Even the smallest seeds carry promise
Welcome to the inaugural edition of Let’s Regulate.
In this edition, we’re exploring how small, intentional choices lay sacred ground for your healing and well-being. From walking in Spirit and Truth to finding refuge and rest in God’s presence, each reflection invites you to face life’s realities with courage, surrender, and trust. Every step you take to care for your mind, body, and spirit is part of the beautiful work God is doing in you—inside and out. Step in, breathe deep, and let His presence guide you forward.
There’s something sacred about saying yes to God—even when the road ahead is unmarked, even when we feel unsure. Scripture reminds us, “The Lord rewards every man for his righteousness and his faithfulness” (1 Samuel 26:23, ESV). Your yes—however small, however trembling—becomes the doorway to transformation.
This is the beginning of a journey we’ll walk together. In each edition we’ll explore the deep connection between mind, body, and spirit—not as separate pieces, but as a whole that God tenderly cares for. You’ll find reflections rooted in Scripture, practical tools and curated content for everyday life, and gentle invitations to draw closer to His heart. I’ll be sharing resources, readings, and music that have been shaping my own healing and carrying me along my journey with Christ. Each one is prayerfully chosen, curated with care, and offered to you like letters from a friend—a few of my favorite things to encourage you along the way as we continue growing and healing together in Him.
Think of this newsletter as a pathway. Not a sprint. Not a checklist. But a rhythm of presence—helping us pause, breathe, and remember that God is intentional in every part of our becoming.
You are not walking alone here. Heaven is cheering you on. And so am I.
“I am blessed because I do not follow the advice of the wicked, or stand around with sinners, or join in with mockers. Instead, I find joy in obeying the Lord’s teachings, and I meditate on His word day and night. I am like a tree planted along the riverbank, bearing fruit each season without fail. My leaves never wither, and I prosper in all I do.”
—Psalms 1: 1-3,
Let’s Regulate | Our Spirit
Lift Up the Gates: Walking in Spirit and Truth
What does it really mean to walk in Spirit and Truth? To face the hard realities of life while opening wide the gates of your heart for the King of Glory?
In this personal reflection, discover how surrender, acknowledgment, and Spirit-led guidance create a rhythm that transforms fear into freedom and broken patterns into purpose. Psalm 24 comes alive as you explore what clean hands, a pure heart, and lifted gates look like in everyday life.
Step into a journey of truth, trust, and Spirit-filled freedom—and say yes to the life God has always intended for you.
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Worship as Our Stronghold: Standing Firm in God’s Presence
Some battles we see coming. Others slip quietly into our day disguised as small frustrations—missed deadlines, or misunderstandings that tests our patience, or the interruption that breaks our flow. On their own, they seem harmless. But left unchecked, they can erode our peace, shift our focus, and leave us vulnerable to the enemy’s schemes.
What if, instead of reacting, we responded with worship? Not as an escape, but as a weapon. Throughout Scripture, praise has brought walls down, broken chains, and opened prison doors. Worship is not the soundtrack to the battle—it’s the strategy. And it’s the place where God meets us, steadies us, and fights for us.
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Finding Refuge, Embracing Peace
When seasons of waiting stretch on and the noise inside our minds refuses to settle, it can be hard to imagine a place of true peace. Yet the Scriptures hold a promise that speaks deeply into our restless hearts—a promise of refuge, rest, and unwavering hope. Choosing refuge in God is more than a decision; it’s a way of life marked by trust and calm. Those who find shelter in Him live securely, their peace a steady current beneath life’s storms.
Isaiah 32 invites us to pause and ask: Where do I seek shelter? What anchors me in storms? To rest in God’s faithfulness is to embrace a hope that steadies the soul and holds us safe—our true home in His hands.
Let’s Regulate | Our Minds
The Gift of True Rest
We often treat rest as an afterthought — something we squeeze in once we’ve reached exhaustion. But in Scripture, rest is not a luxury; it’s a way of life. It’s a mental and spiritual posture that says, “God, I trust You enough to stop striving.” True rest quiets our thoughts, stills our fears, and anchors us in His faithfulness. This is not simply about slowing down—it’s about living in step with the One who holds all things together.
