Read the book: «Meditation. The Space of Inner Peace. Practical»

Meditation. The Space of Inner Peace

Naomi Sherman

Practices of returning to yourself through breathing, sensations, and imagination

A Practice Book

About the Book

This book was created as a quiet space where you do not need to hurry anywhere, prove anything, or immediately find answers. The main purpose is to return to yourself for a while, hear your own sensations, and notice what is usually lost among tasks, conversations, and the constant flow of thoughts.

The practices are built around breathing, bodily sensations, images of nature, and free imagination. They can be practiced at home, in nature, while traveling, or in any other safe place where you feel comfortable and will not be disturbed.

Some exercises invite you to mentally return to childhood, earlier periods of your life, the moment of birth, or to imagine yourself in outer space. It is important to experience these episodes as images and imagined scenes, not as proof of exact memories. You do not need to force yourself to remember anything.

How to Use the Book

Choose a time when you do not need to hurry. It is best to put your phone on silent.

Make yourself as comfortable as possible. You may sit or lie down.

The practice can be done with your eyes open or closed. If closing your eyes feels uncomfortable, leave them slightly open.

Do not try to breathe perfectly. Let your breathing remain gentle and natural.

If distracting thoughts appear, you do not need to fight them. Notice them and calmly return your attention to your sensations.

If any image causes strong discomfort, stop the exercise, open your eyes, and bring your attention to your surroundings.

Before You Begin

Pause. Feel the surface beneath your body. Notice the position of your hands, legs, shoulders, and head. You do not need to change yourself in these few minutes. For now, it is enough simply to be.

You can say silently to yourself: “This time belongs to me.”

Now allow yourself to move from ordinary observation into a deeper immersion. You do not need to achieve any particular state. Simply follow the images and sensations, allowing your attention to gradually move away from the everyday flow of thoughts.

Begin with calm, even breathing. Imagine that on the inhale, your attention rises from the lower abdomen upward — to the chest, shoulders, neck, and face. On the exhale, your attention slowly moves in the opposite direction, from top to bottom. You may gently lengthen the exhale and take a short pause of about two seconds afterward, if comfortable.

Practice 1. A Shore That Is Not on the Map

Make yourself comfortable. Take one ordinary breath in and a calm breath out. Do not try to enter a special state immediately. Simply notice how you feel right now.

Imagine that you are on the shore of an ocean where you have never been before. This place does not have to exist in reality. You can create it exactly as you want it to be.

There is water before you. The horizon stretches into the distance. Nearby is your own private place where you can be alone with yourself. Here, no one asks anything of you.

Begin breathing evenly and calmly. On the inhale, gently move your attention upward from the lower abdomen — to the chest, shoulders, neck, and face. On the exhale, allow your attention to slowly travel back down, from top to bottom.

There is no need to make the inhale excessively deep. Let your breathing remain comfortable. Gradually, the exhale can become slightly longer than the inhale. A short, natural pause between the phases of breathing is fine.

Looking at Yourself from the Outside

Now slowly close your eyes, if comfortable. Imagine a picture before you, as if you are looking at yourself from the outside. Everything looks familiar: your face, body, clothing, and the space around you. But now you are not judging yourself. You are simply observing.

What state am I in right now?

Possible answer: For example: “I am a little tired, but I am gradually beginning to relax.”

What do I feel in my body?

Possible answer: For example: “My shoulders are tense, while my hands are already becoming warmer.”

Which emotion is most noticeable?

Possible answer: For example: “There is anxiety, but a sense of calm is appearing alongside it.”

What do I want right now?

Possible answer: For example: “Silence, rest, and the feeling that no one is rushing me.”

The answers do not need to be correct. They are only there to help you notice your own state. Do not draw conclusions about yourself. Simply observe.

Now do not answer any of the questions. Simply remain on the shore. The ocean is before you, and its surface is constantly changing. Listen as the water approaches the shore, touches the sand, and slowly recedes.

When the wave recedes, small shells begin to roll over one another. Their quiet sound blends with the sound of the water. Then you notice a light sea breeze. It touches your face, neck, and shoulders, leaving barely noticeable cool drops of moisture on your skin.

Palm trees rise above you. Sunlight passes through their leaves, and the shadows of the palm fronds slowly move across your body. One area of your skin feels warm, another cool. Simply observe this change.

If an anxious or persistent thought appears at this moment, do not follow it. Imagine the next wave coming to the shore and carrying its sound away with it. Then listen again to the water, the shells, and the wind.