23 Inner Peace Meditation Techniques With Scripts

In this guide I’ll share all the best nner peace meditation techniques, with script, so you can slow and quiet the mind and relax.

When we meditate, inner peace comes freely, and we return to a statue of pure equanimity (calmness). This creates a quiet mind and slows down thoughts to stop you feeling rushed and anxious.

Inner peace means no longer fighting with the universe or with yourself. It is about accepting the present moment mindfully and embracing serenity.  It’s about stopping anger and letting go so you can relax deeply.   

 


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21 Meditations For Inner Peace, With Scripts 


1: Cool as ice!

Millions of people find inner peace using breathing meditations and exercises like Aikido.

An alternative is to use my cold-hands technique. It’s a simple trick, and it is one of the bet inner-peace meditation techniques.

You will need an ice cube.

Here’s the script for this inner-peace meditation:

  1. Grab an ice cube
  2. Hold it in your hand
  3. Meditate on the coldness
  4. Watch as the ice melts
  5. Do not drop the ice until it has completely melted

This technique is an excellent way of cooling your mood and relaxing your mind.

2: Mudras For Peace

Another great way to produce inner peace is by using the Apan mudra.

Mudras and kriyas 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 in the body.

The Apan mudra is the best mudra or inner peace. Take a look at the link above to learn more about it.  

3: Sound meditation

We can learn to tune out noise. And this is one way to massively improve inner peace. Meditation actually helps train the mind to ignore noise.

Sounds can be the source of a great deal of stress.

A raised voice can immediately create tension, a tightening of the chest, and short breath.

This is because when we hear certain sounds we allow our minds to run wild. Instead of just saying that’s a sound we imagine all sorts of things, which produces stress.

Hear a sound for what it is.

When hearing a stressful sound think, “It’s just a sound” and meditate on the pure energy of the sound.

For a great sound-meditation for inner peace, listen to a Tibetan Singing Bowl.

4.  Quiet mind meditation

Vision is the sense we pay most attention to. And it robs us of our inner peace.

Even seeing one single angry face can have a profound effect on our moods.

Let’s change that.

When seeing something stressful remind yourself, “This is just a visual, it isn’t true reality, just one part of a much bigger picture.”

Your eyes will deceive you. Do not trust them. Don’t follow what your eyes tell you, listen to your inner mind instead.

5. Body Scan Meditation Script For Peace In The Body (MBSR)

Touch can be a source of many distractions. Even a little itch can drive some people wild.

When your mind is constantly being drawn to the sense of touch, remind yourself, “it’s just touch.”

Be mindful of the feeling of touch, but don’t let the feeling of touch effect your mind.

One way to do this—and one of the best types of meditation for inner peace—is with  body scan meditation. You can find the script for this meditation in my Body Scan guide.

6. Mindful eating

 Many people use comfort eating to help themselves feel better. But a better idea is to do mindful eating

Here’s the script for this inner peace meditation. 

  1. Grab some food
  2. Examine the food mindfully. 
  3. Smell, touch, and look at it mindfullly
  4. Now begin to eat, slowly and mindfully
  5. Take your time to enjoy the food, without looking at your phone or being distracted. 
  6. Do this at lunch time and you’ll be more peaceful at work. 

7.  Aroma meditation script for iner peace

  1. Find a scent you find relaxing, such as lavendar. Either light a candle of that scent or however else you can produce the scent in your room.
  2. Close your eyes and take 10 mindful breaths through the notice
  3. Being to notice the relaxing scent. 
  4. Meditate on the relaxing scent, being one with it. 
  5. If thoughts come to mind, observe them mindfully and let them pass. 
  6. Continue focusing on the scent for 108 breaths.  

8. Don’t let thoughts ruin your inner peace 

Negative thoughts are one of the main reasons people do not feel inner peace.

This is actually another reason why you should use meditation for inner peace. Because it makes thoughts less intrusive.

Buddha said that our thoughts hurt us more than anything. And anyone who has ever suffered from depression knows how true that is (me, for one).

The entire problem with thoughts is that we place too much value in them.

