Meditation Instructions

Meditation Instructions

I

ntroduction to Inner Peace Fellowship Meditation (IPF Meditation)

**Inner Peace Fellowship Meditation (IPF Meditation)** draws from the ancient Vedic tradition of India, which spans over 3,000 years. This practice utilizes the same Sanskrit mantras that Indian yogis have been perfecting for millennia. IPF Meditation is remarkably simple to learn and offers numerous valuable benefits. It has been embraced by millions of people across 235 countries and jurisdictions.

Meditation is a practice you learn by doing. The profound silence and stillness you experience during meditation, coupled with increased happiness and reduced stress in daily life, naturally encourage a deeper connection with these states each time you meditate.

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#### Your First Meditation Session

1. **Find a Quiet Space**: Choose a comfortable and quiet place to sit. Close your eyes and relax for about a minute. It's normal for thoughts to arise, so don’t worry about them.

2. **Start Your Mantra**: Begin the audio below and play your mantra softly. As you hear the mantra, silently repeat it in your mind without moving your tongue or lips. After one minute, the audio will fade to silence. Continue to silently repeat your mantra for an additional four minutes. If your mind wanders, gently bring your focus back to the mantra. The audio will signal the end of the session. 

3. **Download Your Mantra**: (If you’ve previously created your own mantra on our site, use the new one provided and expand upon it as described below.)

This procedure is for your first meditation only. For subsequent sessions, follow the instructions in the Daily Practice section.

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#### Daily Practice of Meditation

- **Frequency and Duration**: Meditate every morning and evening for 15-30 minutes. Ideally, meditate before meals. A quiet environment is preferable but not essential; external noise won’t hinder your practice.

- **Steps to Meditate**:

  1. Sit quietly, close your eyes, and relax for about a minute. Allow thoughts to come naturally.

  2. Without moving your tongue or lips, start repeating your mantra internally. Continue this for the duration of your meditation. If your mind wanders, gently refocus on your mantra.

  3. After meditating, lie down and rest for 4-5 minutes.

- **Embrace Imperfection**: It's okay if your mantra is unclear at times or if it fades into a feeling rather than distinct words. You might even reach a state where thoughts and the mantra disappear entirely, leaving you with a pure sense of awareness.

- **Sleep During Meditation**: If you fall asleep during meditation, simply meditate for a few more minutes after waking up, then rest again for 4-5 minutes.

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#### Common Meditation Mistakes

- **Avoid Forcing Meditation**: The biggest mistake is trying too hard. Meditation requires doing absolutely nothing. The benefits come from regular practice, not from striving to achieve them. Avoid seeking specific experiences or signs of progress, as this can hinder the natural benefits of meditation.

- **Patience is Key**: Meditation can lead to increased happiness, calmness, and better relationships. These benefits may appear quickly or take months to manifest. The key is to maintain a regular meditation habit and be patient. If you lapse, simply resume your practice.

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#### Expanding Your Mantra

*Do not expand your mantra until you have meditated regularly twice a day for the specified times below. Premature expansion or irregular practice will diminish the benefits.*

- **After Six Months**: Start using this new mantra. Play it softly and integrate it into your practice.

  *Download*

- **After One Year**: Introduce a new mantra and incorporate a focus shift. Instead of your mantra coming from your head, let it emerge from your chest. Occasionally, notice your breath in your chest to help center the mantra.

  *Download*

- **After Eighteen Months**: Introduce another new mantra into your practice.

  *Download*

- **After Two Years**: Begin using a more advanced mantra.

  *Download*

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#### Advanced Inner Peace Fellowship Meditation

Inner Peace Fellowship Meditation is one of the most effective meditation techniques available. After two years of regular practice, you will be eligible for the advanced version, which offers even deeper benefits.

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#### Side Effects and Cautions

- **Post-Meditation Vulnerability**: After meditating, avoid making important decisions or engaging in significant activities immediately, as you may be more susceptible to outside influences.

- **Alternative Relaxation Methods**: If sitting quietly is difficult, try walking in nature, practicing yoga, or exercising.

- **Discontinuing Meditation**: If meditation feels disturbing or upsetting, discontinue the practice. Meditation is not a substitute for addressing serious emotional or psychiatric issues, for which professional help should be sought.

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#### Nondirective Meditation

IPF Meditation is a type of nondirective meditation, emphasizing effortlessness and acceptance of mind wandering, unlike directive meditations like Mindfulness and Vipassana that require active resistance to thoughts. Other nondirective methods include the Relaxation Response, Acem meditation, and Transcendental Meditation®.

Your mantra consists of Vedic Sanskrit words and sounds that have been used in meditation for thousands of years.