PEACE of
MIND in TEN MINUTES for Christians
“Rejoice in the Lord always….Do
not worry about anything, but pray making your requests known to God, and the
peace of God will guard your heart.”
From Philippians 4:4-7.
1.
RETREAT – Find a quiet spot where you can be alone, without having to interact
with others.
2.
RELAX—Studies
demonstrate that when you relax your body, you will achieve a greater degree of
calm.
·
Breathe
Deeply with Imagination: Close your eyes. Take 4 deep breathes. Begin with a slow and long exhale, pretending
that you are exhaling all your inner stress.
Inhale slowly, imaging that you are inhaling the refreshing peace of
Christ, which is cleansing you of stress. [Job 33:4 The spirit of God has made me, and
the breath of the Lord has given me life.]
·
Progressive
muscle relaxation. Tighten all muscles, one set at a time, for
30 seconds, beginning with toes, feet, calves, knees, thighs, stomach, back
arms, hands, neck, and head), then release.
Wait 10 seconds then go to next step, until you have completed all
muscle groups of your body. (If very stressed out, repeat)
3. REFLECT. Psalm 63:5 (The
Message) “If I’m sleepless at midnight, I spend the hours in … reflection. Because you’ve always
stood up for me, I’m free…..” Ask Jesus to give you his inner peace by
helping you identify current stressors in your life, today. Check as many as appropriate for today:
_____work
stress ______family stress ______financial stress _____relational stress
_____health
stress _____grief ______anxiety &/or depression
_____loneliness ______stress about your life
direction ______guilt due to
your own unconfessed sin
______Others:___________________________________________________________
·
Now ask
Jesus to direct you to select ONE area that you choose to ask for Jesus’ help. Write
out a sentence describing the situation._________________________________________________________________
- REVEAL. “Everything’s
falling apart on me, GOD; I
will not forget what you revealed to me. Put me together again… (Psalm 119:6 The
Message). Ask
Jesus to show you the pertinent causes of the stress:
- Other people or forces beyond your
control:____________________________________________________________
·
Identify your own mistakes, sin, errors, which has
caused and/or contributed to the stress:_____________________
______________________________________________________________________________________________
5.
REPENT,
which in this case means to turn your
focus away from your problem and yourself, and to turn your focus upon Jesus
who is ready to help when asked. (Luke
11:9-13).
·
Confess your sin (bad attitude, bitterness, toxic
anxiety, hateful anger, words exchanged, actions), and know that immediately
when you do, you have been automatically forgiven. [1John 1:9 If we confess our sins, He is faithful and
just to forgive us our sins and to cleanse us from all unrighteousness]
·
We are commanded to “Cast all our burdens upon Him, because He cares for you.”(1 Peter 5:7). So, obey. Speak to Jesus in
your own words, or pray this: Lord, I give
you this burden to carry for me. I lift
them off my back, and place them on your cross, which you are carrying on your
back. Just as you transformed the cross to make peace between God &
humanity, so take my burdens that I might have peace with you.” (I John 4:11,
13-16)
6. REJOICE “You
will cry for help and the Lord will say, “Here I am.” (Isaiah 5:9) & the
peace of Christ will be with you”(Philippians 4:9) Thank
Jesus, over and over again (Phil. 4:8-9),
that he has taken your burdens for today (FACT) and that you have given to him
by FAITH and the FEELINGS will follow.
7. RENEW
& REFRESH—Review &
reaffirm God’s promises, from above, working them into your heart. (Psalm 119:11)
Feed
back on the helpfulness, or lack thereof, of this prayer guide would be appreciated,
so that this tool might be improved.
By
the Rev. John Donnelly, Christ Church Quaker Farms, Oxford, CT
