Now that you're in a quiet place , sit comfortably and relax , close your eyes and take a deep breath in for a count of seven . Hold the breath for a count of five , now exhale for a count of seven . Let's perform muscle relaxation by simply tensing each muscle group for three seconds and then releasing the muscle .
Remember , don't hold your breath for this portion of the meditation . Let's begin with the calf muscles . Lightly tense the calf muscles for a count of three and release . Moving upward to the hamstring , quads and glutes Lightly tense for three seconds and release . Moving to the chest and back areas , lightly tense for three seconds and release .
Finally , moving to the arms and shoulders , lightly tense these muscle groups for three seconds and release . Some research has shown that muscle relaxation sessions can help to lower anxiety and stress , lower blood pressure , reduce pain , aid in sleeping better and more . Now that you're centered , let's focus on the words of Colossians 3 , verse 2 .
Set your minds on things above , not on earthly things . This verse reminds us to concentrate on things in heaven , like peace and joy forever . It also reminds us to not be so fully invested in the things of this world , where everything is temporary and chaotic . Let this verse guide you as you let go of the worries and concerns of the world around you .
Picture your heart as a doorway to heaven . Imagine yourself entering into God's presence , leaving behind the chaos and noise of this world . Now focus on your breathing again , as you inhale and exhale slowly with each breath invite the peace of God to fill your mind and heart .
Let go of any negative thoughts or distractions that try to pull you away from heavenly things . Recite the complete thought of Matthew 6 , 19-22 to yourself . Don't store up treasures on earth . Moths and rust can destroy them and thieves can break in and steal them .
Instead , store up your treasures in heaven , where moths and rust cannot destroy them and thieves cannot break in and steal them . Your heart will always be where your treasure is . Allow these words to guide your thoughts and keep your focus on what is good and pleasing to God . Continue to breathe deeply and meditate on the beauty and majesty of heaven .
Let this time of stillness and reflection renew your spirit and strengthen your faith in the midst of an uncertain world . As you conclude your meditation , thank God for the gift of His presence and the peace that he gives that surpasses all understanding .
Carry this sense of heavenly focus with you throughout your day , knowing that God's love and grace are always with you . You .