A Rested Heart [Habits of a Healthy Heart] — Pastor Jason Burns

As we enter this new series, “Habits of a Healthy Heart,” the focus is on cultivating internal transformation before chasing external change. So often, we set resolutions that target the outside—our weight, our finances, our achievements—while neglecting the deeper issues of the heart. Yet, as Proverbs reminds us, everything we do flows from the heart. If we want to experience true, lasting change, we must begin with the inside. Over the next few weeks, we’ll explore heart issues like rest, honor, gratitude, and worship—practices that can give us a head start into the new year, not by striving harder, but by aligning our lives with God’s wisdom.

Today, the focus is on rest, specifically the practice of Sabbath. Our culture glorifies busyness and productivity, promising that technology and hustle will give us more margin and fulfillment. But the reality is, the more margin we create, the more we fill it with activity, leaving us exhausted and burned out. Jesus offers a different way: “Come to me… and you’ll recover your life. I’ll show you how to take a real rest.” The invitation is to learn the unforced rhythms of grace, to live freely and lightly, not weighed down by endless striving.

God’s answer to our exhaustion is the Sabbath—a weekly, intentional pause from work. Sabbath is not just a suggestion; it’s a commandment, woven into the very fabric of creation. God Himself modeled it, not because He needed rest, but to show us the rhythm we were made for: six days of work, one day of rest. Sabbath is a declaration that we are not the ones holding the world together—God is. It’s a weekly reminder that our value is not in what we produce, but in who we are as God’s beloved.

Observing Sabbath is also a witness to the world. In a culture that idolizes busyness, choosing to rest is a countercultural act that points to a different way of living—a way marked by trust in God’s provision and delight in His gifts. Sabbath is not a burden, but a blessing—a gift from God to refresh our souls, restore our creativity, and remind us of what truly matters.

To embrace this gift, we must build rhythms of rest into our lives: divert daily (spend time with God each day), withdraw weekly (set aside a 24-hour Sabbath), and abandon annually (take time for extended rest and renewal). When we do, we discover that God can do more with our six surrendered days than we ever could with seven spent in our own strength.

Key Takeaways

• 1. Sabbath is a Commandment, Not a Suggestion God’s instruction to observe the Sabbath is not optional; it’s woven into the Ten Commandments, even before prohibitions against murder or adultery. This reveals how vital rest is to our spiritual and physical well-being. Ignoring Sabbath leads to consequences—exhaustion, burnout, and a diminished sense of God’s presence—while honoring it brings blessing and renewed trust in God’s provision. [14:36]
• 2. Rest is a Witness to the World Choosing to rest in a culture obsessed with productivity is a powerful testimony. It declares that our identity and security are not found in our work, but in God’s love and faithfulness. Sabbath living invites others to see a different way—a life marked by peace, margin, and trust in God’s sufficiency, not our own striving. [20:00]
• 3. Sabbath is a Blessing, Not a Burden God’s heart for Sabbath is not to weigh us down with more rules, but to give us a gift—a day for joy, delight, and restoration. When we treat Sabbath as a blessing, we open ourselves to God’s supernatural rest, creativity, and perspective. It’s a weekly reminder that we are loved for who we are, not what we do. [25:35]
• 4. Build Rhythms of Rest: Daily, Weekly, Annually True rest is not accidental; it’s intentional. Divert daily by giving God the best moments of your day. Withdraw weekly by setting aside a 24-hour Sabbath for rest and delight. Abandon annually by taking extended time away to reset and renew. These rhythms create space for God to refresh and realign our hearts. [28:23]

