Meditation Instructions

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.

Your First Meditation

To begin meditating, find a place where you can sit comfortably and quietly. Then close your eyes and do nothing for a minute or so. Thoughts may come during that time, and that is okay. Then start the audio below and play your mantra** at a whisper. Each time you hear your mantra, say it quietly inside without moving your tongue or lips. After one minute the audio will fade to silence. Then continue saying your mantra quietly inside for four more minutes. If thoughts come during that time, gently return to saying your mantra quietly inside. The audio will tell you when four minutes is over. Follow this instruction for your first meditation only. After your first meditation, follow the instructions in the Daily Practice of Meditation section below.

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(If you created your own mantra on our site in the past, from now on use the mantra above and then expand your mantra as described below.)

Daily Practice of Meditation

Meditate every morning and every evening for 15-30 minutes. It is best to meditate before you eat. Try to meditate in a quiet place but if you do not have a quiet place to meditate that is okay. Noise is not a barrier to meditating. 

Sit quietly, close your eyes, and do nothing for a minute or so. Thoughts will come and that is okay. It is natural to have thoughts during meditation. After a minute or so, in the same natural way that thoughts come, and without moving your tongue or lips, quietly inside start saying your mantra. Slowly repeat your mantra until you are done meditating. When thoughts come, gently return to saying your mantra. When you finish meditating, lay down and rest for 4-5 minutes.

At times you may be saying your mantra unclearly, and that is okay. At times you may not be saying your mantra at all, and instead your mantra may be a sense or a feeling of your mantra, and that is okay. At times all thoughts and your mantra may disappear and you may simply be aware, and that is okay.

You may go to sleep during meditation, and that is okay. When you wake up after being asleep, meditate for a few more minutes and then lay down and rest for 4-5 minutes.

Common Mistakes

Do not TRY to meditate. Trying to meditate is the biggest mistake people make. During meditation, just do nothing. It is very important to do absolutely nothing during meditation.

The benefits of meditation come from meditating regularly. The benefits come naturally over time, and there is nothing you can do to MAKE those benefits come. So avoid looking for particular experiences or signs of progress or failure with your meditation because that will block you from getting the benefits of meditation.

Meditation can make you happier, it can make you feel more at ease and calmer, and it can help you get along better with others. You may notice those changes soon, or you may meditate for six months before you notice any changes. So just get in the habit of meditating regularly twice every day, and then be patient. Getting in the habit of meditating regularly is very important.  And if you stop meditating, just start back meditating again. 

Expanding Your Mantra

(DO NOT expand your mantra until you have been meditating regularly for the times specified below. If you jump ahead and expand your mantra before the times specified below, or if you have not been meditating regularly twice a day, you will not get the benefits from expanding your mantra.)

After you have been meditating regularly twice a day for six months, start using this mantra. Play the mantra at a whisper.   

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After you have been meditating regularly twice a day for one year, start using this mantra. Play the mantra at a whisper.

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After you have been meditating regularly twice a day for one year, start using this instruction during meditation also: 

Until now your mantra has 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, occasionally notice your breathing there.

After you have been meditating regularly twice a day for eighteen months, start using this mantra. Play the mantra at a whisper.

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After you have been meditating regularly twice a day for two years, start using this mantra. Play the mantra at a whisper.

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Advanced Inner Peace Meditation

Inner Peace Meditation is probably the most effective meditation available today. We also provide Advanced Inner Peace Meditation, which is even more powerful. 

After you have been meditating regularly twice a day for 2 years, you will then be eligible to start Advanced Inner Peace Meditation. If you want to start Advanced Inner Peace Meditation in two years, you must fill out this form now. Then in two years we will automatically send you free instructions for how to practice Advanced Inner Peace Meditation. 

Side Effects and Cautions

There are side effects to meditating. Immediately after meditating you can be 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, stop meditating. Instead try walking in nature, doing yoga, or exercising to relax.    

If you find that meditating is disturbing, upsetting, or disquieting for you, stop meditating and do not meditate any more.  

Finally, meditation is not for solving serious emotional or psychiatric problems. So if you think you might have such problems, do not try to fix them by meditating but instead get professional help.

*

Inner Peace Meditation is nondirective mantra meditation. 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. Other meditation techniques classified as nondirective are the Relaxation Response, Acem meditation and Transcendental Meditation® according to the research report “Nondirective meditation activates default mode network and areas associated with memory retrieval and emotional processing” in Frontiers in Human Neuroscience; 2014: 8:86.

**

Your mantra is Vedic Sanskrit words and sounds that have been used in meditation for thousands of years.

