Unwind By Using Meditation For Inner Peace And Serenity [TUTORIAL]

meditation for inner peace

Meditation is the number one way to find inner peace.

When we meditate, inner peace comes freely, and we return to a statue of pure equanimity (calmness).

If you have been practicing meditation for a while, you most likely know the profound impact meditation has on inner peace. When you meditate you relax deeply, and you learn to let go of what’s in your mind. This starts you down the path to enlightenment and complete inner peace, helping you to become a free spirited person.

This is something I learned for myself a few years ago.


How I Used Meditation To Find Inner Peace

Though I’ve always been a pacifist, for a long time I struggled with anger management issues (not quite to the point of needing an anger management therapist or anything, but to a degree that anger certainly ruined my happiness).

I’d been brought up in a turbulent home where there are constant arguing. To me, arguing was almost a way of life. I would argue everyday, hardly even aware of the fact that I was doing it.

Then I happened upon a book called Awakening The Buddha Within, a book which spoke of inner peace, which to me, at the time, seemed about as realistic as Narnia.

The book is full of great quotes like:

twitter-iconLet go. Let Be. See through everything and be free, complete, luminous, at home — at ease.”

Though I doubted it would work for me, I tried mindfulness meditation nonetheless, just for the heck of it.

The first time I ever meditated, I sat down for six hours and focused on my breathing.

For the first time in my life, I truly felt silence. I felt at peace. It was that day that led me to learn mindfulness. And mindfulness changed my life, as it has for many people.

Why the world is turning to mindfulness to find peace

Millions of people know the power of meditation for inner peace. There is really nothing quite like it.

Over the past few decades, scientific research has proven that mindfulness offers over 100 mental and physical health benefits, of which inner peace is perhaps the most important.

When you practice mindfulness, you silence all the thoughts, fears, doubts, and angers. You let go. You embrace the moment. You live in a state of pure peace and tranquility. You find peace of mind and tranquility.

It is quite impossible to describe the feeling of mindfulness in words.

So, instead, it’s time for you to take a shot at it if you haven’t done so before.

By taking 10 minutes now to try mindfulness now, you will awaken yourself to a state of tranquility you may never have experienced before. You will recognise the beautiful power of meditation for inner peace. And instead of chasing perfection (or whatever else fills your mind), you will simply enjoy this moment, now.



Try This Mindfulness Exercise for Inner Peace

This is an excellent very to very quickly bring your mind back to the present moment so you are more relaxed and more peaceful.

This exercise requires an ice cube.

Not got any ice? No worries. Try these breathing exercises instead.

Here’s what to do:

  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. It is a fun alternative to mindfulness meditation. 

There are lots of alternative exercise for inner peace too. Try Aikido, for instance.

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.

Different mudras create different psychological, physiological and spiritual effects in the body.

The Apan mudra is the best mudra or inner peace.

I’ve written a free guide to the Apan mudra for you to see for yourself. Give it a try.

Then there are alternative methods like meditating on Tantric gods.


Creating inner peace is easy. Sustaining inner peace is hard (but possible).

With techniques like mindfulness we can easily create inner peace. But maintaining inner peace is much harder.

As easily as we can make ourselves feel good, it is doubly easy to make ourselves feel bad.

Problem is, there are simply too many sources of stress, too many negatives that sap-away at our minds.

Did you know, for instance, that the average person thinks 50,000 thoughts a day, most of which are negative thoughts?

Against this torrent of troubles, we sink back down into the abyss of stress, anxiety and, for some, even depression.

That’s why most tips for inner peace simply don’t work, at least not for long.

Take a look around the internet and you’ll find thousands of tips on how to keep your inner peace.

Most of those tips come down to the same basic things:

  • Learn mindfulness.
  • Reduce screen-time
  • Take a break from work
  • Get enough exercise
  • Eat a nutritious diet


Except it doesn’t work.

All those tips will fail you sooner or later.

That’s why people soon jump ship. They’ll quit one diet for another, stop doing one exercise to learn another, and so on.

People constantly search for new solutions. Those solutions are popular for a few years. Then they’ll fall by the wayside.

We’ve never found a permanent solution to creating inner peace and removing stress.

Why after thousands of years have we still not found a permanent source of happiness, contentment, and inner peace?

Because we have been searching in the wrong place.

We humans seem predisposed to search for answers outside ourselves.

Quit it.

Everything we ever need is already inside of us. The trick is realising it.

When we take control of our minds we find the true source of eternal happiness, contentment and inner peace.


Inner peace come from within and should stay there

It is easy to create inner peace. It is mostly about slowing down.

It’s harder to maintain inner peace.

We all know this pattern:

  • You feel stressed so you take a break.
  • You meditate.
  • After 20 minutes, you feel good. You carry on with your day.
  • As you go about your day you gradually get warn down until you lose your inner peace.
  • Then you’re stressed either permanently or until you take another break.

