Inner Peace Meditation. ! How To Meditate
You learn to meditate by meditating. The silence and stillness you experience in meditation and the increased happiness and diminished stress you experience outside meditation are so attractive and welcomed that you naturally teach yourself how to go deeper into that silence and stillness each time you meditate.
To meditate you sit comfortably and quietly with your eyes closed and effortlessly and silently inside repeat a word or a short phrase called a mantra. Your mantra can be any word, sound, prayer or short phrase you like that is in your native language.
For example your mantra could be any one of the words: inner peace, effortless, compassion, love, one, calm, do nothing, or gentle, or any short combination of those words. Your mantra can also be from your religious tradition. For example if you are Roman Catholic your mantra could be “Hail Mary Full of Grace”, which in Spanish would be “Ave Maria”. If you are Protestant your mantra could be “The Lord is my Shepherd” or “Our Father Who art in Heaven”. If you are Jewish your mantra could be “The Lord is my Shepherd” or “Shalom” and if you are Hindu your mantra could be “Om Sat Chit Ekam Brahma” or “So Hum”. If you are of Tibetan Buddhist faith your mantra could be “Om Mani Padme Hum” and if you are of Islamic faith your mantra could be “Insha’Allah”.
To begin meditating, sit comfortably and quietly and close your eyes. Start by relaxing your muscles, first in your feet, calves, and thighs, and then by shrugging your shoulders and rolling your head and neck around. Then for the first minute sit quietly with your eyes closed and do nothing. During that minute thoughts will come and notice that those thoughts come simply and without any effort. Then after a minute or so, silently inside without moving your tongue or lips, start thinking your mantra in the same simple, effortless way as other thoughts came during that first minute.
Slowly repeat thinking your mantra in that same simple, effortless way for 15-30 minutes. As you repeat thinking your mantra, thoughts will come and that’s okay; having thoughts during meditation is natural. When thoughts do come, gently return to thinking your mantra in the same simple, effortless way as thoughts come. At times you may be thinking the mantra unclearly, and that’s okay. At times you may not be thinking the mantra at all but rather it may come as just a faint sense or feeling of the mantra, and that’s okay. And at times thoughts and the mantra may disappear entirely but you are fully aware in silence and stillness, and that’s okay.
During meditation it is important that you not TRY to meditate or make anything happen. Instead you must alway relax into effortlessness and let the mantra come in the same simple, effortless way as thoughts come. When you “try to make meditation happen” that will diminish the benefits of meditating, and it can cause pressure in your head or even a headache. The key to meditating is to do nothing.
Meditate every morning and every evening for 15-30 minutes. It is best to meditate before you eat. When you have finished meditating lay down and rest for 4-5 minutes. It’s fine if you fall asleep during meditation, but when you wake up meditate for a couple more minutes and then lay down and rest for a couple more minutes. If you have trouble getting to sleep at night, try meditating before laying down to sleep. If you have trouble with waking up in the night and not being able to get back to sleep, sit up in bed in the dark and meditate.
Avoid looking for experiences or signs of progress or failure with your meditation because that hinders meditation. Just be confident that after some time you will start to notice the benefits of meditating during your day. You may be happier, feeling more at ease and calmer, and getting along better with others. You may start noticing these benefits soon, or it may take up to six months of meditating regularly before you start to notice these benefits. So just get in the habit of meditating regularly and then stick with it. And be patient with yourself – if you stop meditating for a day or two, just go back and start meditating again.
After you have been meditating regularly for six months, add this instruction to your meditation: Until now your mantra has probably been coming from your head, or from nowhere in particular. From now on during meditation, gently shift your attention so that the mantra comes from your chest. To help center your mantra in your chest, notice your breathing occasionally.
Inner Peace Meditation is probably the most effective meditation program available today. We offer an Advanced Meditation program that is even more powerful. If you would like us to contact you when you become eligible for our Advanced Meditation program, you need to email us now
We are continually updating this site with more information about meditation and how to increase inner peace, so check back in occasionally.
There are side effects to meditating. Immediately after meditating you are generally more vulnerable to suggestions and outside influences. So avoid making decisions or taking on things of importance immediately after meditating.
If you find that sitting quietly is difficult for you for any reason then give up meditating with a mantra and instead consider walking alone in nature, doing yoga or tai chi, or running to relax your mind. Also, if meditating is disturbing, upsetting, or disquieting to you then give up meditating and do not do it any longer. Finally, meditation is not for solving serious emotional or psychiatric problems; so if you have such problems do not meditate and instead get professional help.
Inner Peace Meditation is nondirective mantra meditation. Other meditation techniques classified as nondirective are the Relaxation Response and Transcendental Meditation® according to the research report “Nondirective Meditation Activates Default Mode Network and Areas Associated with Memory Retrieval and Emotional Processing”
Nondirective meditations are based on effortlessness and acceptance of mind wandering whereas directive meditations such as Mindfulness and Vipassana are based on exerting effort to resist thoughts and to resist mind wandering. The above research report found that nondirective meditation activates the default mode network of the brain more than directive meditation, which means nondirective meditation provides deeper rest than directive meditations.
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