.

Other than the obvious downsides, such as not fully applying ourselves to the task at hand or really enjoying the moment, constantly thinking about something in the past or future has far more dangerous consequences. That’s because our recall of past events is highly distorted and our thoughts concerning the future are usually worry-driven. A 2012 study from Northwestern University was the first to demonstrate that memory is like the telephone game — each time an event is recalled it becomes altered in some way. And eventually, it’s nothing like the original.

Our speculation about the future is even worse. A study in the journal Clinical Psychology & Psychotherapy concluded that 97 percent of what we worry about either won’t occur (85 percent) or is something that we’ll be able to handle and even learn from (the remaining 12 percent). One HuffPost contributor summed it up this way, “This means that 97 percent of what you worry over is not much more than a fearful mind punishing you with exaggerations and misperceptions.” What’s more, just the activity of worrying causes physical harm to our bodies. So, if even something bad IS going to happen, fretting over it will only make it worse 100 percent of the time.

But this post isn’t about living in the past or dwelling on tomorrow specifically — it’s more about the concept of being present in the moment and focusing on what God has appointed you to do at any given time of the day. So, if you’re one of those who people who think about solving a work problem or dreams about your upcoming vacation while you should be actively listening during a conversation with someone else, then you’re getting roped into this topic as well.

Jesus was all about being present and fully engaged with every task and every person He encountered — for one purpose only. He was here to accomplish His father’s business, and He let nothing — not even His own mind — distract Him from doing the work at hand for the glory of His Father. When Jesus was just 12 years old Luke 2:49 tells us that He already understood His purpose. After his parents found him interacting with scholars in the temple, He said to them, “Why did you seek Me? Did you not know that I must be about My Father’s business?”

I know, I know, you’re probably having the same reaction as me — this is Jesus we’re talking about and I don’t even come close to having a ninja mind. I so get it. Focusing on the person in front of me is hard, especially when they’re babbling on and on or whining about the same thing all the time. Keeping my mind from worrying about everything, from my health to work projects, is a battle. And dwelling on past hurts or wanting to relive the good times is always a lingering pest. But as God’s workmanship, He wants to refine us more every day to be like His Son, which means we should be getting better and better — albeit ever so slightly, perhaps — at focusing on His purposes one day at a time.

Jesus knew that our minds would struggle to experience life on a moment by moment basis, trusting both our past and our future to God’s care and direction. To the future trippers out there, Jesus says in Matthew 6:34, “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.” For the past dwellers, we read in Isaiah 43:18-19, “Remember not the former things, nor consider the things of old. Behold, I am doing a new thing; now it springs forth, do you not perceive it? I will make a way in the wilderness and rivers in the desert.” And for anyone who struggles with being fully immersed in God’s purpose and staying focused on the people and tasks He puts in front of us, we read this amazing verse combination. “Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.” (Proverbs 19:21) “Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ.” (Colossians 3:23-24)

Of course, these mind-mastering commands from the Bible are extremely difficult to implement, and we can be tempted to just throw our hands up and give in to distracting thoughts. But like any discipline or exercise, the key is to take it one step at a time. The mind is like a muscle, and its plasticity is reshaped and improved gradually by repeated practice, not a sweeping instant transformation. Each step teaches us to lean on the power of the Holy Spirit for the next step. Hebrews 12:11 says, “For the moment all discipline seems painful rather than pleasant, but later it yields the peaceful fruit of righteousness to those who have been trained by it.” In other words, the process of learning how to be focused in each moment on the persons and tasks God has given you is a lot of hard, uncomfortable work, but if you stick with it, over time your increasing discipline will result in a harvest of blessings.

Habits like dwelling on old losses, not really listening to people when they talk, and giving into worrisome, speculative, or negative thoughts took many years to form in our brains. But the Holy Spirit is ready to do some mental rewiring in your life if you’re willing to practice. Like young Timothy, Paul tells us in 1 Timothy 4:15, “Practice these things, immerse yourself in them, so that all may see your progress.” Paul didn’t mean that Timothy should do it so that people will shower him with compliments, but rather to show the glorious transformation of what God can do when He’s allowed to freely work in His child’s life.

