5 Activities That Promote Inner Peace and Tranquility

Would you like to achieve more inner peace? Are you exhausted by the guilt, pain, and resentment you have carried through life? Are you tired of responding impulsively, negatively or overreacting? If we are honest with ourselves, we realize that we are all influenced by negative moods and emotions occasionally.

These negative moods and emotions can cause roadblocks to happiness and inner peace. Having a habit of negative thinking can cause problems when coping with life stressors. Finding inner peace can help you deal with those stressors and maintain a more stable mental and physical state.

Below are 5 activities that can promote inner peace and tranquility.

1. Meditate

The power of meditation cannot be underestimated. While experts may spend hours in meditation, benefits can be gained from even a few minutes a day. Create a daily schedule that dedicates 10 to 15 minutes to meditation. Meditation is all about clearing your mind and learning to be present. As you meditate, your focus should be solely on your breath. As thoughts come into your mind, just push them gently aside. Don’t be discouraged when thoughts do arise, as you practice meditation more you will gain control of those thoughts but it does take practice.

When you focus on your breath, it allows you to push everything else out of your mind. With every inhale/exhale, push negativity from your mind and embrace the inner peace and tranquility. Meditation is a great solution when you’re feeling stressed out. It’s something that you can do anywhere and everywhere. However, It is best when first learning how to meditate that you find a quiet area with as little distraction as possible. When it is new, meditation can feel foreign. We are used to having a million things going on at once. such as TV, Radio, kids, dogs, spouses… meditation is your time to focus and center your mind. If you can find a way to give yourself just 10 to 15 minutes of quiet time daily, you will begin feeling the difference in your stress levels.  

2. Mindfulness

While it seems to be very similar, mindfulness is not the same as meditation. When you are mindful, you are fully present. You become completely aware of your sense of smell, touch, taste, hearing, and sight. Mindfulness incorporates the here and now of whatever you are doing.

You can practice mindfulness when you eat, when you listen to music, when you take a hike. It’s simply about engaging all of your senses to push everything else out of your mind. There is less time to worry when you are focusing on your environment and the present moment. Mindfulness puts you in a living state rather than thinking about all the “what ifs” and worries.  

3. Deep Breathing

Deep breathing is an activity that promotes inner peace and tranquility and is similar to and sometimes in conjunction with meditation and mindfulness. There are a wide variety of deep breathing exercises that you can use. However, there is one that you may find helpful to promote inner peace and tranquility. Imagine your breath as colors. Assign a color to positivity and one to negativity.

As you inhale, see yourself drawing in blue air for instance and visualize it as positive energy. When exhaling, imagine a rush of black air being expelled from your lungs. So, you inhale positivity and exhale negativity. This simply adds an extra layer of stress relief to the deep breathing practice. The purpose of deep breathing to promote inner peace is that your mind is drawn to the process of breathing and the life-enhancing properties of the breathing cycle.

Take a deep breath in through your nose, focus on your diaphragm and lungs as you do and hold it for a few beats before you expel it from your mouth. Repeat this five times.  You can do this throughout the day whenever you find yourself feeling stressed.

4. Be True To Yourself

How can being true to yourself be an activity? When you are in harmony with yourself you will behave in ways that match your thoughts and feelings.  You will take actions that are harmonious with your true nature.

The problem comes when you see yourself as one thing but are portraying something else. This is called incongruence. You can use a notebook to keep track of incongruence to develop self-awareness and then take actions to align yourself more with your values.  

5. Gratitude

If you want to promote inner peace and tranquility, then you need to focus on all of the positivity in your life. A gratitude journal is an excellent way to remind yourself of everything you love in life. Once you start writing out all the things in your life for which you are grateful, you will find it easier to see more positives. It’s all about training yourself to be more aware of the positive things in life.

If you want more inner peace in your life, select one of these activities and begin using it on a daily basis. Do it for at least a week before you decide if it works for you or not. If that one doesn’t help, try a different activity. The more you focus on calming your mind and making yourself aware of the positives in your life, the more you will be able to feel a sense of inner peace.

Want to Create New Habits During the Pandemic?