True rest is not about escaping reality; it’s about meeting God in the middle of it. It’s allowing His peace to quiet our thoughts, His presence to calm our fears, and His promises to steady us. In a restless, overconnected world, this kind of rest feels countercultural —yet it’s exactly what our souls were made for. And the beauty is, it’s available to you right now.
Truths to Hold Onto
There’s nothing we’ve gone through that Jesus hasn’t walked before us. Every wound, every disappointment, every season of waiting—He knows it intimately. The consequences of sin were never His intention for creation, yet in His grace, God has woven a plan for restoration. No matter where you are on your healing journey, you can hold onto these truths: they remind us who we are in Christ and what He has promised.
These promises aren’t just words—they are light breaking into the shadows of our minds, renewing how we see ourselves, our past, and the future He’s calling us toward.
Let’s Regulate | Our Body
For Glory’s Sake
When we face pain or limitation, it’s natural to ask “Why me?” In John 9, Jesus offers a radical response: suffering is not a sign of punishment but a stage for God’s power to be revealed. This truth reshapes how we see our bodies and the challenges they carry—no pain is wasted in God’s hands. Through Scripture and tender invitation, we are called to rest in the quiet assurance that God is weaving every trial into a story of hope and healing. Even when healing feels distant or invisible, His presence remains steady and purposeful, guiding us toward a future where His glory will be fully made known.
Your Next—Small Step
Over the past few months, I’ve discovered a few simple, intentional shifts that have been game changers in my own health journey. They’re not flashy or complicated—but they’ve reminded me how powerfully the mind and body can change when we care for them with steady, consistent choices.
Much like in our spiritual walk, transformation often begins quietly. You may not notice the progress right away, but over time, the daily disciplines build strength, resilience, and renewal. It’s not about doing everything at once—it’s about choosing what’s helpful, sustainable, and life-giving for your current season.
My hope is that these tips and “try it this week” practices will not only help you care for your body, but will also encourage you to see every small, intentional step as part of the beautiful work God is doing in you—inside and out.
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Morning Movement with the Lord
Take a walk—before the rush, before the screen—ideally in the morning light. Sunlight resets your body rhythm, boosts vitamin D, and lifts your mood. Let each step be a space for prayer, worship, and listening to God’s whispers. For added challenge, try a weighted vest to build strength, endurance, and resilience. Just as your body grows stronger over time, so does your faith—slow, steady, intentional.
Try it this week: If walking first thing in the morning isn’t possible, carve out another moment in your day to move—whether it’s a lunchtime stroll, stretching between tasks, or pausing to breathe deeply before diving back into your work. Pair it with a song from Becoming and let the rhythm remind you even the simplest movements can awaken joy.
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Wake, Sip, Reset
Start your morning with 8–16 oz of water to flush toxins, wake up your organs, and support healthy digestion. Consider adding a small glass of apple cider vinegar—about 1–2 teaspoons in 8 oz of water—either first thing in the morning or before your largest meal. ACV helps regulate blood sugar, which can reduce cravings for sweets over time. Personal tip: if you’re not a fan of the taste, try it mixed with tea or a splash of lemon!
Try it this week: Begin your day with one glass of water and a small ACV drink in the morning or before your largest meal. Notice how these simple habits support energy, focus, and a renewed sense of purpose in caring for your body—small actions that help you feel grounded and intentional every day.
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Strength & Stability
Include resistance training 2–3 times per week—weights, bands, or bodyweight—to build muscle, protect joints, and maintain bone density. Stretch regularly to release tension, improve flexibility and mobility, and prevent injury, and when possible make a point to stand, walk, or move every 30–60 minutes throughout the day. Your body wasn’t built to sit still, and intentional movement mirrors resilience, perseverance, and faith in daily life.
Try it this week: Add one resistance exercise or stretch to your routine—whether a set of bodyweight squats, a band exercise, or 5 minutes of foam rolling. Pay attention to how your body responds, notice the small improvements, and celebrate each step forward as a reminder of strength and intentional care.