Reading a book. Enjoying quiet time or silence. Engaging in creative arts. Listening to calming sounds such as ocean waves, weather sounds, or sounds of animals.
Close your eyes and turn your attention to your breathing. [7] X Research source Notice the sensation of the breath as it comes in and goes out. Don’t try to control or change your breath, just focus on it. Thoughts may surface with a strong temptation to follow the train of thought as it comes up. If you notice your mind wandering, gently refocus on your breath. The more you practice this the easier it will be and the fewer distractions will occur. Try setting an intention. You can meditate on any intention that resonates most with you, such as gratitude, the beauty of nature, the love of your family, and so on. Anything that makes you feel warm and fuzzy inside when you think about it would make a good intention. Having something to focus on can be helpful for beginners. Try additional guided meditations, guided imagery, loving kindness meditations, or even attending meditation classes. [8] X Research source
For 10 to 15 minutes a day, write about things that are bothering you and how you are feeling about them. Find a way to let your feelings out such as talking, laughing, or crying. Spend some time around animals such as extra time around your pets, or going to a petting zoo.
Exercises like running have proven to be almost meditative in the sense of peace they provide. [12] X Research source Physical activities like tennis, batting cages, or golfing at a driving range, will allow you to work out extra energy, stress, or aggression. More meditative exercises like pilates and yoga will help you focus your mind and have a more peaceful relationship between your mind and body.
Pay special attention to the internal judgments that you are inflicting on yourself. Work towards replacing the criticism with more peaceful thoughts.
Accept change by realizing you and your life are always growing and changing. Accept change as a learning process to a better life. Let go of fear. A great deal of the time we are resistant to change due to a fear of the unknown. Letting go of that fear allows you to accept change. Recognize that resistance causes more turbulence in our lives and uses more energy than acceptance. [16] X Research source
Do not discontinue multiple bad habits at once. This sets you up for failure for trying too much at once. Try working on one bad habit at a time. Put it in writing. Write down what bad habit you are quitting and when you are quitting it by. This holds you accountable and helps solidify your commitment. [18] X Research source Switch out your bad habit for another activity. For example, if you are a smoker, try chewing gum instead.
Try writing a list of what you appreciate or are grateful for with the individuals in your life. Remind yourself that everyone has flaws. No one is perfect.
Having an open and honest dialogue in your relationships with others helps the relationship be more peaceful as well. It sets up a tone which communicates that if there are problems, they can be discussed and brought out into the open. You can state, “I want to you to be comfortable talking to me about anything. ” Make sure you are communicating any frustrations or negative feelings in order to address them as quickly as possible. Try saying, “Our relationship is important to me. I don’t want to bottle anything up and risk having it affect our relationship. ” Have conversations just to check-in with loved ones. It will illustrate that you are interested in your loved ones well-being, and will make them more comfortable talking with you. You can begin with a simple, “How are you really doing?”
Speak slowly and thoughtfully. Notice the volume of your voice. If you are loud, try quieting your voice. Try to use a softer tone when you speak instead of a more stressful or sharp tone. Pay attention to the words that you use. Consider what they are conveying about your outlook.
While you want to be accepting of people and their imperfections, this doesn’t mean you have to accept everything another person does. You are allowed to set boundaries as to what you will and will not accept in your life. For instance, you can’t stop a boyfriend from doing drugs, but you can set a boundary that if he does them around you, you are leaving the relationship. Separate yourself from violent or aggressive people. A peaceful person does not engage in violence against herself or others. [24] X Research source Let go of anyone you feel disturbs your peacefulness.
Try to remove or avoid critical or blaming statements. Instead of focusing on what your child may have done wrong, focus on what he did well or praise him for trying. Instead of saying “Look at the mess you made! You never pick up your toys!” try, “Wow, you are playful and have lots of energy today! What is your favorite toy right now? Let’s do something fun with that toy, and put the rest away to play with later. " Be the peace you wish to see in your child. Become peaceful yourself before expecting your child to be peaceful. [26] X Research source Children need to be taught how to behave, including being peaceful. Lead by example and demonstrate the kind of peacefulness you would like to see in your child and in your relationship with him.
Try prompts like the following: “Today being peaceful was difficult because. . . " “Today being peaceful was rewarding because. . . " or “I am going to try to be more peaceful by. . . " You might also keep a gratitude journal, where each day you write down something that you’re grateful for. This can help you develop a more positive mindset. [29] X Expert Source Dawn Smith-CamachoCareer & Life Coach Expert Interview. 13 May 2020.
Having less clutter in your work space will provide the same result as less clutter in your home. Be more peaceful at work by making sure your work space is clean and clear. [31] X Research source Try and leave any work stress you experience during the day at work. One way to accomplish this is to make sure you start and stop work on time. [32] X Research source Having firm boundaries will help prevent your work life from causing stress in your personal life. Maintain professionalism at work and limit the personal information you divulge at work.
Use soothing tones like shades of light blue or beige in paint, furniture or decor. [33] X Research source Have a small vase or plant in every room to help create a calming feel and a connection to nature. Spend the extra money on high-end sheets so that you can end your day with soothing peaceful sleep.
Soothing sounds can include nature sounds as well as certain types of music like classical music. Soothing scents can include lavender, rosemary, jasmine, Ylang Ylang, sweet orange, and bergamot. [34] X Research source [35] X Research source
