In this guide, I’ll share the best inner peace meditation script so you can enjoy a slow, relaxed, quiet mind.
With my inner peace meditation scripts, you will naturally cultivate feelings of calmness and equanimity. This will reduce mental rumination, reduce symptoms of stress and anxiety, and heal your mind and body.
Inner peace means no longer fighting with the universe or with yourself. It means accepting the present moment mindfully and embracing serenity. It’s about stopping anger and letting go so you can relax deeply.
Let’s look at the science. And then I’ll share my best inner peace meditation script.
Inner Peace Meditation Script
This is my favourite inner peace meditation script. The technique will make you feel inner peace in less than 20 minutes. It is based on Buddhist Anapanasati, which the Anapanasati Sutta describes as a meditation for “equanimity” of mind.
- Sit comfortably with good posture on a meditation chair. 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 inner peace. Meditate on this energy. Observe and investigate it. What does inner peace feel like? What type of energy is it? Meditate on this energy for ten minutes.
- If you have followed the steps of this inner peace meditation script 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.
21 More Inner Peace Meditation Techniques
*For scripts to all meditation techniques refer to our menu.
1: Hold Ice
Millions of people find inner peace using breathing meditations and exercises like Aikido. But a much easier alternative is to use my cold-hands technique. It’s a simple trick, and it is one of the best inner-peace meditation techniques. You will need an ice cube.
Here’s the script for this inner-peace meditation:
- 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
This technique is an excellent way of cooling your mood and relaxing your mind.
2: Mudras for Inner 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. One of the best mudras for inner peace is “prayer hands”.
3: Sound meditation for inner peace
Sounds can be the source of a great deal of stress.
A raised voice can immediately create tension, a tightening of the chest, and shortness of breath. This is because when we hear certain sounds, we allow our minds to run wild. Instead of saying “that’s just a sound,” we imagine all sorts of things, which produces stress.
We assume a raised voice is an argument, for instance, and this makes us feel anxious.
Instead of interpreting sounds, hear them for what they are: pure sound. When hearing a stressful sound think, “It’s just a sound” and meditate on the pure energy of the sound.
4: Quiet mind meditation
Vision is the sense we pay most attention to, and it can rob us of our inner peace. Even seeing one single angry face can have a profound effect on mood. Let’s change that.
When seeing something stressful remind yourself, “This is just a visual, it isn’t 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 (MBSR)
Physical sensations can be a source of many distractions. Even a little itch can drive some people wild. When your mind is constantly drawn to the sense of touch, remind yourself, “it’s just a feeling.” Be mindful of the feeling of touch, but don’t let the feeling affect your mind.
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
Many people use comfort eating to help themselves feel better. But a better idea is to practise mindful eating.
Here’s the script for this inner peace meditation.
- 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.
- Do this at lunchtime, and you’ll be more peaceful at work.
7: Aroma inner peace meditation script
- 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 the 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: Don’t let thoughts ruin your inner peace
Negative thoughts are one of the main reasons people do not feel inner peace. Thankfully, meditation makes us less reactive to thoughts.
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 unhelpful thought we assume we must be feeling down.
- When we think harmful thoughts about other people, we think they must be bad people.
However, the reality is that a thought is just a thought and nothing more. By dissociating and devaluing our thoughts, we reduce their power over us.
9: Dealing with negative feelings
Another way to use meditation for inner peace is with mindfulness of feelings.
Lao Tzu said, “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 bringing up negative thoughts to justify a negative feeling. And those negative thoughts and feelings soon lead to negative actions.
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”.
- Let it be what it is.
- 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. Of course, he 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.
Imagination 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. Stop imagining the worst. Use guided visualisation meditations. Visualize peaceful scenes.
11: 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 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 part of the mind. When we tell ourselves we’re amazing, we will naturally respond by standing tall, thinking positively, feeling confident, and acting in confident ways. And all because of positive self-talk. When our self-talk is negative, the consequences can be catastrophic. 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 positive self-talk. Buddhist monks would advocate zero self-talk. Either way, when we remember that we are creating our self-talk, we remember that we can change it.
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. Stop rushing.
Try this mindfulness meditation script for inner peace.
- 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 the mind with meditation, 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.
13: Mindful Gardening
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.
When we rush, we lose touch with our senses. 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]
Get in touch with your senses by gardening mindfully. The beautiful greenery, the scents of the flowers, and the fresh air all help us slow down.
14: Use Sound-healing meditation for inner peace
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 serene audio will quiet your thoughts and help your mind 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.
Chores are an important part of a Buddhist monk’s life. Monks use chores as meditative practices to slow the mind and increase consciousness.
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: 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.
Human evolution has taught us to notice possible dangers before possible opportunities. That stems from the times when we were cavemen. 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.
Every time you think something awful is going to happen, check in with reality. Ask yourself, “Is this real?”. Nine times out of ten, fears are bullshit.
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 American 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 invades your head (by which I mean, the next time you’re being overly self critical), say “Oi, Cowell, NO!” Or just remind yourself to be self-compassionate.
18: Forest Bathing Meditation For Inner Peace (Shinrin Yoku)
- 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 holding you and notice how the world is supporting your body
- 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 auditory features around you
- Express gratitude for your garden. Remind yourself that you can return here to relax any time you like.
A great alternative is to try forest bathing meditation.
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]
And those are my best meditations for inner peace. With these, you will feel inwardly peaceful even amidst the chaos.
Link Between Meditation And Inner Peace
There is a direct link between meditation and inner peace.
Inner peace is the psychological state of enduring calmness. You could view this as either a spiritual calm or just general relaxation.
Inner peace 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 inner peace as a mental state. In fact, it is related to states of both the mind and the body.
We can produce inner peace in many ways:
- Balancing cortisol levels
- Reducing sympathetic nervous system activity
- Promoting the activity of the parasympathetic nervous system
- Reducing amygdala activity
- Increasing levels of relaxing neurochemicals like oxytocin and serotonin.
We can create inner peace through therapy and exercise. Some wonderful techniques for this are:
- relaxation training
- breath training
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.”
The key to inner peace is simplicity.
Teacher Peace Pilgrim says, “A persistent simplification will create an inner and outer well-being that places harmony in one’s life.”
In other words, focus on simplicity and you will find peace. My favourite option is to use an inner peace meditation script.
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.”
Meditation is the practice of focusing the mind on the present moment without judgment. Originally a Hindu, Buddhist, and yoga practice, it is now used in psychotherapy and general health. It’s become incredibly popular recently thanks to luminaries like Jon Kabat Zin and Jack Kornfield. It even has its form of entertainment with apps like Headspace and various Youtube videos, which include guided meditations for inner peace.
Why use meditation for inner peace?
- 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 .