Restful Rhythms
How to Create Rest as a Habit
In Episode 36 of The Christian Life Coach Podcast, Shanna dives into Rhythms of Renewal, including gentle, intentional practices that help you end the year nourished instead of drained.
You’ll learn:
Why rest and renewal are God’s design, not indulgence
How to renew your mind through truth and thought work
How to renew your spirit through worship, gratitude, and connection
How to renew your body through rest, movement, and nourishment
Practical ways to start small and weave renewal into your day
How to overcome obstacles like “I don’t have time” or “I keep forgetting”
✨ Takeaway:
Renewal happens through rhythm. The goal isn’t to do more, but to align with God’s pace and live from overflow, not exhaustion.
💜 Next Steps:
Please subscribe, like, review and share with your friends! Learn and implement coaching tools from a Christian perspective to see transformation in your life.
Life coaching is life changing. One renewed thought at a time.
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To the Christian Life Coach Podcast. I am Shanna, your Christian.
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Life coach. Now, I… I just have to tell you something.
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My son, my older son. Listened to last week's podcast episode, which was very…
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Um, surprising and impressive to me. And he gave me some feedback, and I want to know what you think.
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His feedback was, I need to be funnier. And I need to have an intro.
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And there was something else, and I can't remember what it was, but there were 3 tips that he gave me.
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And… oh, more antidotes, more stories, which… I'm not gonna lie, I struggle with all three of those things. I am…
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Not really a storyteller kind of person, but I, like, I really appreciate his input, so I want to know.
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What you think about those three things. More stories. Be funny, and a quick intro. And he even suggested kind of a…
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Um, an intro idea that was a little bit of a play on, like, a counseling session, so… Let me know what you think.
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I… authored a book, if you don't know that, called Self-Care as Stewardship, a 31-Day Devotional.
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If you are watching on YouTube. You can see the cover of the book. I have the link to the book in.
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The show notes. And I would love it if you would order a copy, and then if you would go…
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Back onto Amazon and write a review, that would be fantastic.
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Um, this week, if you're listening in October of 2025, I did a workshop this past weekend.
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And it is called The Last 90 Days, Finish 2025 Strong.
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And it is hosted on my YouTube channel, so if you're watching on YouTube, you could very easily go find that.
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And if you are listening to the podcast, the link to that will also be in the show notes, and it is all about setting.
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A goal to end 2025 well. And to go into 2026 with that momentum of having.
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Been working towards a goal. And you may think, oh my word, Shanna, give me a break. It's the end of the year. I'm tired.
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I'm done… I'm done working hard. And I just want to tell you that the way that I did this workshop, it is not about setting some.
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Huge, audacious goal that is going to take a ton of energy. It is about choosing a goal.
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That you actually want to achieve. And so, I walk you through.
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Um, setting that goal in the workshop, and really kind of.
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I walk you through the whole. Developing a plan of how to achieve that goal as well.
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And doing it from a place of desire. And love, rather than trying to be more driven and accomplish more, that's not what it's about.
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It's about ending the year on a high note and starting off.
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2026 on that high note, so… Please go over and listen to that, and at the end of that video, there's an invitation to join a last 90 days group.
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It's a $97 group that will take you into the end of the year.
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Um, and support you in… working towards and achieving that goal that you set for yourself that you really want to accomplish, not what you should accomplish, not what you think.
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Other people think that you should accomplish, but something that you actually really want to accomplish.
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Okay, I think that is… I think that is all the advertising I have for today. So, let's get started on episode 36.
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And we are talking about rhythms of Renewal today. In the last episode.
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I kind of introduced that I'm… We're going to be talking about just going into the end of the year, and really how to end the year well.
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And we are starting off October with. Let's rest. Let's rest and restore and rejuvenate.
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So that we have the… the power and the energy to finish the year well.
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So, last week, we talked about the power of rest and how it's not laziness. It's a strategy.
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To renew so that we can finish strong. And this week, we're talking about how to actually do that.
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And it's talking about our rhythms. So, rhythms of Renewal.
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And a rhythm is a repeated. Life-giving pattern that keeps you in alignment with God's design. That's how I'm defining it.
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And I also think about rhythms as, like, which, I mean, technically, the rhythm of a song.
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Um, a musical rhythm, which is usually kind of kept to.
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By the beat of the drum. So the drum kind of sets the rhythm of the song, and that's kind of how I think about.
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Habits. I like to call habits rhythms, because it's… it's kind of like it is the rhythm that we… live our life by.
