Meditation Mountain - Meditation for Inner Peace ~ 15 Minutes to Reduce Stress

Episode Date: March 8, 2021

This meditation for inner peace is a 15 minute guided session here to help you reduce stress, relieve anxiety and bring a moment of calm into your life. Mindfulness and self awareness are the keys to stress reduction which we can achieve though short guided meditations. Inner peace is a term that scares a lot of meditation beginners. It sounds like such a monumental task that only the most advanced monk-like meditation experts among could ever dream of achieving. But don't let that put you off. Inner peace has no requirements, it means different things to different people and in this 15 minute guided meditation on inner peace we will go through some simple techniques and exercises to help us make our way to somewhere more peaceful. Meditation for stress and anxiety is the main focus here today. Inner peace is often times the result of reducing or removing stress, anxiety, overthinking or even depression. When we're trying to learn how to meditate as beginners often it's common to find ourselves trying to force peace into our heads or on our bodies. However what we can learn from guided mindfulness meditations is that we are much more likely to find inner peace when we focus on removing the sticking points and situations in our head that are making it difficult for us to be at peace. In that sense inner peace is not something we go after, it's our natural state that we can return to when we deal with the other issues inside our own heads and find a way to let them go. Reducing stress is usually the fastest route to finding your own form of inner peace. Guided meditations for stress are a useful tool. These will give you tactics as well as different perspectives that can help you re-frame your problems and restructure how you view them. Let me remind you that this is a loving kindness experience. Showing yourself some self love is the way to finding whatever inner peace looks like to you. Forgiveness of yourself and others, gratitude for what you already have are some of the fastest ways towards healing. In turn the more you heal the more at peace you'll become. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Meditation Mountain and this guided meditation for inner peace. When you're ready, settle yourself into a comfortable position, perhaps sit with your legs crossed, chin tucked in slightly, and spine extended, long and proud. Softly place your hands on your knees or in your lap. Make sure you are in a quiet environment where you won't be disturbed. And gently, let your eyelids fall closed. Thank yourself for taking the time out of your day to nourish your body in this way. For giving your body and your mind a time of peace and stillness. Begin to pay attention to your breath.

Just being attentive to what's happening within your own awareness, right here and right now. As you sit, simply notice the sensations of your breath, the rise and fall of your belly, the way your lungs expand and contract as you release. Now, we will repeat a cycle of deep breathing three times. Take a deep breath in, filling your body with air. Then release out through your mouth. Breathe in again with awareness. and breathe out with strength and purpose. One more time.

Breathe in deeply. Pulling the breath into your stomach, feeling your rib cage and lungs expand. And release. Pushing the air out of your lungs, out of your nose, out with strength. Noticing the entire cycle of breath, from the movement of the air coming in and filling the lungs and extending the abdomen slightly,

the movement of air going out, and being aware of the pause in between the in-breath and the out-breath. Now, let your breath return to its natural rhythm. Let your breath guide you, soothe you. The breath is a part of your body. Become aware of its presence, of its ongoing existence and consistent flow. There is an endless source of peace and calm in the atmosphere around you and within you. Use your breath to access this energy of calm and peace. As you inhale, imagine you are inhaling a deep sense of peace and relax.

And as you exhale, drop your bones heavy and release any tension. Exhale with a sense of peace and relaxation in your body and mind. Inhale, exhale. Feel yourself fall into relaxation. Feel the tension in the muscles releasing. Feel the skin of your scalp relaxing. your jaw unhinging the tongue doesn't touch the roof of your mouth your shoulders drop down the muscles in your back the trapeze muscles are relaxed you find yourself soothing down all muscles focusing just on your breathing if thoughts come in just let them pass don't stop to talk to them just observe and let them go as you keep your mind and focus on your breathing and deepening your sense of peace. Imagine that you are breathing right through the palms of your hands. Invite more lightness into your fingers and fingertips. Breathe in and breathe out. Completely let go of your wrists. Let the sensation of peace take over your hands.

breathe in and breathe out any tension or stress that no longer serves you as you find yourself more and more relaxed allow your breathing to become deeper and deeper until you feel at one with the universe that rhythm that makes your heartbeat the blood flow through your veins and your eyes and your eye sparkle. It's important to remember to be at one with your being. We're often so busy doing other things that we forget to just be. If at any time, later in the day, you notice a feeling of discomfort coming back. Simply repeat this practice of breathing in calmness and breathing out any tension or stress. Through your breath, you'll be anchored again in this present moment.

Repeat the following affirmations quietly in your mind. Or out loud, whatever way feels comfortable for you. I am calm and mindful. I accept myself for who I am. I am safe and every breath I take fills my soul with ease. When anxiety visits me, I can breathe it all away. Feelings are just visitors, and I let them go.

I feel the fear, and I let it go. I am strong and resilient. I am above stress of any kind. I am supported, loved, and cared for. I am familiar with these feelings, and they do not scare me. Now, it is time to return to your first. awareness. Let your muscles wake up by opening and closing your hands, shrugging your shoulders, wiggling your toes. When you feel ready, softly begin opening your eyes and know that these

feelings of love, serenity, and peace will remain with you long after this practice. Thank you for joining me for our point. practice today.