Daily Self Care Ideas

A few weeks ago on Spiramentum Ministries I shared about the Importance of Self Care, and this week I’d like to provide some “Daily Self Care Ideas” that you may find beneficial.

These can assist you to identify which types of self care resonate most with you and encourage you to make them a regular part of your life.

Remembering that self care isn’t selfish, it is something that we each need to prioritise in our lives so that we can look after our mental, emotional and physical health.

It is also vital for our longevity and effectiveness as we go about out day-to-day lives.

1. Make sure to spend at least 5 minutes every day in prayer or some type of meditation that takes the focus off of yourself.
2. Allow some time to do some simple stretching of your body when you wake up in the morning.
3. Make your bed in the morning.
4. Endeavour to move your body for at least 30 minutes every day. Take a walk, dance, run, do whatever works for you.
5. Try to get at least 8 hours of sleep. (Check out this post about ‘The Benefits of a Good Night’s Sleep‘)

6. Talk to someone you care about, this helps to limit the effects of loneliness not only for you, but also for them 🙂
7. Write a list of at least 3 things you’re grateful for every night. (Check out this post about ‘The Importance of Thankfulness’)
8. Take some time to pamper yourself –
i.e. Moisturise your skin or have a massage.
9. Make sure you eat something green in almost every meal of the day.
10. Read 10 pages of an uplifting and inspirational book.

11. Keep your fluids up during the day. (Helpful tip: Refill a water bottle at least every couple of hours)
12. Consistently enforce your boundaries during your social interactions.
13. Plan your schedule for the next day, including meal preparation.
14. Allow time and space to listen to an album of your favorite music instead of screen time.
15. Reflect on your day and jot down in a journal any thoughts and feelings you might be having.

Hopefully, you’ll find the above suggestions beneficial as you start to prioritise self care and make these activities a regular part of your everyday life.

Next week we’ll be looking at ‘Weekly Self Care Ideas’, so check back on this site later.

In the meantime you may like to check out Spiramentum Ministries for other ways in which we may be able to assist in creating breathing space in your everyday, busy lives.

Blessings ’til next time 🙂

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The Importance of Self Care

I recently posted on my Spiramentum Ministries site, a post that will be just as relevant to those of you that have been following “The Life and Times of Perry…” over the past few years or so, or have been interested in my health journey.

I have made some minor adjustments but the premise remains, that our self care is important!

As many of us return from our holidays after the Christmas and New Year break, I want to remind us each that as we step into another new year, that self care is vitally important!

Not just for our physical health, but also our spiritual health as well, amongst other things.

You see, it is often so easy to get caught up in the needs and demands of others, and neglect our own well-being in the process.

The thing is, we can all find ourselves yearning for some simple self care ideas and time to rest and relax in amongst the demands of life, and we shouldn’t leave it until we get a sense of feeling overloaded by the pressures that crowd in on us.

Self care is any activity that we do deliberately in order to take care of our mental, emotional and physical health.

Therefore, self care is vital for our longevity and effectiveness and certain activities are crucial for us as they assist in the:

Nurturing of our souls: Life in general can be emotionally and spiritually demanding. We need to create space to replenish our souls and allow God to pour into us and renew our strength by having a self care plan.

Setting of healthy boundaries: Self care (respite) days empower us to set healthy boundaries. It assists us in striking a balance between life, ministry, family, and personal well-being. Having a daily self care checklist also prevents burnout and nurtures healthier relationships.

Building of resilience: Practicing physical and emotional self care equips us to navigate life’s many challenges, building resilience, and having better support structures for ourselves and others.

Modeling of healthy living: Whether we like it or not we are all role models. Therefore, prioritizing self care sends a powerful message to others, reminding them that they also need to take time out from the hustle and bustle of life. We also emphasize the importance of valuing and nurturing our own well-being.

Remember, self care is not selfish.

There are various types of self-care that we should be aware of and prioritize in our lives.

It would be beneficial to schedule each of these into your diary / calendar so that you don’t neglect them.

Here are a few essential ones:

1. Spiritual Self Care: Do activities that nurture your relationship with God, such as prayer, meditation, Bible study, and worship. If possible, attend spiritual retreats.

2. Emotional Self Care: Take time to process your emotions. Look for support from trusted friends, coaches or mentors. Practice self-compassion, and do things that bring true joy.