How many times have you experienced that situation?

What if you could stop that from happening?

What if you could create inner peace and then actually sustain it?

There is a way.



How to create inner peace that lasts

We’re agreed that we can create inner peace quite easily, right?

But as we go through the day we come across sources of negative energy that sap away at us. And before long we lose inner peace.

The logical solution to this is to prevent negative energies from interfering with our inner peace.

We need to maintain our equanimity of mind while going about our day.

To do that, we need to separate what happens outside from what happens inside.


Why external influences enter and influence the mind

Our tutorial on Pratyahara yoga reveals how much stronger your mind is when you cut out negative influences.

For inner peace, we need to guard what we take in to the mind.


Because inner peace lives in the mind, but is forced out by negative external influences (like your ex).

Reality enters the mind by way of the senses. Sight, smell, tasty, sound, touch. Through these senses the outside world enters us and comes into contact with the mind.

Once the world enters the mind, it influences our thoughts and emotions.

  • A loud voice makes us anxious.
  • A bang gets the heart racing.
  • Bad news makes us sad.
  • Negative people irritate us

Those feelings of anxiety then affect us inwardly. We start to think and feel differently.

Once we are thinking and feeling differently, we change our actions. Because we’re feeling anxious, we are unable to focus and so are unproductive. We may even act in negative ways. And when we act in negative ways, we produce negative results which make us feel worse. This becomes a vicious cycle.

The problem here is that everything influences everything else.

  1. A negative thought produces a negative feeling.
  2. A negative feeling produces a negative action.
  3. Negative actions lead to negative results
  4. Negative results lead to negative thoughts.
  5. Go back to number 1.

Most people exist in a frenzy of stimuli, both internally and externally. They become like a chemical reaction. Thoughts leads to actions leading to consequences leading to feelings leading to… [etc.]

It’s like dominoes. One thing automatically leads to another and so on, with zero control.

For inner peace, we need to stop everything from influencing everything else. That’s because our thoughts / feelings / emotions / reality only effect us when they work in tandem.

  • An external stimuli, such as a sound, will not affect us unless we allow it to influence our moods, thoughts emotions, etc.
  • A thought will not affect us unless we allow it to influence our emotions, actions etc.
  • An emotion will not really effect us unless we allow it to influence our thoughts, actions, etc.

When we see a thing for what it is (a thought for just a thought, a feeling for just a feeling) we stop these things from affecting us.

Using this wisdom, we can start to create sustainable inner peace.


Follow these 10 steps to create sustainable inner peace

*You will probably want to read this guide to Vipassana before continuing.

The key to creating sustainable inner peace is to see things for what they are. This stops the vicious cycle of reactivity, creating sustainable inner peace.

The first five steps are about perceiving the true nature of reality via the senses.


1: Hear sound for the pure energy it is:

We can learn to tune out noise. And this is one way to massively improve 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 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.

The best sound to meditate on is a Tibetan Singing Bowl.


2. See with your mind, not just with your eyes:

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.


3. You can’t touch this:

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.

*Use this guide to body scan meditation to master physical sensations.


4. It’s a matter of taste:

For many people, tastes can cause great distress. That’s partly because tastes can indicate something wrong with the body.  And we all know what it feels like to be distracted by a yucky flavor.

When you’re distracted by a taste, meditate on it and remind yourself that it is just a taste and does not mean anything.


5. Smell with your mind:

Scent is one of the most emotionally provocative senses of all. Scents bring up memories. And memories can lead to all manner of emotions.

I personally practice aromatherapy a lot because I absolutely love different scents. But sometimes, scents are unwanted, and can stir-up painful memories.

This happens because we allow the scents to immediately affect the mind. When we stop and mindfully say, “That’s just a scent” we prevent the scent from interfering with the mind.


6. Your worst enemy cannot harm you as much as your unguarded thoughts:

Our guide to tutorial on stopping negative thought depression gets read a lot.

No surprise.

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

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.



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.


7. Reframe the way you feel about emotions:

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

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.


8. Quit Imagining Negative Situaitons:

In our article on the power of the subconscious mind, we discussed how powerful imagination is.

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.

Train your imagination so that you can use it in positive ways instead.


9. Make your body heal your 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.


10. Talk to yourself in a loving way:

Take a look at these examples of negative self talk.

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.


These 10 tips allow us to create sustainable inner peace.

The mind should balance in the restful space between the senses.  There it can stay pure and untouched, calm and with equanimity.  Then we will enjoy sustainable inner peace.

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About Paul Martin Harrison 495 Articles
Paul Harrison is a meditation teacher, author and journalist based in Hamilton, Ontario, Canada. Paul has helped thousands of people to discover their true potential. Don’t miss Paul’s inspirational and enlightening book Journey To The Buddha Within You.

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