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Posted on Sun, Dec 12, 2010 : 3 a.m.

Use 'peace' as a mantra in meditation to achieve serenity

By Susan Scott Morales, MSW

whitedove.jpg

Photo by Flickr user merlune

Mantra repetition is a classic meditation technique used in many traditions. I have found my students and clients are comfortable with using a word like “peace.” The technique is simply to repeat the word on the in-breath and again on the out-breath. Sometimes people use different words for each. For example, on the in-breath “release” and on the out-breath “relax.”

This technique occupies the mind, gives it a focus that takes it away from the daily chatter. Other variations that I’ve found helpful are to bring in an image. As I repeat “peace,” I picture the peace symbol or a white dove. Another device I use is to repeat “peace” in a different language — “paz” or “shanti.”

I believe what we’re doing, besides giving our minds another focus, is calling on that part of us that desires tranquility. As I suggested in last week’s blog, peace exists within us. We have to get our thoughts and tensions out of the way to experience it.

This week as you meditate, breathe in peace and feel yourself connected to the serenity within. Breathe out peace and send your serenity into the world.

As a mental health professional, an owner of a fitness studio, a writer and a wife, mother and grandmother, I have found meditation to be helpful in every aspect of my life. To find out about my meditation classes this fall or my newly published novel, A Barroom View of Love, contact me at susanmmorales@yahoo.com or check out my websites: susanscottmorales.com and bodiesinbalancefitness.com

Comments

Linda Chapman

Sun, Dec 19, 2010 : 8:28 a.m.

At this time of year, our minds long for peace. Bringing that word, that powerful concept, to meditation is a wonderful idea!

Susan Scott Morales, MSW

Sun, Dec 12, 2010 : 2:29 p.m.

Thanks, Megan. If you'd like to elaborate, I'd love to include your story in my blog.

Megan

Sun, Dec 12, 2010 : 1:38 p.m.

meditation has many evidence-based benefits in helping people manage chronic pain conditions, too!