Youtube Chapters

• [00:00] - Welcome
• [00:09] - Series Introduction: Habits of a Healthy Heart
• [00:44] - The Importance of Guarding Your Heart
• [01:28] - A Word for the Lonely
• [02:31] - Technology and the Illusion of Margin
• [04:05] - The Myth of More Time
• [05:05] - Understanding Margin and Burnout
• [06:30] - Jesus’ Invitation to Real Rest
• [08:33] - God’s Plan: The Gift of Sabbath
• [11:17] - Sabbath in Creation and Exodus
• [14:36] - Sabbath as a Commandment
• [19:48] - Sabbath as a Witness
• [25:35] - Sabbath as a Blessing
• [28:23] - Practical Rhythms of Rest
• [30:46] - Embracing God’s Way of Rest
• [31:25] - Prayer and Invitation to Follow Jesus

Bible Reading

Proverbs 4:23 (ESV) — > Keep your heart with all vigilance, for from it flow the springs of life.

Exodus 20:8-11 (ESV) — > Remember the Sabbath day, to keep it holy. Six days you shall labor, and do all your work, but the seventh day is a Sabbath to the Lord your God. On it you shall not do any work, you, or your son, or your daughter, your male servant, or your female servant, or your livestock, or the sojourner who is within your gates. For in six days the Lord made heaven and earth, the sea, and all that is in them, and rested on the seventh day. Therefore the Lord blessed the Sabbath day and made it holy.

Mark 2:27 (ESV) — > And he said to them, “The Sabbath was made for man, not man for the Sabbath.”

Observation Questions

1. According to Exodus 20:8-11, what are the specific instructions God gives about the Sabbath? Who is included in the command to rest?
2. In Proverbs 4:23, what does Solomon say is the source of everything we do? How does this connect to the idea of internal transformation? [00:44]
3. In Mark 2:27, what does Jesus say about the purpose of the Sabbath? How does this challenge the way people sometimes view rules about rest? [26:37]
4. The sermon mentions that God Himself rested after creation, not because He needed to, but to model a rhythm for us. What does this suggest about God’s intentions for Sabbath? [11:46]

Interpretation Questions

1. Why do you think God made Sabbath rest a commandment, placing it alongside commands like not murdering or committing adultery? What does this say about how God views rest? [14:36]
2. The sermon says that Sabbath is a “witness” to the world. In what ways might observing Sabbath set believers apart in a culture that idolizes busyness? [20:00]
3. Jesus describes His way as “freely and lightly” and invites us to learn the “unforced rhythms of grace.” What do you think it means to live this way, and how is it different from the world’s approach to work and rest? [07:49]
4. The sermon compares Sabbath to tithing—giving God a portion and trusting Him to bless the rest. How does this principle challenge our usual thinking about time and productivity? [13:56]

Application Questions

1. The sermon says, “If you were God, wouldn’t you want something better for your children?” When you look at your current weekly schedule, do you see any patterns of overwork or busyness that might be out of sync with God’s design for rest? What is one thing you could change this week? [08:33]
2. Sabbath is described as a “gift” and a “blessing, not a burden.” How have you typically viewed the idea of Sabbath or taking a day of rest? Has it felt like a rule, a luxury, or something else? What would it look like to receive it as a gift? [25:35]
3. The sermon challenges us to “divert daily, withdraw weekly, and abandon annually.” Which of these rhythms is most difficult for you to practice, and why? What is one practical step you could take to start building this rhythm into your life? [28:23]
4. The message says, “Our value is not in what we produce, but in who we are as God’s beloved.” Are there areas in your life where you feel pressure to prove your worth through busyness or achievement? How can you remind yourself of your identity in Christ this week? [12:12]
5. Observing Sabbath is called a “countercultural act.” How might your decision to rest influence your family, friends, or coworkers? Is there someone in your life who needs to see a different way of living modeled? [20:00]
6. The sermon shares a personal story about the physical consequences of ignoring rest. Have you ever experienced burnout or health issues related to overwork? What warning signs do you need to pay attention to in your own life? [23:20]
7. The pastor said, “God can do more with our six surrendered days than we ever could with seven spent in our own strength.” What fears or doubts might keep you from trusting God with your time? How can you take a step of faith in this area? [14:09]