3 Simple Exercises To Get More Inner Peace

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Simple Exercises To Get More Inner Peace

Do you get restless with your own thoughts? Do you find yourself worrying a lot? That you jump from one thought to another?

And be honest, how many times a day do you check your smartphone to distract yourself from your own thoughts and boredom?

You’re not the only one. Many people – especially in the western world – lack inner peace.

Are you looking for ways to get your head still? Then read on quickly for 3 simple exercises.

We are constantly worrying about our lives. About our physical and mental health. About our relationships. About our past, our future and our current situation.

This requires a lot of energy. And this is bad for our health! Inner turmoil and stress can lead to depression, anxiety disorder, lack of sleep, poor performance at work, problems in relationships, you name it.

In this article we give you 3 practical Exercises To Get More Inner Peace and to become cheerfulness itself.

The importance of finding peace within yourself

What exactly is inner peace?

It’s hard to give a general definition of something so personal, but what can be said in general is that inner peace is about finding peace within yourself.

This could simply be about learning to accept things and make yourself less stressed.

It’s about being comfortable with yourself, with your life as it is now and with the moment you find yourself in each time.

Worry less about both the big and the small things. From the smallest frustrations, such as being stuck in traffic again, to worrying about paying your mortgage or about a divorce.

It’s about taking time for yourself. And for someone else.

How often do you race from hot to here, from one date to the next? How often do you have a conversation with someone while thinking about other things?

At the end of the day, we are simply burned out with all the worries, impulses and information that has been forced upon us.

And then we turn on the TV.

You think to ‘turn off’ your brain for a while by filling it with even more information, more impulses. You check your phone again. While watching a series.

You go on like this until you get sick.

Inner turmoil literally destroys your life. Worrying and continuously ‘going on’ ensure a constant presence of stress hormones in your bloodstream.

As a result, you are never completely relaxed. For example, notice how your shoulders feel right now. Are they tense as you read this?

Chances are they are tense all day.

Your body is therefore in a constant state of readiness. It is continuously in ‘fight or flight‘ mode.

That’s a trick of our bodies that came in handy in prehistoric times when we always had to be on the lookout for scary creatures that wanted to eat us.

Scary creatures still exist today, but they mostly live in our heads. Unless you live in the African jungle.

These unnecessary stress hormones wear you out. They suck you dry. The energy is being drawn away from important things like your immune system and your metabolism. As a result, your body can no longer heal itself.

This gives you wrinkles. That makes you sick.

It could be a minor flu or something more serious. Many people get burned out in this way, become depressed, anxious, or develop serious physical complaints.

It’s a sign from your body, maybe even the universe, that you need to rest.

You have to stop what you are doing and find peace in your head. That’s the only way to get your body and mind back in balance.

Finding inner peace in your head

In order to find peace in your mind, it is important that you know that you can learn to take control of your thoughts.

Because our thoughts drive us crazy. We are constantly bouncing back and forth between conflicting beliefs and feelings. We even act contrary to what we want.

This is because we grow up with certain rules, norms and values ​​that are imposed on us by society and the people around us.

We learn to reason things out. And sometimes our feelings and our reason contradict each other fiercely. We are torn by it.

This is not bad, it is necessary for our development.

Through illness or adversity, we are forced to take time for ourselves, and relearn what it is like to live free.

You learn that you don’t have to respond to everything that comes your way. You don’t have to be guided by your thoughts.

This allows you to make different choices that lead to much more happiness and health.

If you understand why you’re so worried, it’s easier to do something about it.

And maybe you’ll understand why you’re worried. You are afraid of being hurt. You are afraid of losing your partner, you are afraid of being lonely, you are afraid of losing your house, your job, your image, your pride etc.

But what actually underlies worrying and inner turmoil is the fear of death.

You’re afraid of dying, you’re afraid of losing the people you love, you’re afraid of ceasing to exist. Perhaps you are not even afraid of death, but afraid of not having really lived.

Does that sound familiar?

Yet you are essentially not at all. It is your head that is afraid of that, or your ‘monkey mind’. Your monkey mind jumping like a monkey from one thought to another:

  • Your monkey mind gives you a to-do list of things that you must have done by a certain amount of time. If you can’t do that, you’ll feel bad.
  • Your monkey mind gives you fears, both real and irrational fears.
  • Your monkey mind reminds you of painful things from the past.
  • Your monkey mind judges the present and other people.
  • Your monkey mind gives you doom scenarios about the future.

Doesn’t sound very nice, you monkey mind. It will keep you safe, though. But it’s not your friend.

It is your self-criticism, your inhibitions, your limitations. It always wants to maintain the status quo, because that’s how it exists. If you change something, it gets scared.

It is constantly trying to survive. It does this by creating problems so that it can look for solutions to those problems.

But this is not you. You are not your thoughts! You have thoughts.

