There are thousands of meditations, and I often create one that suits my personal needs at the moment. However, I try to keep them simple and “one point of focus”. Today I will share with you a very simple inner peace meditation that you can use to reorganize or refresh your mind and also helps you in achieving inner peace.
Inner Peace Meditation For Beginners
Items of preparation…
- a comfortable place to sit
- a box of tissues (if needed)
- cup of water or tea
Sit comfortably, I like to sit on a pillow with my legs crossed. Keep your back straight, and you can use the wall behind you as a guide if you need to… try not to lean towards the wall, it’s okay to touch it gently, aim for self- Has to be structured and balanced. I like to put my hands on my knees and sometimes palms up, your hands are also fine on your lap or you can put them wherever they are comfortable.
Keep the tissue and water or tea within a distance and where you will not spill the water. It’s okay to move, but if your nose itches, your target is “noise.” If it’s going to be runny use a tissue. But avoid movements that can be avoided unless it is a matter of rest that is preventing you from being present. I try not to drink but if my mouth gets very dry and it’s distracting then only drink water.COMFORT IS PREREQUISITE .
First Step for me is to Ground
Close your eyes and breathe through your nose (Feel your roots in Mother Earth… Feel connected to all earthly things. Breathe in the energy of being part of the earth.) Breathe with intention and find yourself in our Mother Earth Feel contained, feel oneself with the soil, the trees, the mountains, and the seas…
Feel yourself fully connected to another natural wonder of the earth, an extension of the earth.
Second Step is to Relax
As you are grounding, allow yourself to feel where your physical body may be in tension. The back and neck are primary for some people. Shoulders are also common. However, be sure to scan everywhere your hands and feet are easily overlooked. And don’t forget to check your face. Make sure you have thoroughly scanned your body for tension, and begin to breathe the healing energy of light into these and all other parts of your body.
With the breath, you are taking in the energy of the universe. The wind that connects Mother Earth to Heaven Father… the breath of life… and feel it reaching deep into the parts that are holding this tension. Let yourself into your mind’s eye when you exhale as tension or negative energy leaves you with your breath. With clean energy, out with tension, and with your back straight and head up, allow yourself to relax completely.
(For many people, it’s hard to relax and keep your body upright. If this is you, imagine yourself as a sunflower reaching for the nourishment of the sky, but also being fully relaxed)
Third Step is to Step Down with Breath Counting
By now you must have noticed the chatter of your mind. This is natural. The way I take to slow it down is to give my brain an easier task. Counting breaths.
Breathe in at a comfortable and uncontrolled pace, as you inhale, say to yourself … “AND” and as you exhale, say to yourself … “ONE” and as you again Inhale, say… “AND”…and as you exhale, say… “TWO”. You’ll continue this sequence until you count to four, and then you’ll start all over again. The purpose of this exercise is to allow your mind to come to the place of “focus on one point” which is the essence of guided meditation for peace and happiness. Focus on one point. Once you are relaxed and grounded it would be a good time to get into the meditation process.
For me, 2 to 3 minutes of breath counting is usually enough to be present with “focus on one point.”
Below is a little information about basic meditation. Also, read our previously written article Guided Meditation For Relaxation And Inner Peace for a brief guide.
The Breath Meditation
(Breathing through the nose and closing the eyes.)
As you are breathing, begin to allow yourself to become fully aware of your breath. Allow yourself to fully feel the sensations of the breath as it enters your nostrils. Feel the air as it passes through the nostrils. Feel the sensations as air enters your throat and travels towards your lungs. Being one with your breath, feeling the rhythm and tide of the inside and out. Becoming one with the rise and fall of your chest. You may feel distracted by something. A car door, a truck passing by, kids laughing… It’s normal to be distracted, just remind yourself that your focus is gone, and gently bring yourself back to the breath. Remember to be gentle with yourself.
Mindfulness Meditation is practiced but never perfected! So when you feel these distractions, allow yourself to just see them as “passing distractions”. Continue to slowly bring yourself back to the breath. Allow yourself to feel the air as it reaches deeper into your lungs… in a very small pocket in the deepest part of your lungs. Feel how the air rushes into your stomach. Feel all the sensations happening around your breath and become one with it. Remember to be comfortable and sit like a flower till the father’s sky. Let the gift of yourself be at “one” with the universe as you “Breathe the Breath”.
Try to do this for 15-20 minutes.
Inner Peace Meditation Quotes
Inner Peace Meditation in 10 Minutes
- Close your eyes.
- Relax your body.
- Focus on your breath.
- On the out-breath, exhale any tension that you feeling.
- Allow your being to be filled with the peace of mind.
You may feel like trying to meditate while lying down. I would advise against it. The gravitational pull on your brain and muscle memory will likely send a message that it’s time to sleep. So unless there’s some other way to be comfortable, I’d say resist it.
Another trick is to think of distracting thoughts not as distractions, but as a passing cloud. Hopefully, there may be clouds any day and they too shall pass. Distracting thoughts are natural, let them pass, and avoid climbing on them along for the ride. You might want to try music too, and I’d resist that temptation at first. I believe it is important to learn to sit still and calm yourself before using meditation for world peace aids. Although music can be very helpful in some circumstances. Such as in a noisy area, a home with children, or an apartment with a neighbor who likes to walk hard or creates noise that can be distracting. If you choose to try music, I’d suggest an instrument without vocals.
(Words can draw you in and take you away from your focus point.)
Nature sounds are great for hiding noise. The headphones allow you to listen to it comfortably and still filter out the junk. However, I have provided some music which will be suitable if you feel the need or want to try it. Fire also has a very calming effect. Candles are often used for inner peace meditation for anxiety purposes. If you intend to use candles in your ritual, please be aware of where you are setting them, and make sure there is something under them to hold the wax. If you close your eyes, it is important to think about safety.
Conclusion of Inner Peace Meditation
It is really important that you go through this training. Do not leave. Do not jump further. Focus on one step at a time. This way you will be able to take full advantage of the techniques covered in this training.
It is also important that you focus on continuity. A lot of people think that meditation is just another activity they engage in because they are looking for a result. They are looking for some kind of solution.
If you can do that, it becomes part of you. It becomes a part of your daily routine as well as your personality. Then you will be able to put yourself in a position where you will have the ability to focus, be in the present moment, achieve emotional distance and emotional clarity.
Finally, if you enjoyed this article, please take the time to post a comment below and share this article on your social handles. Which will help to grow the Inner Peace Zone.It would be highly appreciated. Thank you and good luck !