“Humans are creatures of habit.” How many times have you heard the saying? Since we’re creatures of habit, it would be a breeze to create good ones, right? Err, no. It takes more than knowing what habit you want to form to actually develop and make them stick.

Because we are creatures of habit, it can be very hard to change a behavior that has become second nature to us. But changing is necessary when those habits have consequences that are impacting our lives. If you have identified some habits that you need to break, you need to replace them with better ones.

Before you can make a change to any of your behaviors to create a good habit, it’s necessary to examine your existing habits. What do you need to add or subtract? For example, if you want to create the habit of exercising every morning, you need to identify what you are currently doing in the morning that you would no longer do. Discover your triggers and obstacles. What usually triggers your behaviors, and how do you react to them?

Here are some tips that will help you get started towards a better you:

Develop a Plan

Decide exactly when and where your behavior will take place. Intentions like “I will exercise more starting next week” is too vague. You have to set your intentions clearly and specifically. Then you need to device a strategic plan on how you will work on your new behavior. Give it a  real slot in your schedule so it will be done when it should.

Creating a laundry list of the habits you want to do all at once is a recipe for failure. Instead, pick one habit that you want to change before you attempt to do another one. Creating a good habit requires effort, especially if you’re replacing a bad habit that has been established in your system for so long. Start so small that you hardly need willpower to do it. For example, instead of running on a treadmill for 30 minutes, you can start with 5 minutes. This will help establish the actual behavior first; then you can move to increase the effort once you get used to doing the new behavior every day.

Use Visualization and Affirmations

Visualizations and affirmations are great tools that make it easier for you to adopt a new behavior. They allow you to feel and imagine yourself already enacting the new habit, which helps your subconscious accept it and become automatic. This programs your subconscious to adopt the habit faster.

Make a conscious commitment that you will develop a new habit. That means that if you plan to eat a healthy breakfast every day, you should commit to doing it as scheduled, never missing a day. Invest effort and really get hooked on your habit. Mark your calendar every time you accomplish it, and soon, you will find a chain that you don’t want to break.

Reward Yourself

We develop bad habits because at some point they make us feel good, or they give us comfort. So when developing a good one, find a way to reward yourself for your small wins. Treat yourself to a movie or a spa. Buy something that you’ve always wanted to buy for yourself.

Make the reward appropriate to the goal – don’t use food as a reward for dieting! Rewarding yourself for doing well reaffirms and reinforces the behavior, so your subconscious soon begins to associate it with the pleasure of the reward.

Enlist support from your friends and family members. When the going gets tough, they are the ones who will motivate you to push forward. Surround yourself (metaphorically) with people who are on the same page as you, so you will be inspired to keep doing the behavior that you want to develop. This could be done with a conferencing tool during present quarantine limitations.

Developing a new good habit can really be difficult. There are times that you fail and think that you can’t do it anymore, but keep going and be consistent with your efforts. The longer you do it repeatedly, the better that the good behavior will stick. Once it becomes a habit, the good thing is that it will no longer require willpower or much effort as it already becomes automatic. Just keep going.

Read more about creating new habits here.

25 Ideas For Self-Care

Ever feel like the more you give the more people want from you? 

We live in a society that rewards selfless behavior from women. Women are the care givers and many of us often neglect our own needs. We are too busy taking care of everyone else.  At some point, however, this self-sacrificing tendency begins to take its toll. We become irritable, resentful, or even ill.

With the additional stress of the COVID-19 pandemic, it is time to start taking care of yourself, for your own well-being and those for whom you care. The world is having to take a break right now through social distancing and quarantine. What that means for women is you could be bombarded with the needs of your family and the stress of the world’s illness. In order to stay sane and well, some new habits may be required.

Your health and your sanity depend on it and if you are to be any good at taking care of others, you have to be able (physically and mentally) to do so. The “law of reciprocity” states that in order to give, you must receive; the following list are some ways you can take a little time to receive.  

Here are 25 delightful, yummy, fun, and sensuous ways you can begin to take good care of yourself, so you can keep on being there for the ones you love.

