In Search of Inner Peace? Try This Self-Guided Meditation Tutorial

Danielle McKee
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Many people think that inner peace is this out-there, unattainable notion, that it’s for practiced monks, devout yogis, or dedicated spiritualists. But I’ll let you in on a little secret: inner peace is for everybody! I encourage you to suspend judgement for ten minutes a day with this self-guided meditation, and simply observe what happens.
 

The illusion of control will lose its appeal as you surrender to life as it is. It is liberating, and can change your human experience for the better.

 
Self-guided meditation is just one technique you could use to clear out negative energy from your mind, and promote positive thinking and inner peace. Granted, calming your mind can be a challenge. But with practice, it can become second nature! You’ll also find that much of your life is guided by this relaxed, meditative state.
 

Practice This Short, Self-Guided Meditation to Clear Out Negative Energy

While meditation is always a great thing, you’ll reap the most benefits when you incorporate a consistent meditation practice into your life. When you consistently meditate, it becomes routine and you begin to see aspects of your meditation practice filter their way into your daily life. Let’s get to it!
 

Step 1: Sit

Sit wherever you are – home, office, airplane, car (just don’t close your eyes) . . . wherever! Place your hands on your knees or in your lap. You can place your hands in the Gian Mudra position by letting the backs of your hands rest on your knees and connecting your thumb and index finger on both hands.
 
 

Step 2: Recognize

Recognize how you feel. In this instance, recognize any negative emotions or feelings floating around in your mind or body. Pinpoint where you feel that negativity in your body, and calmly observe it in a non-judgmental manner. Let it be, and know that it’s okay (and completely normal!) to experience negativity.
 
 

Step 3: Breathe

As you take inventory of how you feel in your mind and body, take some slow, deep breaths. Feel the breath make its way into your nose, all the way down your throat, into your chest and down into your abdomen, swirling back up and out as a sigh through your mouth. Begin to feel the breath in your body and listen to it as it comes in and goes out without much effort at all.
 

 

Step 4: Feel

Breathe as you focus on the spot in your body where you feel negative energy. For example, if you feel anxiety or stress in your chest, take a deep breath and notice how your chest responds.
 
Allow the uncomfortable feeling to be there. Sometimes, with the experience of anxiety, it’s even useful to welcome it, using a “bring it on” mentality. Let it come and welcome the negative feeling warmly. Allow yourself to feel it and do not attempt to fight it.
 
 

Step 5: Focus

Whenever your mind starts to wander, allow your mind to focus again on your breath. Listen to the sound of it, and feel it as it enters and leaves your body. It’s completely normal to have several thoughts swirling around as you’re trying to focus on your meditation. Let them be there, and just observe them without judgment.
 
A good way to handle thoughts during a meditation is to simply recognize them, accept them, sit with them and then release them. You can picture them as clouds floating by in the sky or as stones in a stream.
 
 

Step 6: Be

Finally, sit and just be. Continue to breathe, listen to each breath, and feel how your body responds. Practice acceptance of the negative feelings, watch them come and go, and know that all is well – and that you can breathe through anything that life throws at you.
 

Final Thoughts

Practical day-to-day tip for self-guided meditation: When you’re trying to work this into your daily routine, use your phone timer for help. Set your phone to airplane or do not disturb, and set a timer for 10 minutes either first thing in the morning before you start your day or right at the end of it. This way, you don’t have to keep peeking at the clock.
 
As you continue your routine, you may increase your time or do it sporadically throughout your day where time permits. Another great tip is to download a meditation app. One that has come in handy for me is the Stop, Breathe & Think app. This app has guided meditations, but also has a meditation timer for a more “free style” form of meditation.
 
You’ll find that with regular practice of these simple meditation tips and instructions, begin to accept things as they are. The illusion of control will lose its appeal as you surrender to life as it is. It is liberating, and can change your human experience for the better. Following this routine will teach you to practice acceptance – in meditation and out of meditation – in your daily life.
 

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Danielle McKee

Danielle is a Northern California girl from the Sacramento area. She works at a Legislative Advocacy firm, enjoys yoga, meditation, writing, drinking wine and cooking for the ones she loves. Her yoga ventures have taught her to live more mindfully on and off her mat.

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