“I am leaving you with a gift—peace of mind and heart. And the peace I give is a gift the world cannot give. So don’t be troubled or afraid." - Jesus

5 Meditation Tips

                         photo: @jeff_davis

Peace Meditation Tips. Get started now!

1. Find a quiet place.

2. Sit upright, close your eyes and breathe in slowly through the nose while allowing the chest and stomach to puff out.

3. Once the lungs are full, release the breath slowly.

4.  After you're comfortable with breathing deeply, start trying to notice where the breath first hits your nose as it enters and where it hits when it exits.

5. Your mind will wander, but don't beat yourself up. Just take your attention back to your breath and know that you will improve with practice.

Mindfulness is a type of meditation that, when done regularly, can reduce or even prevent anxiety. It’s like “peace training”. It can be done by someone of any religious faith. How to begin Mindfulness meditation? Read this book, Mindfulness In Plain English, and consider taking a class called MBSR or doing a 10-day Vipassana meditation training.  

Mindfulness meditation is a practice that is centuries old and is increasingly supported by scientific research as a way to reduce anxiety.  Better yet, there's also scientific support for it as a method to prevent anxiety.  You can say that it’s a practice that can create peace.  Meditation is often associated with Eastern religions such as Buddhism or Hinduism, but it can be done correctly by someone of any religious faith (or no religious faith at all). 

Mindfulness meditation is a modern form of Vipassana meditation, which began in India about 2500 years ago. Though there are many types of meditation, I recommend Mindfulness meditation because it has withstood the test of time and its benefits are proven by scientific research.  Like physical exercise, Mindfulness meditation is something that is most beneficial when it is done regularly.  It's a skill that improves with the amount of time devoted to its practice.  Further, the more you practice it, the more you benefit from it.  It works and it can lead to positive changes in your life.  


Dr. Benjamin Williamson is a licensed physician who is board-certified in psychiatry. He earned his medical degree from the Wayne State University School of Medicine in Detroit, Michigan where he also completed his residency training in psychiatry. He currently practices psychiatry in coastal North Carolina. In his free time he enjoys surfing, organizing activities related to ocean conservation and Vipassana meditation.

Disclaimer: Creating peacefulness is not easy and requires a commitment to training. What we are offering is an "on ramp" to the path toward peacefulness. You can experience some benefits right away, but you will benefit more and more the longer you travel on the road.