In this guide, I’ll share the best inner peace meditation script so you can enjoy a slow, relaxed, quiet mind.
With my script, you will naturally cultivate feelings of calmness. All those thoughts that are flowing through your mind will completely stop, and you will feel tranquil. No more anger. Just peace.
Here is how to feel peaceful with meditation.
Inner Peace Meditation Script
- Sit comfortably with good posture. Place your feet approximately shoulder-width apart. Let your knees relax directly above your ankles. Sit with a straight but relaxed spine. Roll your shoulders back then let them relax. Slightly tuck your chin down to lengthen your neck.
- Close your eyes and focus on your breathing. Start by focusing on your breath moving between the space just below the middle of your nose. Take twenty mindful breaths while focusing on this spot.
- Begin to expand your awareness. Be aware of the breath moving from the spot beneath your nose through your nostrils and into your mouth. Continue to mindfully breathe like this for twenty breaths.
- Expand your awareness again. This time, be aware of the entire breathing process. Make it so your mind is one with the process of your breathing.
- You will notice a feeling of serenity. Meditate on this energy. Observe it. What does serenity feel like? What type of energy is it? Is it warm or cold? Hard or soft? Meditate on this energy for ten minutes.
- If you have followed the steps you will be feeling calm and relaxed. Finish by expressing gratitude for the feeling of inner peace. And remember that you can always book an online meditation lesson with me to feel even more peaceful.
Link Between Meditation And Inner Peace
There is a direct link between meditation and inner peace. And yes, if you meditate you certainly will feel peaceful. But why?
Well, we have to consider the nature of tranquility.
Serenity is the psychological state of enduring calmness. You could view this as either a spiritual calm or just general relaxation.
Serenity feels like a strong sense of joy. It is usually marked by a lack of judgment for ourselves and others, and a lack of reactivity to negative influences, negative thoughts, and negative feelings.
We tend to think of peacefulness as a mental state. In fact, it is related to states of both the mind and the body.
It also has a lot to do with chemistry.
There are different physical conditions that create inner peace. For instance, balanced cortisol levels, the lessened activity of the sympathetic nervous system, and more activity of the parasympathetic nervous system reduced amygdala activity and increased oxytocin and serotonin.
Amazingly, meditation does all those things that I just listed above.
Meditation creates the biological state of peace. It does this because it:
- Increases activity of the parasympathetic nervous system
- quietens the sympathetic nervous system
- balances blood pressure
- improves heart rate,
- reduces levels of epinephrine, norepinephrine, and cortisol .
Of course, meditation is not the only answer. You might also want to try psychotherapy, prayer, walking, yoga, relaxation training, breath training, and tai chi.
Or, you can just start to appreciate simplicity.
As Zen Master Thich Nhat Hanh says in his book Teachings on Love, “Each moment is a chance for us to make peace with the world, to make peace possible for the world, to make happiness possible for the world.”
To have serenity, embrace simplicity.
Teacher Peace Pilgrim says, “A persistent simplification will create an inner and outer well-being that places harmony in one’s life.”
Meditation helps. Because, as meditation teacher Tara Brach says, “With meditation] you realize that you can start right where you are, in the midst of your life, and find peace in any circumstance.”
With that in mind, let’s look at some more meditations for inner peace.
18 More Inner Peace Meditation Techniques
*For scripts to all meditation techniques, refer to our menu.
1: Hold Ice
Did you know that you can make yourself relax just by holding something cold? This is the basis of Cold Exposure Therapy.
You can easily do this with an ice cube.
- Grab an ice cube
- Hold it in your hand
- Meditate on the coldness
- Watch as the ice melts
- Do not drop the ice until it has completely melted
2: Mudras for Inner Peace
Another great way to produce inner peace is by using the Apan mudra.
Mudras are hand and body positions used in Buddhism, Hinduism, and yoga. For instance, the “prayer gesture’ is one example of a mudra.
Different mudras create different psychological, physiological, and spiritual effects. One of the best mudras for inner peace is “prayer hands”. See the link above.
3: Sound meditation for serenity
For millennia, humans have used sounds as a way to heal the mind and body. Instruments like Tibetan Singing Bowls and Tuning Forks have been used for sound healing. And it works.
All you need do is play any relaxing music and meditate on the sound. It really can’t get any easier than that.
4: Label thoughts
When you experience a stressful thought remind yourself, “This is just a thought, it isn’t reality.” Your thoughts will deceive you. Do not trust them. Simply label them “Thought”. This will make you less reactive to stressful thoughts. And in turn, it will help you to stay relaxed.
5: Body Scan Meditation (MBSR)
It’s a wise idea to relax both your mind and your body. One way to do this—and one of the best types of meditation for inner peace—is with body scan meditation, a method created by Jon Kabat Zinn.
6: Mindful eating
- Grab some food
- Examine your food mindfully.