3. Physical Self Care: Care for your bodies through regular exercise, proper nutrition, and adequate sleep. Participate in activities that promote physical health and relaxation, such as walks in nature.

4. Mental Self Care: Prioritize mental well-being by engaging in activities that stimulate our minds, such as reading. Learn new skills, find a hobby, and practice mindfulness. Self care is important for your mental health.

5. Relational Self Care: Nurture healthy relationships by setting boundaries. Seek quality time with loved ones. Invest in friendships, and foster community connections.

6. Professional Self Care: Take steps to prevent burnout by setting healthy work boundaries. Look for professional development opportunities. Engage in activities that promote growth and skill enhancement.

7. Restorative Self Care: Carve out time for rest, relaxation, and rejuvenation, whether through hobbies, or leisure activities. Simply allow yourself to make time for self care and rest without guilt.

Self care is personal and unique to each and every one one of us and it’s essential to identify which types of self care resonate most with you and make them a regular part of your life.

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At Spiramentum Ministries we recognise that we can all get so busy doing a myriad of stuff in our lives.

Some of which is exhilarating and uplifting. While there are also times when it seems as if that same stuff is draining the very life out of us.

We’ve become increasingly aware that every week, month and year we each need to take time out of our busy schedules to rest, relax, refocus, and rejuvenate our bodies, minds and souls.

Therefore, we aim to assist people to focus on creating time and space in their lives to breathe.

If this sounds like something you’d be interested in, like or follow us at Spiramentum Ministries or get in touch with us through Facebook, LinkedIn, or via email: perry.pacpe@gmail.com or braypa@hotmail.com

Blessings ’til next time 🙂

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Masterpieces in Process

According to Ephesians 2:10, “We are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things he planned for us long ago.” (New Living Translation) 

God is no amateur potter, but an artisan who has already begun to shape us into a masterpiece. For He sees potential in us that we cannot grasp.

He moulds us, shapes us and occasionally chips away at us to reveal something beautiful. We are a work in progress, a masterpiece in process.

Late last year I posted about the need for “A Daily Refresh“* and the fact that “when we create spiritual habits and disciplines in our daily lives, they can assist us in connecting with and drawing closer to God, and going deeper in our spiritual journey with Him.” 

Every now and again since then, I’ve been saving aspects of devotions that either appeal to me because they generate questions and/or concerns. Or when it generates a desire to explore the scripture or what is being said further so that I can gain a better understanding of it.

At other times it can simply be because I’ve been encouraged and want to praise God for what He is doing in and through my own life, or the lives of others that I connect with in person and/or online.

What follows encourages me in the coaching that I’m doing within The Salvation Army at present as well as what I’m doing with the development of Spiramentum Ministries.

You see, there’s a verse in Proverbs that’s often quaintly quoted when referring to a close friendship or a marriage. “As iron sharpens iron, so one person sharpens another.” Proverbs 27:17 (New International Version)

I’m sure we all want to encourage each other, cheer each other on, and sharpen each other emotionally, physically, and spiritually.

But when you truly think about the implications of such a description, this verse is anything but quaint.

Iron is sharpened through heat and friction, through cutting and slicing. As it is beaten, it is reshaped into something beautiful and purposeful and even better than before. 

You see, sharpening is purposeful, but it can also be painful. It’s intentional friction that often results in a purer, stronger, sharper character.

We aren’t sharpened by thoughtless, careless, or unintentional relationships, but we are sharpened by those who lovingly help chip away the excess junk—who can recognize and visualize the masterpiece God wants us to become.

We are sharpened by the Holy Spirit, the part of God who’s considered the third “person” of the Trinity, the One who does the refining work. The Holy Spirit is like a personal and professional metal-worker who is skilled and deliberate, focused and detailed, trustworthy and true.

And the Holy Spirit works in and through other people in our lives – as we can be sharpened by mentors, coaches, pastors, spouses, teachers, counsellors, and friends. For God does not want us to live this life alone he provides others around us to help refine who we are, to develop us and guide us on our path. 

As iron sharpens iron, so one person sharpens another.

The thing is, we need to surrender to the work that God is doing within us and put into practice certain disciplines that will help develop and maintain us along the way.

For when we surrender to God’s refining work inside of us, we can help others also see the work of art in themselves.

