6 Essential Inner Peace Practices for Finding Calm in Chaos

Birdi Author

6 Inner Peace Tips to remind you how to ground and care for yourself well when your mind, body, spirit, heart is caught in a storm.

Inner Peace Practices

In our fast-paced world, finding inner peace can seem like an elusive goal. However, with the right practices, we can cultivate a sense of calm and clarity that sustains us through life's challenges. Here, six essential, proven techniques are offered to help you develop inner peace, backed by research and personal experiences.

Understanding Inner Peace

Inner peace is a deeply personal experience, unique to each individual. Inner peace practices are equally personal, a unique meaning and language for each of us, and although it may feel wild and unserious to be peaceful in critical life moments, inner peace is not out of reach. It's not about escaping reality or avoiding difficult emotions, but rather about developing a resilient core that allows us to navigate life's ups and downs with grace and equanimity. It's a gift of clarity and connection to your values when you need it most.

What speaks to your core of peace may not be the same as what speaks to mine. For example, we are all moved by different types of music, art, smells, textures, times of day, seasons, colors, and yet something in each of these categories will touch us all. Something in our souls speak a similar enough language. It may also change over time, or it may be a constant through your life, so it's always worth a refresh or a check in. 

The Science of Inner Peace

Research has shown that practices promoting inner peace can have significant benefits for both mental and physical health. A study published in the Journal of Clinical Psychology found that mindfulness practices can reduce stress, anxiety, and depression. Another study in Frontiers in Human Neuroscience demonstrated that regular meditation can actually change brain structure, increasing gray matter in areas associated with emotional regulation.

If something on this list doesn't seem to scratch that itch, ask questions of it and modify. Calm is something we are all capable of.  

When the term practice is used, it could be interpreted as: 
The practice is in your curiosity and your ability to adjust to stay current and in tune with your Self.

The tips themselves are not new, but perspective and application may be new. What you may have tried in the past may have had limited effect, and yet today it makes sense. I didn't like Cole slaw most of my life and now it's pretty good. I even make it on purpose. Our perspective is very relevant. Matching the tip to your moment is also important. (that's a tip in itself?) Sometimes I feel like if ONE MORE PERSON TELLS ME TO BREATHE, so help me (or them)! But, then I take a breath - and oh, wait a minute - it works!

Also, breath is the frontline of what we forget to do for ourselves when we are stunned, fractured, and the patterns of our breathing tells us how we are discombobulated. It is a great communicator to our conscious mind and to our nervous system that we are in or not in danger. 

Maybe we know a skill, but it falls by the wayside. Another frontline are the basics of how we nourish ourselves. Do we eat foods that are easier to digest, comforting, nourishing, simple? How do we provide these things for ourselves when we're weary? What do we feed our minds? Music, news, videos, conversations, what else? What do we wear, how do we take care of our bodies with giving it any kind of routine, or break from routine or shift expectations? And how do we connect or disconnect from the world, our relationships? Gently note any thing that came to mind while reading this. Any shift is exploration, not a BIG COMMITMENT THAT THIS IS THE THING! Give yourself permission to notice, feel into what fits and doesn't fit as each day moves along. 

Together, let's have a refresher of 6 tips to remind you how to ground and care for yourself well when your mind is caught in a storm. These are basic, proven strategies that transform a whirlwind of thoughts into a serene space for self-care and clarity by involving a few intentional steps, so help us! Adjust them, play with them, question them to your unique language. 

6 Inner Peace Tips

1. Mindful Breathing or Pause and Breathe: 

Yes really. It's Number one for a reason. Take a moment to sit in silence. Solitude and silence have a lot to offer if we're willing to step into it. This silence will allow a stillness to be possible. Breathe deeply, choosing for yourself to feel grounded. As you focus on your breathing—inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This helps center your mind. Also, breathing in this way regulates your nervous system. We are telling our nervous system that we can be experiencing complex things, and also be safe, even if we are unhappy. 

The foundation of inner peace often begins with something as simple as breathing. Deep, intentional breathing activates the parasympathetic nervous system, triggering a relaxation response in the body. Your body is breathing in a way that says -"HEY! Something is not ok! What will we do!" And your intentional breathing is sending a message to your body, "Things can be not ok and also ok enough at the same time. One step at time."

Try this breath pattern:

- Sit comfortably and close your eyes

- Inhale deeply through your nose for a count of 3

- Hold for 2 counts

- Exhale slowly through your mouth for a count of 6

- Repeat for 3-6 cycles

2. Reflective Journaling: 

Not a Dear Diary, more like a dump. It doesn't even have to stay on the lines. Make bubbles of thoughts, lines, spirals, erratic punctation, spell poorly. Write down your thoughts without judgment. Allow your ideas to flow freely onto the page. This act of externalizing your thoughts can help clarify your emotions and priorities. Also, this helps to clear your mind and identify what’s weighing on you if you find you are a jumble of anxiety or mush, snippy, impatient, sleepless, and it's difficult to focus or feel like your Self. 

