“The moment you open this book, complete happiness begins.
“A concrete guide to a healthy body and mind!”
A scientific meditation practice that calms anxiety and anger and boosts your ability to achieve.

★ The 『Inner Communication』 Practice Method that 150,000 Readers Are Excited About
★ YouTube cumulative views exceed 30 million
★ 100-Day Plan Special Supplement 『Inner Communication Meditation Journal』 Presented

This book is a meditation guidebook that contains methods to easily improve mental strength in everyday life, in response to readers' requests for more specific methods of practicing inner communication following the publication of "Inner Communication" in 2023.
If 『Inner Communication』 was an academic book that introduced the principles of 'mental strength training through meditation' based on the latest brain science, 『Inner Communication Meditation Class』 can be said to be a practical book that specifically suggests what kind of meditation and how to practice it to develop mental strength.
The author, Professor Kim Joo-hwan, says that the goal of this book is to easily and systematically convey inner communication meditation as a method of improving mental strength, which he theorized in “Inner Communication.” He asserts that “if more than half of Koreans regularly meditated for just five minutes a day, there would be many more people who would be free from anger and anxiety and live comfortable and happy daily lives, our health would noticeably improve, and conflicts in interpersonal relationships, including with family, at school, and at work, would be greatly reduced.”


To this end, he has compiled a separate volume called “Inner Communication Meditation Journal” with a 100-day plan to enable people to consistently practice meditation in their daily lives.
This notebook is designed to record the meditation practiced for 10 minutes a day for 100 days and the impressions felt during the process in short form.
The author advises that just as exercise is necessary for everyone, meditation is also necessary for everyone, but to truly see its effects, you must discard preconceived notions and approach it with a joyful heart, step by step.
Through this book, you will discover the principles of enjoyable and comfortable meditation as described by the author, and experience the changes in your life through meditation in your daily life.

Mental strength isn't just about the mind. The very term "mental strength" can be misleading.
However, as I have repeatedly emphasized in “Inner Communication” and my YouTube lectures, the body and mind are one.
The brain is both the body and the mind.
Emotions, like pain, are a physical problem.
I'm not trying to emphasize the "connectedness" of body and mind right now. "Connected" means that two separate entities influence each other through some kind of connection.
However, body and mind are not two separate entities. The various functions and aspects within the single being called 'I' are my body and mind.
--- From the "Preface"

Most modern people have their amygdala constantly activated due to chronic stress.
This is why, above all, stabilizing the amygdala is essential for mental strength training.
First, we need to reduce unnecessary fear and anxiety and alleviate chronic stress through inner communication meditation.
Even in the most urgent moments of abstinence, it is necessary to change the functional habits of the brain so that the prefrontal cortex, not the amygdala, can take the lead.
So, mental strength training consists of two components.
One is training centered on amygdala stabilization, and the other is training centered on prefrontal cortex activation.
This is why inner communication meditation emphasizes 'comfortable communication (stabilizing the amygdala and activating the prefrontal cortex)'.
--- From "What is mental strength and why should we develop it?"

The proverb, “A heart startled by a child’s growth is startled by a pot lid” is a concise expression of this “fear learning” effect.
Once you experience great fear, a fear circuit is formed that overreacts to even minor stimuli.
In this state, the amygdala reacts sensitively even to minor stimuli.
In short, it means becoming a sensitive person who gets irritated easily and gets angry often.
What is noteworthy in this proverb is that what is 'surprised' by growing up is not the mind or thoughts, but the 'heart'.
In other words, amygdala activation is closely related to changes in the theory of heartbeat: Things to learn for inner communication meditation.
People suffering from anxiety disorders are prone to irregular heartbeats, and the brain interprets irregular heartbeat signals as emotions such as 'anxiety' or 'anger'.
In this way, anxiety and anger are problems of the body rather than the mind.
--- From "Why Amygdala Stabilization and Prefrontal Cortex Activation Are Necessary"

We are usually caught up in the stereotype that 'I am originally this or that kind of person.'
This belief creates the illusion that we cannot change, and hinders our confidence and consistent effort in mental strength training.
Many people still believe that their ability level and behavioral style are determined by biological factors, such as the genes they inherit from their parents.
But this is just an illusion.
While it is true that genes have some influence on physical traits and appearance, achievement capacity, emotional regulation, personality, and behavioral patterns are by no means 'determined' by genes.
Much of what is determined by genes is also reconstructed through postnatal environment and experiences.
--- From "The Basis of Mental Strength Training - Neuroplasticity and Epigenetic Perspectives"

For a long time, many people have mistaken anxiety as simply a negative state of mind.
So, to relieve the anxiety, we try to change our thoughts or divert our attention.
However, these attempts are ineffective and only increase anxiety.
Anxiety is not a problem of any thought or state of mind.
Rather, it is closely related to specific changes in the body.
In other words, anxiety arises from a physical response that is triggered by the activation of the amygdala in the brain.
Irregular changes in heartbeat, rapid breathing, tension in internal organs and muscles, etc. occur and are accompanied by various physiological changes, and our consciousness interprets the signals regarding these bodily changes as specific emotions.
--- From "Emotions are a body problem - Anxiety disorders and chronic pain"

Senses are broadly divided into external and internal senses.
The extrinsic senses help us understand the world around us by recognizing stimuli from the external environment, such as sight, hearing, smell, taste, and touch. The internal senses detect internal bodily states, such as heartbeat, breathing, bowel movements, body temperature regulation, and muscle tension, and play a direct role in the formation of emotions.
Emotions are the brain's interpretation of signals about the body's state.
Therefore, inner communication meditation, which precisely perceives internal sensations, becomes the core of training for stabilizing the amygdala.
--- From "Interoception Meditation - Emotional Control Through the Senses and Body"

Self-affirmations help you develop behavior patterns based on the values ​​you hold important to you.
It also has the effect of enhancing mental strength by promoting the activation of the prefrontal cortex neural network.
Self-affirmations, as positive inner communication, foster a positive attitude in relationships with others, which leads to an overall improvement in the quality of life.
--- From "Self-affirmation and Self-worth Confirmation Theory"

Gratitude is not just about evoking positive emotions; it's a powerful mental exercise that brings about profound changes in the brain and consciousness.
Gratitude is the simultaneous act of self-affirmation, which is the joyful acceptance of what has been given to oneself, and other-affirmation, which is the recognition that such things have come from others.
Many empirical studies have shown that gratitude activates the prefrontal cortex and orbitofrontal cortex, increases life satisfaction and happiness, and boosts immunity.
Not only that, it also enhances cognitive abilities such as creativity and problem-solving skills.
--- From "Six Self-Affirmations - To Activate the Prefrontal Cortex"

Once you have created your own meditation program and begin practicing it daily, I highly recommend keeping a journal.
Noticing your own changes day by day is a great source of joy and energy for your meditation practice.
Tracking the daily changes in your emotional state is something that can only be done by keeping a meditation journal.
After you've created and implemented your own meditation program, you can create meditation programs for your family, friends, or colleagues.
As you teach others how to meditate, create programs, and even guide them little by little, you will find yourself growing into a meditation expert.
--- From "Starting Inner Communication Meditation"

Meditating while listening to a guided meditation recorded in your own voice has a powerful inner communication effect.
Because it is storytelling that I tell to myself in my own voice.
The more times you repeat the recording, the more likely it will be to become a more plausible meditation guide.
If you can fall into a deep sleep with a sleep-inducing meditation recorded in your own voice, you will enter a new dimension of inner communication.

--- From "How to Use the Meditation Guide"