It is not enough to surrender one area of our lives to Him. We need to surrender every crevice, every area, every part of who we are to Him so that He can complete the good work in us.

This was probably the motivation for Judson W. Van De Venter who in 1896 penned the Christian hymn “I Surrender All” that expresses the desire to surrender our whole self to Jesus.

The lyrics are “All to Jesus I surrender, All to Him I freely give; I will ever love and trust Him, In His presence daily live. I surrender all, I surrender all. All to Thee, my blessèd Saviour, I surrender all“.

The hymn is based on the idea of total surrender to Christ, the complete submission of ourselves to Him. The submission of our hearts, our bodies, our lives, and our will to Him, without withholding anything back.

Recognising that we are masterpieces in process, He is chipping away those things that my hinder our relationships with Him and others. We are being refined, shaped, sharpened and made strong in Him. 

So how can we surrender to God? 

In Matthew 16:24-25, Jesus gives us very clear instructions on how to surrender to his loving authority: “Jesus said to His followers, ‘If anyone wants to be My follower, he must forget about himself. He must take up his cross and follow Me. If anyone wants to keep his life safe, he will lose it. If anyone gives up his life because of Me, he will save it.’”

(New Life Version)

In this passage, there are four challenging but necessary steps to take ‘if we want to lead a surrendered life‘ following Christ as our Lord and Saviour:

• Be open to surrender
• Deny yourself
• Take up his cross
• Follow him

So today, as you listen to the below video of “All to Jesus” performed by the International Staff Band of The Salvation Army I pray that you will allow God to sharpen you by being open to Him working in and through your life.

Ask Him to reveal the parts of your life that need to be refined, and then surrender to the work He wants to do inside you.

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* Daily Refresh can help us each to visualize our consistency in seeking God, assisting us to cultivate a rhythm of reflection, and start a conversation with God. It is not intended to replace your existing bible reading plan / study or prayer guides etc. it has been designed to compliment it.

I encourage you to cultivate a habit (if you haven’t already) of daily reading and reflecting on the Word of God and listening. If you’d like to explore how a daily refresh can assist you in connecting with and drawing closer to God then check it out here.

I’d also encourage you to share what you’ve read with an accountability partner, mentor, spiritual guide or coach, so that they can support, guide, and encourage you on your faith and life journey.

Blessings ’til next time 🙂

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Learn to Relax

Last year I was involved in the University of Michigan’s Scleroderma Fatigue Study exploring the benefits of their online self-management program called RENEW.

The 12-week programme has been specifically designed to assist people learn behaviors and techniques to help manage their symptoms (including pain, fatigue and mood), better manage their energy levels and improve their overall wellbeing (including mental health).

The programme involves working through a number of modules and setting health goals throughout the programme with a peer mentor / health coach who is someone who also has scleroderma.

One of the areas that I found quite helpful was the ‘Learn to Relax’ module as I’ve constantly struggled in all aspects of my life in this area.

You see, maybe that is because I’ve always been an active person, who was often credited as an overachiever, a doer who has high capacity, a person who strives and thrives on adrenalin. When faced with any kind of stressors I’d tend to stand and fight, working through situations until I was comfortable enough to take time out and get away for a little while.

The thing is though even when I was resting, relaxing and taking my sabbath there’d always be something that I’d end up doing – just because I could!

But with Scleroderma one soon finds out that we need to physically and mentally relax, truly rest! As our energy levels are not able to recuperate like they used to. And restful activities such as lying on the couch or watching TV may not trigger the relaxation response that we need.

Therefore, one of the most effective tools for managing pain, fatigue, and other symptoms of a rare disorder and/or disease is to learn how to stop or at least calm our natural response.

If you can calm yourself, you can also calm your nervous system, reduce your stress, and give yourself a chance to find other ways to cope with your pain, fatigue, stress, and many other symptoms.

Relaxation is helpful for pain because:

Tense muscles make the pain worse. Your body naturally protects itself by tensing muscles around an area that hurts or that it needs to protect.

When your muscles are tense for too long, your pain may increase. Relaxation helps decrease this muscle tension that occurs when feeling pain.

Relaxation is also a way to counter the well-known negative effects stress has on pain and other physical problems, as it counteracts the “fight-or-flight” response.