We assume that thoughts must be true (which is rarely the case).

  • When we think negatively we assume we must be feeling down.
  • When we think bad thoughts about other people we think we must be bad people.

Reality:

A thought is just a thought.

The moment we remember that a thought is just a thought and nothing more we gain control.

The key to thoughts is to not allow them to influence anything else. Let a thought be a thought. Do not let it become a feeling, a belief, or an action.

9. Another way to use meditation for inner peace… 

Another way to use meditation for inner peace is with mindfulness of feelings.

Lao Tzu said that, “New beginnings are often disguised as painful feelings.

Feelings work like wordless thoughts.

When most people feel an emotion, they assume there must be a reason for it. They then start to look for the reason for it. That means they are intentionally bring up negative thoughts in order to justify a negative feeling. And those negative thoughts and feelings soon enough lead to negative actions.

When you experience a negative feeling:

  1. Stop.
  2. Remember that A feeling is just a feeling.
  3. Let the feeling be a feeling. Nothing more.
  4. Mindfully observe the feeling.
  5. Say, “This is just a feeling”.
  6. Let it be what it is.
  7. Do not let it become something more.

10. To quiet the mind, stop imagining the worst

Einstein said imagination is the preview of life’s coming attractions.

Fair enough.

Einstein proved himself wrong when he failed to see that his imaginations would lead to the coming attraction of war. But that’s for another article.

Imaginations can cause a great deal of suffering. Because 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.

11. Use the body to produce inner peace of mind

Physical sensations are psychosomatic:

We feel anxious: our chests tighten.

These physical sensations are incredibly influential on our minds.

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. And it 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.

This is another reason to use body scan meditation for inner peace (*see number 3 above)

12. Talk to yourself in a peaceful way

Self talk can massively influence every other part of the mind.

When we tell ourselves we’re amazing, we will naturally respond by standing tall, thinking positively, feeling confidence, and acting in confident ways. And all because of positive self talk.

When our self talk is negative we can suffer terrible consequences.

We can take control of self talk and either intentionally be positive or simply not engage in self talk at all.

Most self help gurus would advocate the former. Buddhist monks would advocate the latter. Either way, when we remember that we are creating our self talk we remember that we can change it. We then have power over our self talk, and can use it to our benefit.

13. Mindfulness meditation script for inner peace

When I was a kid I thought going fast was the cool thing to do. I wanted to race through everything. I always wanted more and more.

Looking back now that I’m a little older and a little wiser, I know the error of my ways.

Now I appreciate slowness.

When you go slow:

  • your breathing rate drops
  • your heartbeat balances
  • your thoughts subside
  • and you simply feel so much more relaxed and happy.

This is the most simple but also the most important way to quiet your mind. Just stop rushing down.

One of the best ways how to quieten your mind is to use some mindful habits, like taking mindful breaths or eating food mindfully.

Try this mindfulness meditation script for inner peace. 

  1. Close your eyes. 
  2. Say to yourself, “I am becoming calm and relaxed”
  3. Take 10 deep breaths through the nose, meditating on the movement of the breath through the nose
  4. Now start to recite the mantra “Om”. 
  5. Mindfully observe the way the mantra feels in the body. It is warm and relaxing. 
  6. Let your breath be deep and continue to meditate on “Om” for 108 breaths. 

 

12. Contemplation will quiet your mind

If you want to slow down the mind with meditation, try contemplative meditation.

Choose your favorite 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.

This will help you to stop thinking about work. It will give you pause.

 

13. Gardening helps you slow down

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.

Taste.

When we rush we lose touch of our senses.

Science shows that being mindful of our senses helps to reduce stress and improves life satisfaction.

One way to get in touch with your senses is to take up gardening. The beautiful greenery, the scents of the flowers, and the fresh air are all help us slow down.

 

14: Use Sound-healing meditation for a quiet mind

Sound healing meditation is a wonderful way of slowing down.

Try listening to some beautiful music or spiritual chants, and meditate on the sound.

Listening to beautiful audio will quiet your thoughts and help your mind slow down.