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And I just… I really like that. And I'm not really a musical person. I love music.
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I am not artistic, I am not musically inclined, but I… the idea of a rhythm.
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And how we… create and practice our rhythms really does.
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Allow us to then add in the lyrics. And the other parts of the song, which I don't even know what they're called, what is it, the melody?
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Um, and so when we have the rhythm, then we can add those other things in with intention.
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Um, so… We are working on creating rhythms that allow us to.
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Rest, and rest leads to renewal. And it doesn't happen by accident. It happens by rhythms, by being.
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Purposeful, intentional in practicing creating these rhythms in our life that lead to.
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Rest and renewal. And renewal means to make new again.
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And the podcast tagline is that Romans 12.2, which is. Be transformed by the renewing of your mind. Make.
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Your thoughts new, refresh them, and it's ongoing work. It's a refreshing.
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When we grow weary, we need to be refreshed. When we're depleted, we need to be destroy… destroyed… not destroyed, restored!
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So, we want to continually be renewed, be restored, and we can do this by setting.
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Um… these rhythms into our life.
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And just a reminder, you cannot pour from an empty cup.
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And… you can't just fill your cup one time and call it good, because it's going to be poured out, and then it's empty, and then what?
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So we want to continually pour into that cup. And I kind of think of it as… as I'm allowing God to pour into me.
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And I'm receiving what he has for me, and I'm creating these rhythms in my life.
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I am being filled to overflowing so that I can… I… I'm not containing it all, I'm overflowing into…
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Different areas of my life, and I am overflowing. Into other people's lives as well.
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Um, and we… we renew on a continual basis. It's cyclical. There's days, there's months, there's years.
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The sun comes up, and it goes down, and the moon comes out, and God built this renewal into creation. There's light, and there's dark. There's work.
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And there's rest. There's different seasons that. Have different jobs to do.
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The, um, the fields, they grow… And they produce, and then they die.
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And they restore. So today, we're going to look at the three different areas of renewal, and that is mind.
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Spirit and body. And when we renew our mind.
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Romans 12.2, be transformed by the renewing of your mind. And renewing our mind matters, because the way that we think determines how we feel, and how we feel drives the actions.
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That we take. And when our mind is cluttered and overwhelmed.
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Hired… then we are not operating from the best place, so we want to be renewing our mind.
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So that we can transform the way that we live. And the way to renew our mind…
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Some… here are some ideas. Quiet the noise. Create some space where you're not on screens.
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Your, um… not on social media, like, whatever it is, create a space in your day. I really like my morning time.
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To be, um, where I really work on quieting the noise.
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I do my devotions, so I'm renewing my mind with God's Word.
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I am planning out my day, so I'm being intentional. And that is really where.
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I spend the most time in, like. Intentional, mindful, renewing of my mind and my spirit, to be honest.
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Um, that's when I'm doing my devotional, that's when I will write in my prayer journal and do those things.
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And so we want to really start out our day with our mind renewed.
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And thinking on what is true, and lovely, and pure, and noble, and admirable. I love the warning because it, like, it's… the whole day is full of such amazing potential in the morning, like, anything can happen.
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Let's go after it, and how can we make. This the best day. Um, and we want to work on.
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Renewing our thoughts, and some people, I have heard. I am not one of these people, but I do know some people that wake up and they just…
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They wake up anxious. And, like, their first thoughts are anxious thoughts, worried thoughts, fearful thoughts.
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And so, if that's you, I highly encourage you to do.
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This intentional work in the morning of renewing your mind and getting all of that stuff out, get all of those anxious thoughts, fearful thoughts, worried thoughts.
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Put them out on paper, do a thought download, get them out on paper to see kind of where your mind is at.
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And then ask yourself, how do I want to be thinking today? What is the truth that I want to be reminding myself of today?
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How do I want to feel today to drive the action?
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That I want to take. And so, it's really important to.
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Take time, and throughout the day, but especially in the morning, and especially if you wake up with those anxious thoughts.
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To take the time to be intentional about. Noticing… all the… all of the negative thoughts that I'm having, notice that, get it down on paper.
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Acknowledge that it's there, and you're human, and no judgment allowed, no shame, no blame, no guilt, no judgment.
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And then, how do I want to think for the rest of today? What is… what do I want to remind myself of that is true and helpful?
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Throughout today, um, and that is a really helpful way to renew your mind, and obviously.
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In the Word, being in the Word is renewing your mind, focusing on God's Word.
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Planting that in your heart, that is renewing your mind. And then throughout the day, noticing those negative thoughts that come in, noticing those thoughts that are.