Relaxation also has a beneficial effect on the areas of the brain that are involved in sensing and reducing pain.

Relaxation can also be helpful for other symptoms because:

Relaxation helps decrease physical and mental tension that can make depression and anxiety worse – It is common to feel tense when you feel depressed or anxious.

Relaxation can help you sleep better.

Relaxation is a good way to take a break or “time-out” from stressful situations or emotions. It is a helpful activity you can do to take care of yourself.

People are usually better at planning and problem solving when they feel relaxed compared to when they feel stressed.

A good relaxation exercise is one that you enjoy doing and will do on a regular basis. These can include; deep breathing, autogenic relaxation, guided imagery body scans, progressive muscle relaxation, massage, and mindfulness meditation.

Part of the motivation for me to create Spiramentum Ministries is to help people create breathing space in their everyday, busy lives and ministries. For we all need time and space in our lives to breathe.

So, if you’d like an example of one of the above kinds of relaxation exercises drop me a line via email or leave a comment below.

As you practice the above techniques, they will become more natural and help you reach a calming state of relaxation.

Other posts that may be of interest:

• More than just feeling tired
• The Benefits of a Good Nights Sleep.
• Fatigue – More than just feeling tired.
• The Importance of Eating Right.
• 6 Types of Fatigue and How They Affect Us Differently.

Blessings ’til next time 🙂

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How are you positioned to be used by God?

Up until recently news about the 2023 Asbury Revival, which started in the Hughes Auditorium following a chapel service in early February, was spreading on social media through TikTok and Instagram like wild fire.

It had became a bit of a global phenomenon with major news outlets like the Washington Post reporting on it. It was being lauded by many. But it also copped a fair bit of criticism from around the world, and even from Christian commentators and communities.

But as Carey Nieuwhof asks in a post entitled “5 Thoughts on the Asbury Revival for Pastors” that featured on his blog while the 2023 Asbury Revival was still going – ‘What are most church leaders to do about it?’

The 5 points that Carey shares I think are well worth posting here before I ask an equally pertinent question of my own (or at least I think so), as I feel we should all be asking it of ourselves each and every day.

Be More Curious and Open Than You Are Closed or Critical

We live in a highly cynical age, but if God is indeed moving, this is no time to be cynical. As temporary confusion and uncertainty may be an indicator that God is present and moving.

Don’t Worry About Taking a Position

As Timothy Tennent says;

“It is always better to stand in awe of something than to talk about something.” 

Watch. Wait. Pray. Expect. And see. And be hopeful 🙂

Resist the Temptation to Imitate What’s Going On

Seeing God move is more about positioning than it is about anything else. You can position yourself for what God might want to do, but you can’t force it. You can open yourself, but you don’t know the outcome until it happens.

Don’t Feel Generationally Threatened

Just because something amazing is happening and you’re not a part of it doesn’t mean God isn’t in it. The Holy Spirit is free to move however the Spirit wants.

So… Maybe Watch and Give Thanks? 

When it comes to seeing what God is doing in the next generation, perhaps the best perspective to take as a leader is to have an open heart and an open mind. That posture would benefit the church in many situations, including this one.

To get a broader understanding of what he’s saying read the article for yourself 🙂 

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All of this has got me thinking – ‘How are you (and I) positioned to be used by God?’

Are we doing all that we can to put ourselves in a position to be used by Him? Are we willing and waiting to be used by Him? Are we expecting to be used by Him?

Or are we doing the bare minimum to just get by in this Christian walk?  

According to Rick Warren in a post on pastors.com there are five Biblical requirements for being used by God.

1. Keep your life clean.

The first step to being used by God is always personal examination. When you find someone whom God is using in a great way, they’ve dealt with the personal sin in their lives by confessing it to God. God uses small vessels, plain vessels, and even broken vessels. But he will not use a dirty vessel. Matthew 23:26 says, “Blind Pharisee! First clean the inside of the cup and dish, and then the outside also will be clean” (New International Version).

2. Keep your eyes open.

One of the most misunderstood words in leadership circles is the word vision. We think of vision as predicting the future, but none of us can know the future the way God does. Vision is seeing God at work in your present situation and moving with him. 

It’s about getting in on what God is doing in the world and being a part of it where he has placed you. If your vision isn’t in alignment with what God is doing, you are off-course. As David said, “Keep your eyes open for God, watch for his works; be alert for signs of his presence” Psalm 105:4 (The Message).