 

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 more relaxed and happier.

One strategy is to do chores mindfully.

Did you know: chores are a very important part of a Buddhist monk’s life. Monks use chores as meditative practices to slow down the mind and increases consciousness.

Buddhists have a practice called “Soji”. It’s a meditative time in which they clean-up. They clean up without a desire to finish. The purpose of the cleaning is in the cleaning itself [2].

Slow, meaningful work quiets the mind and promotes inner peace.

That’s why Tai Chi is so beneficial. This is the best type of movement meditation to slow the mind. 

Tai Chi is all about simple and slow exercises. It’s almost the opposite of exercise actually. Most exercise elevates your heart rate. Tai Chi slows you down and relaxes your mind.

Another great exercise to get into is Aikido. Aikido is a peaceful martial art that is about stopping an enemy without hurting them. It’s a meditative martial art that teaches the mind to be peaceful and to slow down.

16. For a peaceful, quiet mind, stop imagining hell

How many times have you imagined horrible things that never actually happened?

That’s the basis of anxiety, isn’t it? You think something awful is going to happen but it’s only in your mind.

We all do that.

Even positivity warriors do that, if they’re honest.

Human evolution has taught us to notice possible dangers before possible opportunities. That stems from the times when we were cavemen, when we had to think “That shadow on the wall could be a T-Rex”.

But we don’t live with T-Rex’s anymore. And we don’t need fear like we did millions of years ago.

So it is a good idea to use some techniques to stop fear.

Every time you think something awful is going to happen, check in with reality.

“Is this real?” ask yourself.

Nine times out of ten your anxiety will be 99% imagined. Even when there is a justifiable reason for being anxious, you’ll imagine the situation 100 times worse than it really is.

Thankfully, today we know how to stop negative thoughts.

17. To stop feeling rushed all the time, stop self criticising

You don’t need Simon Cowell living in your head.

Simon Cowell. Yeah, that guy from the Idol shows who tells everyone they’re rubbish . He’s like a reflection of a judgmental and self critical mind.

You don’t need Simon Cowell living in your head.

Next time Simon Cowell is sitting in your head (by which I mean, the next time you’re being overly self critical), say “Oi, Cowell, NO!”

Or just remind yourself to stop being nasty to yourself.

Speak to yourself kindly, lovingly, the way you would speak to your best friends.

Practicing Loving Kindness Meditation will help.

18. Meditate in nature  

Our minds have been taught that when we lie down it’s time to relax. So when you do lie down, your brain tries to produce relaxing energy. Sometimes it fails, which is why we’ll lie in bed stressing. Most of the time it succeeds.

When we lie down we relax.

Try lying down beneath the blue sky and gazing up at the clouds.

Nature spreads its beauty for a reason. And I like to think that nature has my back. Try meditating in nature, even if it’s just in your garden. 

Use this garden meditation script for peace

  1. Sit comfortably in your garden. 
  2. Close your eyes and begin to notice the sensations of the garden. The scents, the sounds, the feelings. 
  3. Feel the grass holding you and notice how the world is supporting your body
  4. Feel the wind on your skin. Is it warm or cold? Meditate on that sensation for a moment. 
  5. Now open your eyes and take in the colours of the flowers and the grass. 
  6. Listen to the sound of birds or of water or other relaxing auditory features around you
  7. Express gratitude for your garden. Remind yourself that you can return here to relax any time you like. 

19. Take a long walk to slow down

Walk. Period.

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.

20. Try Nine Round Breathing Meditation For Inner Peace

Nine Round Breathing is an ancient Buddhist meditation technique that quickly quiets the mind. You can find the script for this peaceful meditation technique in my list of breathing meditations.  

Research shows that 20 minutes spend mindfully breathing will reduce negative thinking and boost relaxation. [READ: Meditation For Relaxation]

With the tips and above, and the aforementioned meditations for inner peace, you will be able to feel inwardly peaceful even in moments of stress.

Paul Harrison

Paul Harrison is a yoga teacher, meditation teacher and writer. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.

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