10 minute meditations for inner peace

Meditation is one of the most effective tools for inner peace in our modern world. When we meditate, we find a point of stillness within, which can become the calm in the eye of the storm, the refuge where we can be free from the stresses and strains of the modern world. There are numerous schools of meditations, with techniques varying from mindfulness to walking meditation to mantra meditation, and it’s often hard to know which techniques will work for us. Mansukh Patel is a meditation expert with over 30 years’ experience of creating personalised meditation programmes for health and inner peace. Try some of his favourite meditations here! 1. Relax body and mind Relaxation is a powerful tool to help you reduce stress and anxiety, and it helps to bring about a sense of inner peace in no time at all! This relaxation is often taught at the end of a yoga class. Lie down on the floor on a firm yet comfortable surface (a soft carpet or blanket is fine). Cover yourself with a blanket so you don’t get chilly. Starting from your feet, tense and relax each part of your body. Contract the muscles first in your feet, and then feel each of the toes relaxing as you soften the feet against the floor. Work up the body, through the legs, hips, abdomen, chest, back, neck and head. Then focus on your breathing, and each time you breathe out, let your body release tension. As you breathe in, take peace and calmness into the body. Repeat for a few minutes. To finish, gradually bring your awareness back to your body and feel how your body is positioned on the floor. Move your toes and fingers gently, then stretch and sit up without disturbing that wonderful feeling of relaxation. 2. Meditate on light Light meditations are one of the easiest and fastest tools for quickly regaining your focus and feeling of wellbeing. All you need is a candle, and many people like to use a candle lit from the World Peace Flame. The vision of Mansukh Patel and Savitri MacCuish, the World Peace Flame is an eternal flame which represents the goals of people the world over for peace. Try this meditation for inner peace, taken from the book, The Flame that Transforms. Light a candle and relax: sit comfortably for a few moments and focus on your breathing. Take 3 deep breaths. On the next inhalation think: I am peace As you exhale quietly think: I give peace Repeat as often as you want. Relax into the vastness of peace you have created.

Mansukh Patel is a meditation expert with over 30 years’ experience of creating personalised meditation programmes for health and inner peace.