3. Keep your heart grateful.

God uses grateful people. Thankfulness is also one of the keys to longevity in ministry. Thankful people endure longer because they focus on God’s provision more than their problems. Doctors refer to gratitude as the healthiest of all emotions because of its physical and psychological benefits.

If you don’t stay grateful, you’ll become cynical. Paul said, “Never be lacking in zeal, but keep your spiritual fervor, serving the Lord” Romans 12:11 (New International Version).

We need to constantly remind ourselves what a privilege it is to serve Jesus. Never take for granted the things that God does in, through, and around us entirely because of his grace.

4. Keep your purpose firm.

You were planned for God’s pleasure, formed for God’s family, created to become like Christ, shaped for service, and made for a mission. These are the purposes for which God made you!

One of [Rick Warren’s] life verses is Acts 13:36: “David served God’s purpose in his own generation” (Common English Bible). [He] wants to serve God’s purpose for [his] life, and [he] knows you do too.

5. Keep your mind on Jesus.

Meditate on this verse, “Keep your eyes on Jesus, who both began and finished this race we’re in. Study how he did it. Because he never lost sight of where he was headed – he could put up with anything along the way: cross, shame, whatever. And now he’s there, in the place of honor, right alongside God” Hebrews 12:2 (The Message).

God’s purpose for your life is far greater than your problems. Don’t give up when it gets tough. Go to Jesus. Keep your mind on Him!

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How about we each reflect on the above five Biblical requirements and give ourselves a grade for each of the areas. Then thank God for our strengths and identify how we might be able to strengthen our weaknesses.

Also you may like to share this article with your key leaders, and follow it up with a discussion around where you see each other.

Another resource that you could use are aspects of Natural Character Development.

As “One of our greatest obstacles in knowing God is our own lack of self-knowledge… Our unwillingness to know ourselves as we truly are, can stunt our growth in Christ.” (Peter Scazzero – Emotionally Healthy Spirituality)

These are available through Spiramentum Ministries and can help you position yourself to be used by God – as they can help you assess; what you bring to a room (Inspiration), how you use your resources (Effectiveness), and how you connect with Him (Passion) among other things that are important to your Spiritual Growth and Christian journey.

Blessings ’til next time 🙂

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The Importance of a Discipleship Strategy

Over the past few months or so if you’ve been following my personal blog (The Life and Times of Perry…), or articles I’ve subsequently posted on Spiramentum Ministries, I’ve been focussing on the ‘Importance of Discipleship‘ and the need to develop our own ‘Spiritual Growth Pathway‘.

Part of the reason for this has been the growing reality that within the Western church we seem to have minimalised the importance of “true” discipleship and turned it into a programme. Spiritual Growth has been heavily focussed in one or two areas, rather than looking at it from a whole of life perspective. 

Tragically, over the past few decades we have seen Sunday attendance continue to decline, discipleship programmes and membership classes have not been getting the results that we were wanting, and the number of people ‘joining’ and serving in the church seems to have also declined.

Add to this reality that many of our congregations are becoming increasingly older and the level of Biblical literacy is sadly lacking, if we are to acknowledge the trends that have been widely circulating over the past few years or so. 

During the Coronavirus pandemic (which we are still limping through) this seems to have been exacerbated and some commentators are saying that the church is a shadow of what it was only a few short years ago. 

There is Good news! 🙂

Post Covid though (if we can really call it that) some things seem to be on the rise – a recent Barna research report (admittedly American based) but I’m sure we can correlate these numbers across the board in many other countries too, shows that almost 3/4’s of people surveyed would like to grow spiritually.

The best (and most surprising news) is that Gen Z and Millennials – people born between 1984 and 2015 – are more likely to believe in a supernatural component to life than their boomer parents and grandparents. With 59% of Gen Z saying that they are more open to spirituality now than before the pandemic. 

So what does this mean?

People are spiritually curious or more open to the supernatural, they just don’t think the church can help 😦

Therefore, as church leaders, pastors, ministers, officers etc. it is absolutely paramount that we develop a discipleship strategy that works in our local faith communities; so that people can learn who they are in Christ and grow in their understanding of the fullness of God.

