What you will learn
A Beginner's Guide To Learn How To Meditate With Tranquil Mind
This guide teaches Tranquil Mind – a simple, effective meditation practice that uses loving-kindness (warm, caring feelings) for meditating. This is based on the earliest, original teachings of the Buddha.
Unlike other meditation methods that focus on the breath, this approach is easier, more enjoyable, and often produces deeper, and sometimes, faster results.
Click here to learn how to meditate in 20 minutes
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Key Benefits Reported
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Better Sleep
A calmer mind that settles naturally at night
Less Stress & Anxiety
Release mental tension from the very first session
Greater Happiness
Genuine joy that arises from within, not from circumstances
Richer Relationships
More patience, more compassion, more presence
Deep Insight
Understanding of how your mind actually works
Our Object
Your meditation object in Tranquil Mind = the feeling of loving-kindness
Important: with meditation and mindfulness, we are not trying to control anything. We are not trying to force anything to happen. We are not trying to make things any different than what they are. Keep this in mind as you practice. Your job is only to observe. This is very different from other mediation practices.
The 6Rs
The Most Important Tool: The 6Rs
When your mind wanders, and it will, use this simple 6-step process to bring your attention back to your object of meditation – the feeling of loving kindness. When starting out, this will take a period of time to implement but will eventually become an automatic process. Some people, when starting out, will print out the 6Rs and place them where they can be easily seen and referenced.
It’s critically important that you understand the purpose of the 6Rs. They are what we use to gently bring the mind’s attention back to our meditation object. It’s perfectly natural that when meditating, our minds will wander. In fact, we expect this to happen! We call these distractions, because they have pulled your attention off the feeling of loving-kindness.
We never try to force ourselves to make our minds do something, we are not stressing about anything, we are simply feeling and observing. This is unlike other practices you may have tried or heard about. We have fun and take a playful, lighthearted approach to this practice. Keep that in mind as you learn how to meditate.
Remember: You never push distractions away forcefully. You simply stop feeding them attention and gently redirect back to your object of meditation - the feeling of loving-kindness.
01. Recognize
Notice that your mind has drifted away from your meditation object – the feeling of loving-kindness or your spiritual friend
02. Release
– Let go of whatever distracted you
– Don’t analyze it or fight it
– Just stop paying attention to it, let it go
03. Relax
– This is the most important step!
– Notice any tension or tightness in your head and/or body from the distraction
– Actively soften and relax
– This step removes the stress that distractions create
04. Re-smile
– Put a gentle smile back on your face
– Smile with your lips, eyes, and heart
– This naturally lifts your mood and energy
05. Return
– Gently bring your attention back to your loving-kindness feeling
– Don’t force it – make it a smooth, kind movement
06. Repeat
– Use this process each time your mind wanders, and you realize that your attention is no longer on your object of meditation
– Be patient with yourself – wandering is normal!
– Be kind to yourself, don’t get serious, don’t ”try harder”