Paying close attention and being fully immersed in whoever or whatever God places in your path on a daily basis isn’t always pleasant. In a world where it seems as though everyone is suffering from FOMO (fear of missing out), slowing down and focusing on the moment and the people you’re with can seem impossible to do. But remember that God is timeless. He operates outside of time. He created time itself. And while we are bound within it, He moves without any of its constraints. So when scripture tells us that He has a plan and a purpose for everything under heaven, we need to suspend our flawed human perspective and grasp of the universe, to believe that in our everyday, ordinary lives the King of the Universe is working for us, not against us… regardless of our timing. And if He can give us His miraculous attention, then the least we can do is be patient and trusting enough to let Him finish His work.
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Americans spend almost $3 billion annually on energy drinks and about one-third of us have coffee in the afternoons. And who knows how many people turn to chocolate or a Diet Coke for a boost to get through the day. All of these tasty – and caffeinated – options will usually do the trick to lift our mood and give us a little kick to power through a long afternoon. But what if a prayer break could deliver similar immediate results, but also pay other long-lasting dividends? Most of us turn to prayer for the big things. Healing from a scary diagnosis. Help out of a financial quagmire. A new job with a boss that treats us better. You get the idea. But what about something as simple as that common, everyday afternoon slump? I don’t mean praying about the slump itself, but what if taking a quick break to pray could actually cure your slump instantly? It’s cheaper than heading to Starbucks, and the studies show it will do you a whole lot more good.
 
More and more clinical and psychological research is showing that prayer and meditation can dramatically improve everything from energy levels to blood pressure. So besides the clearly spiritual reasons to pray, I was curious to explore all the other “fringe” benefits that God has in store for us when we supplement our longer, private quiet time with frequent bouts of conversation with Him throughout the day. Other than Jesus himself, one of the most famous prayer devotees was a monk called Brother Lawrence way back in the 1600s. Although he spent a large portion of his time tending the garden, washing dishes, or performing maintenance on the monastery, he made it his daily passion to pray unceasingly while he worked. As a result, he became convinced that when we do everything “wholly for the love of Him” by inviting God into every moment, we can find complete peace, happiness, and contentment in everyday life. “It is enough for me to pick up but a straw from the ground for the love of God,” Brother Lawrence said.
 
In our modern, hyper-stimulated world most of us are doing things much more stressful, frustrating or exhausting than picking up a piece of straw or serving in a peaceful mountain monastery, so the tangible benefits of a saying a few prayers several times a day may seem far-fetched. But before you dismiss the idea and head to Starbucks anyway, take a look at these research-backed, amazing benefits that occur when you take a short prayer break. (Quick tip: if you can find time to go to the restroom, then you have a built-in window for a brief prayer. I’ve invited God to walk with me to the bathroom many times!)
 
When you pray…
 
1. Your energy rises as the stress hormone cortisol plummets, helping you to physically feel better and be more productive the rest of the day. There are many studies linking prayer and meditation to a reduction in cortisol and better long-term stress management, but one of the most stunning ones is from Rutgers which showed a 50% reduction in the hormone with routine meditation. Plus, there are a host of other physical improvements that occur following a time of prayer, such as a drop in blood pressure, reduced heart rate, increased melatonin and serotonin levels, and a better immune response. So if you have a stressful job and you incorporate small bursts of prayer throughout the day, you might not get sick as often since your immune system will be stronger over time. Most importantly, if you need an energy boost to conquer that next project, deal with that angry customer, or to simply stop procrastinating, a prayer break can fire up your brain and rejuvenate your ability to focus more effectively than a latte (and it’s calorie free – bonus!).
 