We need to identify what God is doing in the here and now, and help people see Him at work in and through their lives and ours, and how He wants for all of us to grow into maturity in Christ.

As our “responsibility is to equip God’s people to do his work and build up the church, the body of Christ. This will continue until we all come to such unity in our faith and knowledge of God’s Son that we will be mature in the Lord, measuring up to the full and complete standard of Christ.

Then we will no longer be immature like children. We won’t be tossed and blown about by every wind of new teaching. We will not be influenced when people try to trick us with lies so clever they sound like the truth. Instead, we will speak the truth in love, growing in every way more and more like Christ, who is the head of his body, the church.” Ephesians 4:12-15 (New Living Translation)

The following points have been adapted slightly from an article written by Chuck Lawless on his blog entitled “A Discipleship Strategy that takes on the enemy“.

Chuck writes that he is convinced that a good discipleship strategy is offensive spiritual warfare. He then shares why and how you might want to strengthen your church’s strategy around discipleship:

You see, firstly believers cannot defeat the enemy unless they are wearing the full armor of God. That’s just basic Biblical Knowledge.

Ephesians 6:10-17 says; 

“To end my letter I tell you, be strong in the Lord and in his great power. Wear the full armor of God. Wear God’s armor so that you can fight against the devil’s clever tricks. Our fight is not against people on earth. We are fighting against the rulers and authorities and the powers of this world’s darkness. We are fighting against the spiritual powers of evil in the heavenly places. That is why you need to get God’s full armor. Then on the day of evil, you will be able to stand strong. And when you have finished the whole fight, you will still be standing.

So stand strong with the belt of truth tied around your waist, and on your chest wear the protection of right living. On your feet wear the Good News of peace to help you stand strong. And also use the shield of faith with which you can stop all the burning arrows that come from the Evil One. Accept God’s salvation as your helmet. And take the sword of the Spirit – that sword is the teaching of God.” (Easy-to-Read Version)

Therefore, wearing the armor is both positional and behavioral. For example, we wear the breastplate of righteousness because God gives us His righteousness. Out of that righteousness, though, we must decide to make righteous choices. Wearing the armor cannot be separated from how we live.

We need to know how to wear the full armor of God and this can only be done if people are taught. Despite what many churches seem to imply we don’t learn how to wear the armor of God by osmosis. Somebody must teach us how to wear it and live it out practically. 

For when we don’t teach believers how to wear God’s armor, they will lose spiritual conflicts. That’s inevitable, because unarmed warriors don’t win battles. 

The thing is, no believer is intended to fight these battles alone. If we reach new believers but then don’t immediately walk with them, we set them up for defeat. Any gap between their conversion and our teaching them is an open door for the enemy’s arrows. 

Disciplemakers must be wearing the full armor of God themselves. Believers who live in secret sin or operate by their own power aren’t good disciplers. Biblical discipleship means challenging others to imitate Christ by imitating you (refer to 1 Corinthians 11:1).

 

Discipleship must therefore begin one-on-one. Larger group studies are great – and needed – but they are not enough.

All new believers need a mentor,  guide, or spiritual partner who will walk beside them, teach them, challenge them, and pick them up if the enemy temporarily wins. 

Discipleship is teaching believers to wear the armor as they, too, evangelize others. Part of wearing the armor is speaking the gospel of peace to others. That means discipleship and evangelism can’t be separated. Each part of the Great Commission should continually feed the other.  

This kind of discipleship doesn’t happen by accident. That is, we must have a strategy to accomplish our goals. The enemy, who is a schemer, often wins because he operates with more strategy than our churches do. Congregations that function only from Sunday to Sunday don’t usually threaten the enemy.

Discipleship that takes on the enemy can begin in your church TODAY! Take this challenge: begin investing in one newer believer and one longer-term believer. Help each other wear the full armor of God and take on the enemy for God’s glory.

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If you’d like some assistance with helping you and your people to thrive in life, keeping you on track and focussed, and experience life in all its fullness – then maybe Spiramentum Ministries can help!

We would love to help create a spiritual growth pathway, or discipleship strategy with you – so that you can be all that God has called you to be.

Utilising Natural Character Development, we can assist people to clarify where they are at in their Christian journey, helping them in setting a better course for their life, and enabling them to experience life in all its fullness.

Blessings ’til next time 🙂

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