- Smell, touch, and look at it mindfully
- Now begin to eat, slowly and mindfully
- Take your time to enjoy the food, without looking at your phone or being distracted. Be conscious of the entire eating process.
- Do this at lunchtime, and you’ll be more peaceful at work.
- Choose a scent you find relaxing, such as lavender. Either light a candle of that scent or create the scent in whatever way you prefer (you can simply meditate on lavender soap if you like)
- Close your eyes and take ten mindful breaths through your nose
- Begin to notice the relaxing scent.
- Meditate on the relaxing scent, being one with it.
- If thoughts come to mind, observe them mindfully and let them pass.
- Continue focusing on the scent for 108 breaths.
8: Dealing with negative feelings
When you experience a negative feeling, do this:
- Remember that a feeling is just a feeling.
- Let the feeling be a feeling. Nothing more.
- Mindfully observe the feeling.
- Say, “This is just a feeling”
9: To quiet the mind, stop imagining the worst
When we imagine things, we tend to sink into those imaginings. The mind momentarily slips into the alternative reality of our imagination. And that can cause pain or pleasure or anywhere in between. Stop imagining the worst. Instead, visualize something peaceful, like the ocean.
10: Got a tense chest?
Physical sensations are psychosomatic: We feel anxious, our chests tighten, and this has an adverse effect on our mood.
We have learned from birth to associate certain physical sensations with certain emotions, such as when we associate anger with a clenched fist. Because we have learned this, a physical sensation can very quickly cause an emotion where it isn’t needn’t.
When we feel a physical sensation, we should remind ourselves that it is just a physical sensation and that it does not signify anything. When we do this, we stop those physical sensations from becoming emotions.
11: Talk to yourself in a peaceful way
Self-talk can massively influence every part of your mind. When we tell ourselves we’re amazing, we will naturally respond by standing tall, thinking positively, feeling confident, and acting in confident ways. All because of positive self-talk.
Spend a few minutes talking to yourself in a positive way.
12: Mindfulness meditation script for serenity
- Close your eyes
- Say to yourself, “I am becoming calm and relaxed”
- Take ten deep breaths through the nose, meditating on the movement of the breath through the nose.
- Recite the mantra “Om”.
- Mindfully observe the way the mantra feels in the body. It is warm and relaxing.
- Let your breath be deep and continue to meditate on “Om” for 108 breaths.
If you want to slow your mind, try contemplative meditation. Choose your favourite spiritual book or other influential work–the bible, the Gita, some Shakespearean poetry… Choose a section of verse or a quote and contemplate its meaning.
14: Connect with your five senses
What’s the point in a life that’s so rushed you don’t get to enjoy anything? Stop. Take ten minutes to connect with your five senses. Observe what you are experiencing via your Scent, Sight, Hearing, Touch, and Taste.
Science shows that being mindful of our senses helps to reduce stress and improves life satisfaction. [What are the benefits of mindfulness, American Psychological Association, Daphne M. Davis, PhD, and Jeffrey A. Hayes, PhD]
So, pay attention to your senses.
Sound healing is a wonderful way to slow down. Try listening to some beautiful music or spiritual chants, and meditate on the sound.
Listening to serene audio will quiet your thoughts and help your mind to slow down. For more on sound healing, I recommend learning about the Kundalini sound healing techniques as described by Yogi Bhajan.
15: Do Mr Miyagi’s Meditation: “Wax on, wax off”
You know that scene in The Karate Kid when Mr Miyagi teaches DanielSon to wash the car by “Wax on, Wax off”. That scene is so much more poignant than I realised when I first saw the movie as a kid.
Performing a slow task makes you more mindful. And when we are mindful (consciously living in the moment), we are relaxed and happy.
Do your chores mindfully.
Buddhists have a practice called “Soji”. It’s a meditative time in which they clean-up. Unlike you and me, they clean-up without a desire to finish. The purpose of the cleaning is the cleaning itself.
So, choose a chore, and do it slowly and mindfully.
16: Forest Bathing
- Sit comfortably in your garden.
- Close your eyes and begin to notice the sensations of the garden. The scents, the sounds, the feelings.
- Feel the grass at your feet
- Feel the wind on your skin. Is it warm or cold? Meditate on that sensation for a moment.
- Now open your eyes and take in the colours of the flowers and the grass.
- Listen to the sound of birds or of water or other relaxing sounds around you
- Express gratitude for your garden. Remind yourself that you can return here to relax anytime you like.
A great alternative is to try forest bathing meditation.
17: Take a long walk to slow down
Hippocrates said “Walking is man’s best medicine”. It is hard to argue. Get out for a lovely long walk. Not on a treadmill. In the beauty of nature.
18: Try Nine Round Breathing Meditation For Inner Peace
Nine Round Breathing is an ancient Buddhist meditation technique that quickly quiets the mind.
Research shows that 20 minutes spent mindfully breathing will reduce negative thinking and boost relaxation.
Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University.
“My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation” – Paul Harrison