Find inner peace: 5 meditation exercises to switch off

Are you looking for inner peace? We’ll help you find them. With our meditation exercises for at home, you can simply switch off. Now read on.

In this article you will learn:

  • Why inner calm is so important
  • How to find inner peace
  • Which meditation exercises can help you with this

Are you constantly electrified? Why inner calm is so important

Stress and hectic pace accompany us through our everyday life. We cannot directly influence some of these stress factors ourselves. For example, if you live on a busy street, you can hardly avoid the noise pollution. We are also burdened by the noise that surrounds us in the (open-plan) office, for example.

But our private life can also be stressful. Namely when we put on too many appointments in our free time . A separation can also bring us mentally out of balance. Just like worrying about sick family members or friends, financial problems, the tension before an important appointment and and and. The list of external factors influencing our stress level seems to go on and on.

If we are permanently energized, negative consequences are inevitable. The constant tension affects both our psychological and physical well-being and can be reflected in a wide variety of complaints. Examples for this are:

  • Difficulty concentrating
  • Irritability
  • a headache
  • Restless sleep
  • Indigestion
  • Effects on our immune system

In order to survive in our turbulent world, we long for inner peace . But what does that actually mean? There is no standard definition in the literature for the expression of inner calm. Mostly in this context one speaks of balance and serenity . Others talk about letting go and not wanting to control everything all the time. Often it is also about being mindful and listening to your body and mind. Or about strengthening self-confidence and reducing self-doubt in order to find inner peace.

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Depending on which external factors prevent us from finding our inner peace, the possible measures are diverse. For example, those who suffer from a lot of noise pollution should try to reduce the noise . Anyone who feels pressured by too many appointments should reduce their obligations. And if you are stressed by the constant beeping of your smartphone , you should plan time off from digital devices as part of your daily routine.

Take a break from digital devices if, for example, the beeping of your smartphone stresses you too much.

Even small things can have a big impact on our wellbeing . Many people find peace and relaxation in a short walk. Others switch off completely when they pursue their hobby. Still others help a short meditation, yoga or a consciously planned time out for yourself. Everyone is different . And therefore everyone has to find their own way to find inner peace.

It can help to bring order into your life . You shouldn’t put off unpleasant tasks in front of you. You should actively plan time for activities that are important to you. The writing of a diary or journal Mindfulnesscan help you to become clear about what burdens you in everyday life and what makes you happy. On this basis, you can concentrate more on the things that are good for you and avoid those that cost you unnecessary strength.

Keeping a journal can help you organize your life and find out what is really bothering you.

5 meditation exercises – your way to more serenity

The state of inner calm can be reached in different ways. As already mentioned, one of these ways is meditation. When we meditate, we are all with ourselves . We focus on our body, on music or on an object.

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There are many different meditation techniques. We introduce you to five meditation exercises that you can easily incorporate into your everyday life. Just try out which one suits you.

1. Meditate with a mantra

Pick a word, your mantra. It doesn’t matter what kind of word you choose. Short words such as the word “rest” are well suited . Now sit upright, for example on a chair or a mediation pillow. Close your eyes. Inhale and exhale slowly a few times. Now say your mantra a few times quietly or just in front of yourself. Then concentrate on your word for another 15 to 20 minutes and feel its sound. Then open your eyes, loll around and stretch and come back to the here and now .

2. Meditate with music

Pick some quiet meditation music . Indian chants are well suited because you can concentrate on the foreign words. It doesn’t matter whether you understand the words. After you know the words to some extent, sing along at the top of your throat. You dare! You are at home and nobody is listening to you. You will see how liberating it is to sing out loud everything that otherwise constricts your throat.

You can free your mind with calm meditation music that you sing along loudly.


3. Meditate with an object

Take an object and place it in front of you at a distance of about one meter at eye level. Now look at your object again and again for about 10 seconds and then look away again. You do this for a total of five minutes . Then you close your eyes, breathe deeply in and out a few times, open your eyes and you’re back to everyday life.

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4. Meditate while walking

Focus on how you are walking. Slowly put one foot in front of the other. Feel how every single step, the soles of your feet and your legs feel. Notice how your heart beats and how your breath flows. Concentrate fully on your body.

5. Meditate on a journey through the body

You don’t necessarily have to move to feel inside your body. You can also do the so-called body scan while sitting or lying down. Close your eyes and notice how your body feels. Walk in your mind through your whole body: from your feet to your head. Feel how each part of your body feels. You perceive emerging thoughts and feelings and let them pass without evaluating them. Then you concentrate fully on your body again. Then remain in silence for a few minutes before returning to the here and now.

If you are just learning to meditate, your thoughts will often wander: to problems at work or to disruptive factors such as street noise. Like many other things, meditation needs to be learned . So, if you can’t fully relax on the first try, keep trying. Try other meditation techniques and stay calm . With practice comes relaxation.

Find inner peace – that’s how it works

Stress, hectic rush, worries and problems. They don’t make it easy for us to switch off and focus on ourselves. It is essential for both our physical and mental health that we reduce stress.

The ways to less stress are completely individual. Reducing noise pollution or deadline pressure can be a solution. Another possibility is meditation. Regular meditation makes it easier and easier to find inner peace and serenity . Even if your life is doing somersaults around you.

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