Tranquil Mind In 3 Minutes
Tranquil Mind Meditation: Loving-Kindness, Smiling, and the Six Rs Nathaniel introduces Tranquil Mind Meditation, a loving-kindness-based practice that differs from techniques requiring intense focus on the breath, mantra, or a candle flame. Instead, practitioners gently rest awareness on a warm, happy feeling—like the feeling of seeing a puppy or a smiling baby—using smiling as a core element. He explains how to sit comfortably, close the eyes, wish oneself well with phrases such as “May I be happy” and “May I be peaceful,” and rest without forcing the feeling. When the mind wanders, we use the Six Rs: recognize, release, relax, re-smile, return, and repeat, emphasizing relaxation as the key to letting go of stress and craving. Many people report less stress, better sleep, and improved relationships within weeks.
Transcript
Hi,
I'm Nathaniel and I teach a style of meditation called Tranquil Mind.
You may have heard of loving kindness meditation or metta,
But this is a little different.
And I think once you understand it,
You're going to love it.
What is tranquil mind?
Most meditation techniques ask you to focus on something.
Your breath,
A mantra,
Or a candle flame.
And that's fine.
But a lot of people find it really difficult.
The mind wanders,
And then we get frustrated,
And then we feel like we're failing at meditation.
Tranquil Mind does something different.
Instead of focusing hard,
We let our awareness gently,
Peacefully rest.
We use loving-kindness,
That gentle happy feeling,
As our object of meditation.
Think of how you feel when you see a puppy or a baby smiling at you.
That warm glowing feeling?
That's all we meditate on.
And here's the thing,
This practice feels good right from the start.
Fact.
Smiling is a core part of it.
How does it work?
You sit comfortably in a chair,
Close your eyes,
And bring up that warm,
Happy feeling.
You wish yourself well.
May I be happy.
May I be peaceful.
You rest in that feeling,
Not forcing it.
Just letting it be there.
And when your mind wanders,
Because it will,
That's what minds do.
We use a revolutionary tool called the 6Rs.
We recognize that our mind has wandered.
We release whatever grabbed the attention.
We relax,
Soften any tension in the body and mind.
We resmile.
We bring back that gentle smile.
We return to the warm feeling and then we repeat whenever you need to.
The magic is in the relaxed steps.
Every time you relax,
You're actually letting go of a tiny bit of stress and craving.
Over time,
You'll find that this practice will transform you.
Many people report less stress,
Better sleep,
And improved relationships.
Often within weeks of starting.
Why should you try this?
This practice goes all the way back to the original teachings of the Buddha 2600 years ago.
It's not a modern invention.
It's been rediscovered and taught in plain English so anyone can do it.
You don't need to be Buddhist.
You don't need any experience.
And you can learn to do it in about 15 minutes.
If you're new to meditation and don't know where to start,
Or if you've tried before and given up.
I really think Tranquil Mind is worth trying.
It's gentle,
Peaceful,
Tranquil,
And most importantly,
It works.
Smile.
Enjoy your meditation practice.
Meet your Teacher