  • Take a hot aromatherapy bath at least 3 times each week. This practice promotes relaxation and reduces stress.
  • Learn how to love yourself: Give yourself credit and say, “I love you” to yourself, in the mirror and as you go about your day.
  • Carve out a few hours per week, that are just for you. Your choice. “Me time” is an essential part of your self-care regime.
  • Take up a hobby or sport you always wanted to do, and then commit to doing it as part of your self-care routine.
  • Meditate. Just a few minutes a day can bring you a sense of inner peace and relaxation. There are many different methods from which to choose.
  • Focus on your breath. When you feel stressed or overwhelmed, take a few minutes to just breathe. Focus on the in… and the out-breath. This helps calm the nervous system as well as refresh you.
  • Rest with your legs up against the wall. Scoot your butt up close to the wall and lift your legs. Allow your arms to flop out to the sides. Relax. It will get the blood flowing to your head; rejuvenate your legs, your mind, and your whole body.
  • Exercise. Exercise releases endorphins, which make you feel good. It tones your muscles, increases your circulation, improves your heart health, and can contribute to weight loss.
  • Find out what you are passionate about. Many of us, as women, are so focused on pleasing others that we don’t even know who we are or what we love to do! Try out new things and discover who you really are.
  • Practice gratitude. At the end of every day, write down three (or five, ten or 100) things for which you are grateful. Make sure you experience the feeling of gratitude. Keep a gratitude stone. Hold it in your hand as you think of the thing you feel most grateful for this day.
  • Spend time in nature. Nature is a wonderful healer. She calms us down and helps us decompress. It is good to sit by water, feel the breeze on your skin, and enjoy the benefits of sunlight. Nature is good for you.
  • Eat well. Simply start to eat more vegetables every day. Add in some fresh, organic greens, or some crunchy carrot sticks or celery. Add in seeds and a few nuts, and eat more chicken and fish than red meat. Choose organic when you can.
  • Drink enough water every day. There is no hard and fast rule for how much is enough but the experts currently say about nine glasses for women and thirteen glasses for men. That’s a lot! Drinking plenty of water hydrates your skin and helps keep it smooth and supple.
  • Sleep well. Try going to bed and getting up at the same time every day, even on the weekends. Drink chamomile or another calming type tea in the evening. Put a few drops of lavender oil on your pillow.
  • Laugh. Find a reason to laugh every single day. Watch funny movies, try to see the funny side of a situation, or practice laughing for no reason at all. Yoga laughter is one way to learn this!
  • Let go. One of the biggest keys to a happy, healthy life is in learning to let go. Learn to let go of what you cannot control, of outcomes, of stress, and let go of being right.
  • Sing. Whether it’s in the shower, in the car on the way to work, in a choir or a band, singing makes you feel good. It releases endorphins and oxytocin, which help you feel happy and connected to others.
  • Do yoga. Yoga has so many benefits: A calm mind and a relaxed body; greater strength and muscle tone; improved flexibility and tranquility.
  • Forgive yourself and others. Forgiveness is a practice, which benefits you and your mental health as much as it benefits the one who is forgiven. Practice daily and above all, forgive yourself.
  • Eat chocolate. Chocolate contains anandamide, the “bliss enzyme”. Chocolate was called the “food of the gods.” Why would you deny yourself this sensuous delight?
  • Take action. The key to self-care and wellness is to put some of these ideas into practice. That means taking action. Otherwise, nothing changes. What small step will you take today?
  • Surround yourself with positive people. People who lift you up, encourage, and support you are healthy to be with. Limit interactions with those who drain you or put you down. That means, drop those FB friends who are not positive and pull you down.
  • Take time to smell the roses. Life goes by very fast and stopping to be present enhances the journey. It also keeps you calm, centered, and much less stressed. Caring for yourself means enjoying and savoring each precious moment we have been given. Don’t let life pass you by.

  • De-clutter a room in your home. You will feel so much more at ease when you get rid of all the excess. You may find that you are able to concentrate better, and you will feel more relaxed with less clutter.
  • Create an affirmation and say it daily. Try one of these or make up your own: “I love myself and treat myself kindly.” “My health is flourishing and so is my life.”

Give a few of these ideas a try and begin taking care of yourself. We all need some tender love and care.