2. Your perspective shifts, opening your mind up to broader, less self-focused opportunities. Dr. Andrew Newberg of Thomas Jefferson Hospital in Philadelphia has been studying the effect of prayer on the human brain for more than 20 years. When observing the brains of people praying, he says the scans reveal that the area of the brain associated with our sense of self begins to "shut down" in prayer. In other words, if you are less concerned about your own agenda, promotion or protection, you will probably be more receptive to others’ good ideas and less defensive in difficult conversations. Plus, you may be more likely to praise others for their hard work, making it easier for your co-workers, family members or teammates to like you and want to support you.
 
3. Your mood will improve, which will make the rest of day go more smoothly. A study by Columbia University showed that a regular spiritual practice like prayer actually thickens part of the brain’s cortex, which may be the reason that prayer has been shown to not only lift mood but also help prevent depression. Everyone knows a tough day will seem to drag on even longer if your mood continues to tank. Recently, my husband had a difficult day when he ran out of gas on the side of the road because his usual gas station was unexpectedly closed. With the temperature hovering around 15 degrees and a client waiting for him, he had every reason to be frustrated and stressed out. But a quick prayer helped him shift his perspective to be thankful that the car stalled out near another open gas station with a friendly attendant willing to help him. Rather than showing up at the client’s office visibly frazzled and angry, he was relieved and thankful to make it on time. Researchers have found that prayer makes people nicer by reducing the amount of aggression they feel and helping them to maintain their cool in stressful situations.
 
4. Your motivation increases and you’ll be more inclined to finish your tasks with excellence and focus. It may sound like mumbo-jumbo from a self-help book, but the studies clearly indicate that prayer and meditation increase the production of specific brain chemicals that help us concentrate, reduce fatigue, and feel motivated. Of course, if you are striving to work as though you are serving God, then you will naturally want to perform with excellence in whatever you do. And when we invite God into every little thing, the Spirit is going to work in ways you’ve never imagined. Colossians 3:23 and Ephesians 6:7 make it clear that when our motivation is driven by the love of Jesus, whether we are serving in our workplaces, volunteering in our communities, or helping our families, then we will find a lasting satisfaction that has eternal significance. So the next time you think filing paperwork or washing dishes isn’t satisfying, pray while you’re doing those kinds of chores and see if your motivation doesn’t change.
 
5. Your ability to make decisions and generate more creative solutions will skyrocket. One of the most ironic things about being human is that the more we strain to make something happen, the less likely it seems to become. Whether it's writer’s block, feeling paralyzed in the face of a big decision, or trying to find your soul mate, some of life’s greatest irony is to be found in unmet goals and faded dreams. I’ve personally experienced it many times and I’ve witnessed in the lives of countless friends, but when you practice turning things over to Christ and release them to His control in prayer, one of two things happens. He either opens the door in His time in a way you didn’t expect, or He changes your heart’s desires to long for the things He has for you. The Bible makes it clear that we can boldly go to the throne room of grace and ask God for what He’s already promised us. James 1:5 says that God gives wisdom freely to all those who seek it from Him. Philippians 4:7 promises peace. A “living” hope is promised in 1 Peter 1:3-4. Strength is provided for those who wait on the Lord in Isaiah 40:31.
 
When it is creativity that we need, praying is like tapping into a superhighway directly hooked into the Source of all creativity. By God’s amazing design, praying helps to stimulate our neocortex, which is the newest part of our brain responsible for creativity, problem solving and strategizing. So when you feel the pressure to summon the most innovative ideas from within, the best place to find them is where God leads you in prayer or meditating on Him. As author Stephen Altrogge says in his blog post, “Creativity is hardwired into our DNA by God Himself. All of us were made to be creative people. God, the greatest of all creators, the One who fashioned the sun, and the humpback whale, and the Great Dane, made us in His image.” So next time you are stumped, blocked, frustrated, confused, stressed, or just plain drained, try prayer instead of something with caffeine or sugar. And when you’re not experiencing any of those things, pray in advance to ward off those feelings before they can take hold and drag you down. Brother Lawrence said, “There is not in the world a kind of life more sweet and delightful, than that of a continual conversation with God; those only can comprehend it who practice and experience it.”
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