Inner Peace Meditation Script To Make You Feel Chill

A tree by the ocean at sunset symbolising inner peace

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 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 inner peace with meditation.

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Inner Peace Meditation Script 

  1. 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. 
  2. 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. 
  3. 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. 
  4. 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. 
  5. You will notice a feeling of inner peace. Meditate on this energy. Observe it. What does inner peace feel like? What type of energy is it? Is it warm or cold? Hard or soft?  Meditate on this energy for ten minutes. 
  6. 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. 

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.

  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

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”. See the link above.


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.

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: 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. 


5: Body Scan Meditation Script (MBSR)

Physical sensations can be irritating. 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

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

7: Aroma inner peace meditation script

  1. 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)
  2. Close your eyes and take ten mindful breaths through your nose
  3. Begin 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: Dealing with negative feelings

When you experience a negative feeling, do this:

  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”

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


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. 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.


12: 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.

  1. Close your eyes.
  2. Say to yourself, “I am becoming calm and relaxed”
  3. Take ten deep breaths through the nose, meditating on the movement of the breath through the nose.
  4. 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.

13: Contemplation

If you want to slow your 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. 

 


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.


15: Use Sound-healing meditation for inner peace

Sound healing meditation 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 Meditation For Inner Peace  (Shinrin Yoku)

  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 at your feet and notice how the world is supporting you
  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 anytime you like.

A great alternative is to try forest bathing meditation.


17: 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.


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.

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. 

Physical conditions that produce inner peace

  • Balanced cortisol levels
  • Reduced sympathetic nervous system activity
  • Promoted the activity of the parasympathetic nervous system
  • Reduced amygdala activity
  • Increased levels of relaxing neurochemicals like oxytocin and serotonin.  

Meditation does all the above and move

Meditation creates the biological state of inner 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 [1].

Alternate ways to have inner peace:

  • psychotherapy
  • prayer
  • walking
  • yoga
  • relaxation training
  • breath training
  • meditation.

Embrace 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 inner peace, embrace 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.  

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.”

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By Paul Harrison

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

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