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Keeping you stuck. I'm never gonna get caught up, I don't have time to do this, there's never enough time.
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Catch yourself thinking those thoughts. And then, remind yourself.
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I have enough time to do what matters most. Remind yourself of the things that are true and helpful.
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To counteract those negative thoughts that kind of get you into that spiral leap.
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Spiral… negative… negative spiral loop, oh my word.
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Having… I'm having trouble with words today. So, just being mindful throughout your day of noticing when you're having negative thoughts, how can you reframe those thoughts, and it's not about being Pollyanna sunshine toxic positivity.
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It's about what is true and helpful in this moment. What do I need to remind myself of?
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To keep my mind renewed. And not in the garbage bin. Um…
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So, that is… renewing your mind.
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And then, renewing your spirit. Spending time with God, right? Connecting with nature. Get outside.
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Touch grass. Um… Create in me a clean heart, O Lord, and renew a right spirit in me.
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And when our… our spirit… is where we connect with God, right? We talk to God, and we… He… the Spirit lives in us.
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And when our spirit is feeling depleted, we get irritable. We, um, get apathetic.
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Right? And so we want to be connected with God and.
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And our spirit, renew a right spirit within me. Renew the spirit with which I show up in my life, and.
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Interact with other people, and I want my… I want that spirit to be a spirit of love and joy and peace, and patience, and kindness, and gentleness.
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Um, practicing the Sabbath, practicing setting aside time. For rest and worship.
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That renews your spirit. Going to church, spending time with other believers.
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Um, praying. Reading your Bible, like I said, doing devotions, going to Bible study.
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Worshipping, spending time in worship, putting on some worship music, and just really… contemplate and meditate on what… what it is.
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You're singing in those songs. Um…
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And this just… and all of that remind… is like a reminder of… I… I am… I am who God says I am.
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I am a person that loves God. And it restores who you are, and it reorients you.
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To… your creator, and being… a person that worships.
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Um, and it also… it creates emotional resilience, and it helps us to… Um, when we encounter.
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Different situations were coming from that place of love, being loved, loving God, loving others, instead of being.
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Depleted, and annoyed and irritated, and all of those things. And then, our body, so we want to renew our mind, we want to renew our spirit, and we want to remind our… renew our body.
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Um, our body is the temple of the Holy Spirit. We want to take care of it, we want to.
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Energize it, and are… physical rhythms, the way that we take care of our body affects everything else. It affects.
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It affects us spiritually, it affects us mentally, it affects us emotionally.
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And when we're tired… When we are not properly rested physically, and when we are not.
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Properly nourished. Then we don't operate at the highest level when we steward our body well, we're honoring God.
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Thus, the self-care as stewardship, 31-day devotional, I'm holding it up. If you're not watching the video.
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So, stewarding your resources, your body, your mind, your spirit is all part of, um, honoring God.
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And so, how do you renew your body? Well, you rest. Your body needs sleep. 7-9 hours a night.
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Of uninterrupted. Sleep, where your body is resting, your mind is being.
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Um, regenerated. Your body is being renewed and reinvigorated through sleep.
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So, gut sleep, it helps everything. It makes everything better when you're sleeping well.
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And if you have trouble with that, then… there are… Google it!
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Tell… tell the Googles what's keeping you from sleeping, and ask for help, and try some of those strategies.
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Sure that I've talked about it in the podcast as well.
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Um, hydrate your body, drink enough water. And I… like, what was it always? It's always been 8…
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8 glasses of water a day, which is 64 ounces of water.
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Um, and I would say that's, like, the bare minimum. I would say… set the goal for half of your body weight in ounces of water.
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Hydrate. It helps your mind, it helps your joints, it helps your skin, it helps everything.
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Um, nourish your body. Eating foods that nourish and energize your body and your brain.
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Whole foods that were once alive, that grow from the ground in some form or another, that God made.
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That don't have to have a label on them are the ideal foods to eat.
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If it doesn't have to have a label on it, then you know it's a whole food.
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Um, so eating food that nourishes your body, drinking water, resting.
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Moving your body. The more you move, the more you move.
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The more you move, the more you can move, and the more you want to move.
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And… and it can be simple movements. It doesn't have to be going to a gym for 3 hours. It can be.
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Going for a walk around your neighborhood. It can be stretching, it can be doing squats while you're waiting for your coffee to brew.
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And you want to do exercise that feels good. It's not for punishment.
