The music of the world is captivating. We hear it’s sweet, seductive sound day and night, in the street, in the office, and in our homes. It taps out a relentless message of self-indulgence and the pursuit of power and success. Regardless of our personalities or skill sets, most of us choose to dance to this tune. It’s difficult not to. The human mind resonates with the rhythm of the world. The world simply maintains its beat and invites us to exercise our vainest impulses: spend money you don’t have; lie to get ahead; starve yourself to look twelve again. As long as we keep running to this warped beat, the world wins.

But when the world wins, we lose. As Christians we need to be in the world without being of the world. To do this we need to refocus. We need to concentrate on the voice of God and let Him help us navigate His repertoire of songs. At first His music may seem subtle, and His voice barely audible, but with each deep-knee bend of our souls we will hear Him louder and clearer. God’s message of love and forgiveness will inspire us to spend time with our families, praise the efforts of others, and feed our faith. Regardless of how we look in spandex, He will show us how to live with joy and integrity in this fallen world. All we have to do is tune in to God’s frequency.

But how can we tune into God’s frequency when the world never stops blaring its invitation to do the me-me-mamba? It’s not easy; not until you learn three new steps. Step one: STOP! Stop rushing and stop babbling. If you fill your days with endless activity and nonstop chatter you will never hear Him. Carve out time every day to just sit quietly. If you can’t find an extra ten minutes a day to seek out solitude then learn to recognize already existing opportunities in your day to rest your body and mind. Slip on your spiritual sneakers when you are sitting in traffic, waiting at the doctor’s office, or taking a shower. Slowing down will be a stretch for some of you but it will help you limber up for the next step in the aerobics routine.

Step two: LISTEN. Once you have quieted your spirit, “ . . . listen to his voice, and hold fast to him” (Deuteronomy 30:20). You will hear His voice but you must learn to recognize it. We tune in to sounds that are familiar so make sure God’s voice gets lots of play time in your day. This is best accomplished by reading the Bible. Read a passage of scripture and then proceed to step three.

Step three: MEDITATE. Take time to reflect on God’s Word. What is He saying to you today? God’s Word is a living, breathing entity. You can read a phrase in the Bible one day and think nothing of it. That same passage two months later may rock your world. But you must let His words sink in. The more you meditate on God and remain open to His message, the easier it is to hear His voice.

Once we’re plugged into God’s station we will need time to learn His “work out” routine. Perfecting our listening skills will not happen overnight, and neither will our ability to act in the way God asks of us. Many of us will find it difficult to follow His lead. “The spirit is willing, but the body is weak” (Mathew 26:41). We will repeatedly trip over our own agendas. Our hearts will bow to the Lord while our fingers turn up the volume on our selfish desires. It takes spiritual commitment to win this battle. And it takes practice. So bite your tongue when you feel the urge to gossip, put an extra dollar in the collection plate even though you are broke, and shake the hand of someone who has hurt you and invite them into a place of reconciliation. Athletes don’t win games by dreaming about their sport. They win by playing the game again and again. When you find yourself a step or two behind God, slow down, refocus, and pray.

Yes pray. Prayer is a powerful exercise for developing a healthy spiritual life. It helps us develop a deep connection to the Lord and His ways, and it helps us discern God’s will, from our will. Prayer can help us persevere through the tough times when our spirits cramp up, and it can bring us to a place of utter euphoria.

The best part about spiritual aerobics is that God’s music and message is available to all of us, all the time. He leads classes 24/7. Regardless of your age, gender, nationality or personal history, you can drop into a class at any time and just start moving. No appointment necessary. All you need is a heart and a mind open to God’s Word.

Practicing spiritual aerobics is great advice but until quite recently I wasn’t ready to tune into Jesus. I was comfortable with my life just the way it was. Fortunately God wasn’t comfortable with my life. He began to shout. My dream world crumbled around me as finances became stretched and core relationships became strained. God finally had my attention. And once I kept my eyes fixed on Him He began to teach me to fall less and fly more. Through prayer, regular Bible study and a supportive network of close Christian friends, I heard Him, I saw Him, and I felt Him. He placed His hand firmly on mine and led me from one spiritual breakthrough to another. Despite my inclination to revert back to the materialistic step-kick, He patiently and lovingly continues to lead me. Pray, give. Pray, serve. Pray, rest, repeat. Spiritual aerobics is exhausting, but it is also exhilarating.