In this way, writing can be a powerful tool for processing emotions and gaining clarity. It allows us to externalize our thoughts and gain new perspectives on our experiences. You can ask yourself a question as a prompt. There is no magic in a pre-formulated prompt. It's simply what it says, a prompt to allow something within you to have a frame to express itself. Don't force it, lean in. 

An "after dump" Prompt example:

"What's occupying my mind right now, and how can I approach it with compassion?"

3. Prioritize and Organize: 

Ok. I'm cheating here. This is really 2b. I'll make up for it later. Review what you’ve written. Highlight the most pressing thoughts or concerns, and categorize them. You can even do it like Blackout Poetry if you wanted. (if you don't know what that is, do a google search and have fun with it. I'll toss some snacks down to you while you're in the rabbit hole)

Highlighting, blacking out, circling, whatever approach you take,  this will help you see what truly matters. Focus on one at a time. Also, this will also reveal what is a passing emotion, like a weather system, a storm that will correct itself or may be overblown by the pre-storm anxiety. We thought it was going to pour for days, but really it was a sprinkle. Oh, that busy mind! It needs a hobby. I know! Let's go to 4. 

4. Create a Self-Care Ritual (which can be growing a hobby!): 

First, what is ritual? We may have associations with this word. Let's shake that up and get to the bones of it. 

A ritual is a set of actions done with intention and is repeated.    actions + intention + repeat = ritual

A ceremony can be similar to a ritual, but is not necessarily repeated. A ritual can be ceremonial or contain a ceremony, like a dedication or a promise or a release. A ceremony can contain a ritual if one chooses. They can be private or communal. 

Second, what is Self-care? This term is all over the place. What is your body reaction to seeing this word? Is it pressure? Does it feel selfish? Impossible? Or a non-negotiable? 

Self-care is vast. It includes all aspects of being a Being, and being aware of your being. This can be in your mind, your body, your emotions, your intellect, your spirit. It's never boring. It can be predictable or surprising in it's uniqueness to each of us and there are some universal items on the list for all of us. So, who are you? And what is your care and feeding guide? How do you already show up for yourself? Mental, physical, emotional, intellectual, spiritual and energetic hygiene? What do you long for, or feel lost without?

We all need a certain amount of engagement, stimulation, connection, and stillness in all areas of our Being. Where can you plug in in small and large ways, and also notice what you are already proving for your Self? 

Then, dedicate time each day to engage in self-care activities that bring you joy, whether it's reading, meditating, sorting buttons, or taking a walk/pause in nature. It is not ONE MORE THING TO DO. It's a few moments with your Self. Ahhhh... This ritual reinforces clarity and peace. There are so many studies on the power of ritual, the power of nature on our nervous system. Our nervous system is always growing, paying attention, responding, by the way, all of our lives. We are never truly stuck in patterns or response loops. Establishing a regular self-care practice can anchor us in times of stress, creating that inner peace in chaos. It doesn't have to be elaborate; even small rituals can have a significant impact.

This is an example of a simple, personal ritual that helps reset my mind and brings me back to a state of calm: 

When I feel like my mind is too busy, and my list is too long, and I want to keep adding to it, and I am having trouble being still and and and... I make a cup of floral tea, and I sit down with this great set of matching cards. They are tree prints. I lay them out, sip my tea, and I can immediately notice how scattered I am, and how I choose to settle into a more peaceful state, smelling my tea, feeling the warmth, focusing on making matches of these beautiful images. It is not forced, but it is chosen. My mind is reset and self chatter is calm. 
I can then revisit my list and circle a more realistic set of actions with clarity. The overwhelm blows away, and I am in the moment again. That 10 minute pause probably saves me HOURS. My daughter does something similar with a book of mazes. What might be a similar idea for you? This is a form of meditating! What? Yes.

Create a comforting environment to support your interests. Find a quiet space, dim the lights, or add calming elements like soft music or scented candles. I have a neon pink balloon animal dog light in mine. Sometimes, all the candles and nice-nice is great, but nothing like a neon pink balloon animal dog light.  Right?

Some days we can't seem to find it in us to make the time or do the thing. We just want it all to stop OR we feel like we can't slow down to fit in something, no energy, not time! We all go there. Do it anyway. Bonus tip: On these days, make a list of 6 simplest things you enjoy, roll the dice. It can be as simple as spritzing a scent of something you find instantly wonderful so you pause in a moment of being enveloped in that scent escape, soothing, grounding, recentering. Whatever number comes up on the dice, that's the self-care retreat of the day! Keep it joyful, easy, short on days like this and lean in. Notice the inner shift. 

Try this:

Mindful Movement

Physical activity can be a form of moving meditation, helping to ground us in our bodies and release tension.

- Take a 10-minute walk, focusing only on the sensation of your feet touching the ground. When your mind wanders, simply bring it back to your feet touching the ground.

