In this guide, I’ll share all the best inner peace meditation techniques, with scripts, so you can slow and quiet the mind and relax.
When we meditate, inner peace comes freely, and we return to a state 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.
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 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 in the body.
The Apan mudra is the best mudra for inner peace. Take a look at the link above to learn more about it.
3: Sound meditation for inner peace
One way to massively improve inner peace is to tune out noise. Meditation helps
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 just saying that’s 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.
- 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 our moods.
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.
- 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 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. You can find the script for this meditation in my Body Scan guide.
- 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.
- Aroma meditation script for inner peace
- 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.
- Don’t let thoughts ruin your inner peace
Negative thoughts are one of the main reasons people do not feel inner peace. Meditation can help because it empowers the mind to be 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 learn to be less governed by them.
- 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 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.
- 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.
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. Stop imagining the worst. Use guided visualisation meditations to train your mind to imagine happy scenes instead.
- Use the body to produce inner peace of mind
Physical sensations are psychosomatic: We feel anxious: our chests tighten, and this has an adverse effect o nour 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)
- 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 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 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.
- 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.
- 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
- Now start to 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.
- Contemplation to 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.
- Gardening helps you slow down
What’s the point in a life that’s so rushed you don’t get to enjoy anything?
Take ten minutes to connect with your five senses.
Observe what you are experiencing via your:
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 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.
- 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 .
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 slow and straightforward 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 activity 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.
- 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 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.
- 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.
Practising Loving Kindness Meditation will help.
- Forest Bathing Meditation For Inner Peace
- 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.
- 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.
- 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 meditations for inner peace above, you will be able to feel inwardly peaceful even in moments of stress.