Jeff Krasno – Cultivating Inner Peace – OneCommune

10 powerfully simple meditations for navigating turbulent times. Get the full course for free — yours to keep!

No-Nonsense Meditations for Everyday Life

Don’t undervalue the basics of meditation. A simple approach is an honest one.

Whether you’re a beginner or already comfortable meditating, Cultivating Inner Peace with Jeff Krasno is a series of ten mindfulness techniques – including breath awareness, body scan, and gratitude practices –  that can help you alleviate anxiety, stress, worry, and develop a deeper awareness of the present moment.

Each session is a doorway into the serene landscape of your inner self. This place is available to you regardless of how chaotic the outer world may seem.

What You Get

Session 1: Breathing Awareness Meditation

Welcome to this guided meditation on the breath. As you settle into a comfortable position, take this opportunity to pause and reconnect with the natural rhythm of your breathing. We breathe 25,000 times per day but, generally this is happening below the crust of consciousness. When used consciously, the breath is a tool to regulate your nervous system.

Session 2: Body Scan Meditation

This practice is a powerful tool for cultivating mindfulness and deepening your connection with your body. Jeff will gently guide you to focus your attention on different parts of your body, from the tips of your toes to the crown of your head. This process is not just about relaxation but about becoming aware of any sensations you feel—tension, warmth, tingling, or perhaps nothing at all. The aim is to observe without judgment and without trying to change anything.

Session 3: Sound Awareness Meditation

Welcome to this guided meditation session focused on the awareness of sounds. This practice invites you to explore sound as a pathway to mindfulness, enhancing your connection to the present moment and deepening your understanding of impermanence.

Session 4: Walking Meditation

This practice focuses on uniting mindfulness with motion. Consider this your invitation to form a harmonious connection with the earth beneath your feet and to find rhythm in your movements – both of which can leave you feeling grounded and more calm.

Session 5: Mindful Eating Meditation

Today, let’s transform a simple daily activity—eating—into a profound practice of mindfulness and gratitude. This meditation will help you connect deeply with the experience of eating, from the visual appeal of your food to the intricate flavors and textures it offers.

Session 6: Loving-Kindness Meditation

This Metta practice helps us cultivate compassion and goodwill towards ourselves and others, regardless of our past interactions.

Session 7: Gratitude Meditation

This practice is designed to open your heart and enrich your mind with feelings of thankfulness. Use this meditation in celebration of all you have – or when you need a reminder that abundance is available to you.

Session 8: Visualization Meditation

Use this practice to harness the power of your imagination to create a peaceful realm within your mind. This technique is an effective way to reduce stress and achieve deep relaxation.

Session 9: Concentration Meditation

Use this meditation to practice sharpening your mind by focusing intently on a single point of reference. This meditation is sometimes called a drishti meditation where you focus your gaze on a single point. It can be used to enhance mental clarity and focus, training you to manage distractions effectively.

Session 10: Reflection Meditation

This practice invites you to turn inward and thoughtfully review your experiences, helping you gain deeper insights into your daily lives and behaviors. As you meditate today, approach your reflections with openness and curiosity, allowing yourself to learn and grow from what you observe.