- Practice 5 minutes of gentle stretching, synchronizing your breath with each movement. Reaching on the inhale, relaxing on the exhale.

5. Limit Distractions: 

Ok. You caught me again, this could be a 4b. Identify what pulls your attention away from your self-care space. Constantly reaching for connectivity with food, shopping, social media, phone calls, etc, is a sign of stress and anxiety. Ask, "What am I feeling? What is draining me? What is drawing me in? What am I looking for there?" Questions like these will connect you within and help you choose what might be a good alternative to feed that space. Once you free yourself from the instant gratification or poor substitute for what you actually need, you will feel that freedom and calm. By leaning in to the discomfort of releasing these distractions, and noticing, asking questions, you will find there is now room to heal and explore gently, a space for inner peace to grow. Be it technology, list making, cleaning, binging on something, or whatever it is that you are getting pulled into - you'll know it's a distraction if you find your energy getting drained, checked-out, or edgy while you do it. If this happens, take a breath, ask some questions like, "What do I need right now?"  and create a quiet environment that promotes calmness, even if you set a timer. For the next 10 minutes (20, 40, you choose) I will ... (go outside, read a book, play the clarinet, hula hoop, call a friend for a good news break) 

"What is a good news break?" I'm glad you asked.

5b. Do you know what a good news break is? This is where you call someone simply to share in something short, simple and wonderful. Like: this is what I learned today, heard today, saw that was really interesting. How about you? It may seem corny. If so, ask yourself why? Lean in. After you both share, end the call. Period. If you can have a call like this a couple times a week, with the same person or different people, maybe build up to daily, that would be nectar for your mind, body, spirt, for your self-care. Even you introverts or people who talk all day for work! See how it shifts your overall world view. Amazing stuff. I promise.

Don't have anyone to call? Text it. Post it and leave. Write it down. Start a new friendship - take a risk. I bet you DO have someone to call, even if you stretch yourself to find them. Keep it simple.  

Try this:

Cultivating Gratitude has a scientific and medical backing.

Regularly acknowledging the positive aspects of our lives can shift our focus from what's lacking, from mental spirals, to what we have, to what is ok enough, maybe even wonderful but we forgot to notice.

Before bed, write down three things you're grateful for, no matter how small.

6. Reflect and Adjust: 

Regularly check in with yourself. Reflect on your feelings and adjust your self-care practices as needed to maintain clarity and comfort. Set Intentions. Determine what you want to achieve during your self-care time—whether it’s relaxation, clarity, or emotional release. Reflect. After your self-care session, take a moment to reflect on how you feel within, what's shifted, and any insights gained about your perspectives within yourself, others, or even your worldview. 

Periodically check in with your Self and notice if your sense of choice is growing, and that sense of swirling or being stuck is diminishing. Is your sense of clarity, overall calm and ability to feel stable in a difficult moment more accessible to you? In which areas? And in which areas is there high reactivity and a feeling of being trapped, distracted, or wild? 

Adapting Practices to Your Needs

Remember, these practices are not one-size-fits-all. Experiment with different techniques and adapt them to fit your lifestyle and preferences. The key is consistency, curiosity, and patience.

By following these steps or your adaption of them, you can navigate from a chaotic mind to a tranquil state of self-care and clarity. From this place, we connect with our values, our sense of choice, and our perspective widens. 

"As long as you have certain desires about how it ought to be, you can't see how it is." Ram Dass

Conclusion

Oy, I'm gonna say it. I can't not say it. Cultivating inner peace is an ongoing journey, not a destination. Why? Because. That's why. 

We are never finished, we are alive! How exciting is this? We are having experiences that go through the filter of our entire organism and our history of being on the planet as well as our history of being an organism. That's pretty meta. This is a lifestyle. There are simply skills we may have never been taught, so when we see them, hear about them, they feel a bit out of reach, trendy, or something else. If we want something different, we have to do something different. If it ain't broke, don't fix it. How many phrases can you come up with that support learning and unlearning? How many examples do you have of trying new things, and them working out well, or not at all, or not then, but great later, or any combination? We all have them. Inner peace is a lifestyle intention to not get sucked in and to live a life from your unique being's definition of love instead of fear. How do you live in love? How do you live in fear? What is different when you come at the same situation from the anxiety of your fears vs the wisdom of your love?

By incorporating these practices into your daily life, you can develop a greater sense of calm, clarity, and resilience. Start small, be patient with yourself, and notice how these practices impact your overall well-being over time.

It's nice. It's nice knowing your Self and living in relationship with that. 

Is that a definition of inner peace? Knowing your Self and living in relationship with that?

If you would like some specific prompts, check out this Soulful Pauses Check in on Polyvagal Journaling Prompts I made for you. They are simple and clarifying. 

Here's the link! 

Also, What practice resonates most with you? Share your experiences in the comments below, and let's support each other on this journey to inner peace.

Categories: : Soulful Pauses