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It's to steward your body well, to bring that. Renewal to create rhythms in your life that energize you and don't deplete you.
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Um, stillness, like, take some times out during your day. I literally just did this.
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I… it's beautiful outside, it was a little chilly in the house, and I just went out and I sat in the sun for a little bit, and just… Let the sun warm me.
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I didn't have my phone or anything, and I just sat in the sun with my eyes closed, and.
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Allowed some refreshment, some renewing. And I actually… I was feeling really tired, and maybe I dozed off a little bit, I don't know, but…
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I definitely am feeling a little bit… Refreshed and renewed.
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So, when you are taking care of your body, when you determine to take care of your body, you're telling yourself.
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I'm more… I'm worth taking care of. And you are worth taking care of.
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You deserve, your body deserves to be taken care of. God made your body. It's the only body that He's ever gonna give you.
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So we need to take care of it if we want to.
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Live as long as we can. And live an active life for as long as we can. We need to take care of this body of ours.
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And when we are taking good care of our body, our emotions are more stabilized, our mind is more clear.
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And it's that… it's renewal. Renewing your mind, your spirit, and your body.
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And it's not… none of this is about adding more. Things to your checklist to check off. It is about creating rhythms.
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Deciding what matters. And how you can best take care of your mind, your spirit, and your body.
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And how can you weave those things into your day? It's not adding.
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More things to your plate. It is the plate. This is how we take care of ourselves, right? This is how we… We go through life and show up well for ourselves, for God, for other people.
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And… it's not, like I said, it's not about… adding more to your plate, it's just where does taking care of myself fit into my day?
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Where does taking care of my mind, my spirit, and my body fit into my day?
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And just… and you can start small, one rhythm at a time.
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Squats during… squats while you're waiting for your coffee to brew. That's one rhythm that you could work on doing.
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Um, or drinking water first thing in the morning. Or practicing sleep, setting up a good nighttime routine so that you go to bed early enough, so that you can get that 7-9 hours of sleep a night.
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Whatever it is, whatever you want to focus on. Pick one thing, and where is it going to fit into your day?
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And how can I… how can I frame it in a way that… that…
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Reinforces that it's something that I want to do. And some of the obstacles that.
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Get in the way, maybe. Thinking you don't have time to do it.
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While doing any of these things. Is helping to make the most of your time and bring more clarity so that you can use your time better.
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So that the time that you have to get things done.
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You show up for better, you're more energized, you're more focused, you have more clarity.
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Um, another thing that can get in the way is, oh, I forgot. I keep forgetting.
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Set reminders for yourself, set reminders on your phone, put a post-it note, put a note on your bathroom mirror. If you're gonna do squats in the morning, put a note on your coffee maker.
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Set your water bottle out. Um, set an alarm on your clock, on your phone, to tell you it's time to start winding down for bed.
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So… being intentional.
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Requires being intentional, so you want to… you want to set yourself up for success and be intentional about overcoming the obstacles.
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That can get in the way. So, think about what… what part of you needs.
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Um, needs renewal first. Like, which part of you feels. Tired, and is most in need of being renewed, and then focus on that area. What's one small rhythm that you can practice.
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To start renewing your mind, or your spirit, or your body.
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And where and how can you create space each day to just pause?
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Just allow yourself to pause, take some deep breaths. Talk to God for a minute.
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And then… practice that. Practice just that pause in the middle of the day, and see.
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See how that helps over time. And how it… Again, re-energizes you and restores and renews.
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Okay, so… renewal happens through rhythms. We're continually renewing.
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When we get into the rhythm. The rhythm of reading the Bible, the rhythm to moving our body, the rhythm.
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To drinking water, the rhythm. To, um…
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To doing thought downloads in the morning, setting our morning time so that we're renewing our mind.
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Those rhythms… will help create… renewal. And the goal isn't to do more, it's to be in alignment.
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So that you show up as the person that you want to be.
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That you are being in a… being aligned with who God created you to be, and being more and more living into that identity.
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So, you can go to the show notes. I will have a link to download a worksheet from today's podcast that will kind of help you.
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To do this work. If you want help on a personal level.
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Schedule a right fit call. The link is in the show notes.
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Schedule a call, and we can talk about how coaching can help you.
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To do this work on the daily. To create these rhythms that will lead to renewal and restoration.
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And help you end the year on a high note, so that you start 2026 on that high note.
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I would love to, um… meet with you to talk about how coaching can help you with that.
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Thank you so much for being here today, for spending this time with me.
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And remember that life coaching is life-changing, one renewed thought at a time.