Frequently Asked Questions

“I have been meditating for a very long time (I am 75 years old), but have always ended up trying or trying not to try! Your meditation instructions have relieved me of this tendency and I really find this meditation very relaxing and easy to do.”       Julie

Question: “I used to mediate regularly but stopped. Now with Inner Peace Meditation I am finding it difficult to quieten my mind and let the thoughts pass.”

Inner Peace Meditation works by doing nothing. You say that you used to meditate. There are many different types of meditation and many of those such as mindfulness require you to focus your attention and concentrate on getting rid of thoughts, or on how you are sitting, your breath, a thought, a sound, or an image – any of which require that you exert some effort to DO those things. Perhaps the meditation you did in the past required such efforts and so now you are expecting Inner Peace Meditation to require effort. Also, you say you are finding it difficult to quieten your mind and let the thoughts pass, which suggests that you may be exerting effort trying to quiet your mind and in letting the thoughts pass.

Again, Inner Peace Meditation works by doing absolutely nothing. When you exert effort and try to DO Inner Peace Meditation it does not work, and such effort may even give you a headache.

Thoughts come for everyone when practicing any meditation, that’s natural. When thoughts come while practicing Inner Peace Meditation you do not exert any effort against them but rather you let the thoughts come as they will and then you gently think your mantra in the same natural way as the thoughts are coming. Then the mantra may be gone and thoughts will have come again, and again in the same natural way that those thought are now coming you again gently return to saying your mantra quietly inside. When doing mantra meditation everyone goes back and forth between having thoughts and thinking their mantra during meditation. So don’t be concerned when thoughts come, just relax and do not resist your thoughts or try to quiet them, and then gently return to saying your mantra quietly inside.

TRYING to meditate – exerting effort to meditate – is the most common mistake people make with mantra meditation. That is understandable since success in life usually comes through exerting effort, and so exerting effort has become our habit. Consequently when people start Inner Peace Meditation many exert effort out of habit and try to DO something, but mantra meditation is about doing absolutely nothing. 

Doing nothing is quite pleasant but it is also an unfamiliar experience for most people. Just know that it is through doing nothing that you gain the deep rest and benefits of Inner Peace Meditation. And do not be concerned when you fall asleep during meditation; everyone falls asleep occasionally during Inner Peace Meditation and that’s just fine. In fact many people do Inner Peace Meditation to help them get to sleep, or to get back to sleep when they wake up in the night.

Finally, just as each day is different each meditation is also different. During some meditations you will have thoughts almost entirely. During other meditations you will be thinking your mantra more often. And sometimes thoughts and your mantra will be absent and you will simply be aware. So do not be concerned about differences in your meditations from day to day, week to week or month to month. Just know that every time you meditate you are getting very deep rest that is building up in you and that that deepening reservoir of rest is what yields the benefits of mantra meditation.

“Why did people start meditating originally? What was its purpose?”

It appears that meditation was developed in part to help free us from the stress and worry that come from thinking too much.

We developed the ability to think abstractly only about 70,000 – 95,000 years ago and the life we live “in our head” today apparently did not exist before that time. As our ability to think abstractly developed we were then able to think about the future and the past more, which in turn caused more stress and worry.

And so today we live two lives: we live life in our Freedom2 1thoughts and we live life as our experience of the present moment. Freedom from stress and worry comes as our life in thoughts diminishes and our experience of the present moment predominates. Freedom comes through learning how to balance thoughts and the present moment and meditation is a way to learn that. To learn more about freedom from thinking too much, click on the image.

Freedom2 1

“What does scientific research tell us about which meditation technique is best?”

While meditation techniques have been practiced for thousands of years, scientific research on meditation began only when researchers at Harvard University began studying meditation in the 1970s. Since then there has been research on different meditation techniques and their effects but as yet there has been almost no research that compares different meditation techniques in terms of their effects. For example while researchers have found that mantra meditation may lower blood pressure, research has not been done yet that compares mantra meditation with other types of meditation in terms of lowering blood pressure. Thus it’s fair to say that today (2015) research on meditation is still in its early days.

Research is also suggesting that different meditation techniques may affect the physiology differently. For example mantra meditation may be more effective than other types of meditation for lowering blood pressure, stress, and the risk of heart disease and stroke while other types of meditation may be more effective than mantra meditation for treating psychological disorders and increasing compassion and kindness. Further, it is not yet known how individual factors such as your upbringing, dna, psychology, world view, etc. effect which meditation technique is right for you.

We are optimistic that over the coming years research that compares different meditation techniques will be done. The results of that research may then enable you to design a meditation practice based on who you are and the outcome you seek. Until then however, go online and review the meditation research that is relevant to your goals. Remember that you may be meditating for many, many years. So investing time now to get properly oriented makes good sense.