Transform Your Mind and Body: A Guided Mindfulness Meditation for Stress Relief and Inner Peace

7 min readFeb 11, 2023

Whether you’re stressed or just want to chill out in general, this guided meditation will help you to find inner peace. Even if your mind is racing with thoughts and worries, you can still find some relief by following along with me as I guide you through this simple but effective mindfulness meditation.

What is Mindfulness Meditation?

Mindfulness meditation is a way of paying attention to the present moment. It’s a form of meditation that can help ease stress and anxiety, lower blood pressure, improve your immune system and even make you happier. Mindfulness can be done by anyone, anywhere — in any position (lying down or sitting), with eyes open or closed — no special equipment necessary!

The practice involves focusing on your breath while maintaining an open awareness of sensations throughout your body. If thoughts arise during this time — and they probably will — you simply acknowledge them without judgment before returning attention back to breathing again.

Mindfulness meditation is a simple practice, but it’s not easy. It takes time and patience to learn how to focus on breathing without distraction. As you continue with your mindfulness practice, you’ll begin to notice that thoughts don’t have as much power over you — which can lead to more peace of mind in everyday life.

How to Practice Mindfulness Meditation

Focusing on the breath is a great way to start.

Start with a short meditation.
Focus your attention on your breathing and let go of any distractions that come up in your mind (like thoughts about how long you have been meditating).
Don’t worry about how you are doing or what you are thinking; just focus on being present with each breath as it comes into your body, then goes out again.
Don’t judge yourself for having thoughts — it’s normal! And don’t try too hard either; just keep returning to the breath whenever you realize that your mind has wandered away from it again.

Once you have a good idea of how long it takes for your mind to wander away from the breath, try extending each meditation session by five minutes. If you are able to focus on the breath for 20 minutes without getting distracted by thoughts or feeling like you need to get up and do something else, then congratulations! You are doing well; keep practicing.

Benefits of Mindfulness Meditation

One of the most important benefits of mindfulness meditation is that it reduces stress, which has been linked to a number of health issues. By calming your mind and body, you can improve your mood and reduce anxiety.

Mindfulness also helps you focus better on whatever task at hand — whether that’s work or personal relationships — by improving your ability to concentrate. A recent study found that people who practiced mindfulness showed improved attention span compared with those who didn’t practice mindfulness (1).

Being more self-aware may seem like something only reserved for monks living in secluded monasteries, but there are several ways to develop this skill outside of meditation! One way is simply by being aware of what’s going on inside yourself as well as around you; another involves practicing compassion towards both yourself and others (2).

Try a guided meditation that helps you be mindful, stress less and find inner peace.

Meditation can help you be more mindful, deal with stress, find inner peace and relax. It’s also been shown to improve sleep quality and reduce anxiety.

You may be wondering what exactly is meditation? How does it work? And why should I try it?

In this guide we’ll answer all these questions and more!

Set yourself up for success

It’s important to create a safe space for yourself. If you’re in your bedroom, turn off any electronics and light sources (except for a candle). Get rid of anything else that might distract you from the meditation session: no phone or laptop screen!

Before beginning, take a few deep breaths in order to center yourself and relax. Focus on how it feels when air goes into your nose and down into your lungs, then exhales back out again. If thoughts start popping up during this process — which they will — try not to judge them or get frustrated by them; just acknowledge their existence and let them pass by without engaging with them in any way. Once these thoughts have left our mindspace entirely, we can return our attention back onto our breath as if nothing happened at all!

Be kind to yourself

As you meditate, it’s important to be kind to yourself. Try not to judge yourself or compare yourself with others. Don’t be too hard on yourself if you’re not feeling completely peaceful and relaxed as you begin this practice — it takes time! The most important thing is that you keep coming back each day so that eventually, over time, your mind will become more at ease with itself.

You can always take a moment to breathe deeply, which will help you come back to the present moment. You may also want to try some gentle stretching exercises before meditating so that your body feels more relaxed when you sit down on the cushion.

Establish a safe space — physical or mental — where you can meditate.

Establish a safe space — physical or mental — where you can meditate.
Find a quiet room with minimal distractions, or create your own safe space in the corner of your mind. It’s important to feel comfortable and relaxed so that you can focus on your meditation practice.

When you’re ready to begin, sit in a comfortable position with your spine straight. You can meditate while sitting on the ground or in a chair, but it’s usually best to use cushions or blankets when meditating on the floor.

Silence your internal dialogue, if only for a moment.

The best way to do this is by focusing on the breath. Focus on your breath as it moves in and out of your body, noticing how it feels as it passes through your nose or mouth and into your lungs. Try to clear your mind of all other thoughts so that you can focus solely on this one thing at a time: breathing in…breathing out…breathing in…breathing out…

As you do this exercise, try not to judge yourself or others; simply focus on observing what is happening right now without making any judgments about what should have happened differently (or even better).

Focus on the breath.

As you focus on the breath, there are a few things to keep in mind:

Breathe in through your nose and out through your mouth.
Pay attention to the breath as it flows in and out of the body.
If other thoughts come into the mind, acknowledge them but let them go without judging or analyzing them (this is what we mean by “mindfulness”).

If you find yourself focusing on the breath, that’s okay. If other thoughts come into your mind, acknowledge them but let them go without judging or analyzing them (this is what we mean by “mindfulness”).

Meditation can be very helpful in dealing with stress and anxiety.

Meditation helps you manage stress. Stress is a normal part of life, but it can also contribute to illness and other health problems if left unchecked. By practicing mindfulness meditation regularly, you’ll learn how to better cope with stressful situations as they arise — and even prevent them from occurring in the first place!
Meditation helps you relax. One of the main reasons people practice meditation is because it’s so relaxing! This can make a huge difference when it comes to managing your stress levels by allowing time for relaxation at regular intervals throughout each day (or night).
Meditation helps you sleep better: If getting quality sleep isn’t already high on your priority list then maybe it should be; lack of good rest can lead directly towards increased anxiety levels which makes dealing with day-to-day life much more difficult than necessary (and we all know how much fun that would be).

Meditation helps you get through difficult situations. We all have bad days, and sometimes those bad days can make it hard to get through the rest of your life. However, if you meditate regularly then when one of these difficult times hits you’ll know that there’s something you can do about it (i.e., meditation) rather than feeling hopeless and helpless in the face of a seemingly insurmountable problem.

Conclusion

In the end, meditation is a tool you can use to help make your life better. It doesn’t have to be difficult or time-consuming, and it’s certainly not just for monks in monasteries anymore! If you want to try out this practice for yourself, we suggest starting with one of these guided meditations on our youtube channel. They’ll walk you through each step so that even if it seems intimidating at first glance — or second glance! — you’ll be able to find peace within yourself and let go of whatever stressors may be weighing down on your mind right now