How to Meditate for Peace

by Daniella Sforza

There are many ways to meditate, this is just one way. It can be done anywhere you are. Of course a place of natural beauty is sweet to softly midwife you into a deeper connectedness. 🀄


  • A comfortable surface to support posture.
  • Something to gaze at without distraction.
  • Comfortable clothing.
  • Optional: a blanket, mat or towel.
  • Instructions

    Step 1

    Wear something that would not restrict movement. (you may later want to dance ;) Loose comfortable clothing, or naked...

    Step 2

    Find a place where the sounds, smells, sights, feel and all senses are enhanced. A quiet glowing room, a fresh open mountain top, the salty seashore... Or close the door and imagine yourself there.

    Step 3

    Have a towel, mat or blanket to sit on creating a space within the greater space where you can settle on.

    Step 4

    Ideally find a surface that will support your posture. Sand works great as you can shape it into a "zafu;" a rolled up towel, blanket or pillow will do too. Chairs for those of us in our office.

    Step 5

    Sit with ankles parallel and your hips open. This allows the knees to drop down, aligning your spine for heightened relaxation of nervous system, toning abdominals, and optimum meditation. Sukasana.

    Step 6

    Rest hands palm up or palm down on your knees. This gesture of palm up is a receiving cup or palm down, is of giving and grounding a connection with earth.. More about Mudras (gestures) later...

    Step 7

    Reign in your focus. Rather than fix your eyes on an object or spot, gaze out into a single point on the horizon where all planes converge. In other words, the vanishing point, between your eyebrows.

    Step 8

    Begin to observe the quality of your breath. Then begin breathing rhythmically, measuring a 4-count inhale hold for 4-counts then exhale thru the mouth as if fogging a mirror. Repeat 3xs. Feel present

    Step 9

    Take a moment of gratitude shifting the energy within. There are never enough moments to be thankful; by being grateful more opportunities to be thankful arise. 4-count inhale/exhale now thru nose.

    Step 10

    Focus on the breath. Observe your thoughts as they pass like a mind stream, like waves that come and go. Disconnect one thought from the other. Remain 10 minutes here. Build gradually your practice.

    Step 11

    Let go. Be still. Be Peace. Know that each time you sit in meditation you allow not only a little bit of Peace into your day, you also bring a little more Peace to this planet. Breathe. Breathe.

    Step 12

    Perhaps your limbs have become numb during stillness, this will subside with practice. With a deep inhalation slowly wiggle fingers, toes, move ankles, wrists, hips, shoulders, turn your head softly.

    Step 13

    The slower you come out of your stillness the quicker your nervous system will trust your indications to let go each time with more ease and clarity.

    Step 14

    Get on up and walk gently into your day.