You are something that can watch your thoughts from a ‘distance’.

It is possible to see your thoughts for what they are, and not be carried away by them every time.

When you learn that you are not your thoughts, that you are not your monkey mind or your ego, when you learn that you are just you, you will see that you are essentially an inexhaustible source of love and energy. And that the inner peace already exists in you.

When you learn to tame your monkey mind, you can:

  • Get peace of mind.
  • Sleep better.
  • Preventing diseases.
  • Feeling happier.
  • Feeling happier.
  • Perform better at work.

You do that by meditating. Meditation is the key to inner peace. You learn to see that your thoughts are just thoughts. And that you can let them go.

3 exercises for inner peace

Meditation is simpler than you think. It’s just sitting still for a while. Paying attention to your breathing, to the sounds in and around you, to what you feel in and on your body.

It’s not about not thinking. It’s not about stopping your thoughts.

It is about observing the comings and goings of your thoughts. By sitting still and observing ourselves, we develop inner peace, wisdom and insight.

It is important that you try not to judge yourself.

It’s okay if you think you don’t know what you’re doing, if you think you should be doing ‘useful’ things, if you don’t think it makes sense, etc.

Those are all normal thoughts. So thoughts. Not the reality.

Here are 3 simple exercises you can do at home:

Exercise 1: The body scan

This is one of the most commonly used meditation practice for beginners.

  • Lie on your back on a mat or rug on the floor (not on your bed, you will fall asleep).
  • Place your arms on the floor beside your hips, palms up.
  • Spread your legs and let your feet fall outward.
  • Close your eyes.
  • Now check the parts of your body one by one.
  • Start at the top of your head, go to your forehead, your eyes, your mouth, your tongue, feel if your lower jaw is relaxed or not, go to your neck, your shoulders, your arms, your hands, your fingers, your abdomen your hips, your thighs, your lower legs, your feet and your toes.
  • You can start with 5-10 minutes and build up slowly.

Exercise 2: Breath awareness in the abdomen

Most people breathe high in the chest due to stress. But as a child, as a baby, you breathe in the belly.

It is much more relaxing to breathe into the abdomen.

This exercise lets you consciously breathe into your abdomen, and stay with the physical movement of your breath. You can do this lying down or sitting down, but for now let’s lie down.

  • Lie on your back on a mat or rug on the floor.
  • Your arms on the floor beside your hips, your palms up.
  • Spread your legs and let your feet fall outward.
  • Close your eyes.
  • Become aware of your body on the mat, on the floor.
  • Notice how your skin makes contact with the ground beneath you.
  • Relax your face, relax your lower jaw, relax all parts of your body.
  • Now focus on the breath in your abdomen. Feel your belly rise as you inhale and fall as you exhale.
  • Stay focused on this move.
  • Whenever you find yourself drifting, being carried away by a thought, bring yourself back to moving your abdomen to the rhythm of your breathing.
  • Do not judge. It’s fine and completely normal if you wander off. Just try to get back to your breathing.
  • You can start with 10 minutes and build it up slowly.

Exercise 3: Counting breaths

You can also do this meditation sitting or lying down, but for now we’re going to sit down.

  • Sit in a quiet place.
  • You can sit on a chair or with your legs cross-legged on a pillow, yoga block, or rolled up blanket so that your knees are no higher than your hips.
  • Make sure you’re comfortable, it won’t work if you’re in pain. It’s also fine to stretch your legs out in front of you.
  • Make sure your back is straight and not leaning against the back of the chair or wall.
  • Place your hands on your legs, palms up.
  • Close your eyes.
  • Become aware of your body on the floor, chair or whatever you are sitting on.
  • Notice the sounds around you.
  • Notice how your upper body moves to the rhythm of your breath.
  • Relax your face, your lower jaw, your neck, your shoulders, your arms, your stomach, your legs.
  • Focus on the breath in your abdomen.
  • Now you can start counting your breath. Start at 1 on the inhale, 2 on the exhale, 3 on the inhale, 4 on the exhale and so on until you get to 10. Then start again at 1.
  • Do this several times, or at least 5-10 minutes.

It doesn’t matter how long you do it.

Even if you only do it for a few minutes a day, you will find that it makes a difference in your day and you find more inner peace.

Over time, you can build it up to 20, 40, or even 60 minutes.

There are countless meditation and mindfulness exercises you can do, ranging from lying down, standing, sitting and walking.

Good books and Exercises To Get More Inner Peace

Do you want to read more about meditation and finding inner peace? Here are 10 books we recommend:

  • Mindfulness for Beginners – Jon Kabat-Zinn. Jon Kabat-Zinn is the founder of the world famous eight week mindfulness / stress reduction training.
  • Wherever you go, there you are – Jon Kabat-Zinn. Jon Kabat-Zinn shows what your life looks like when you incorporate Buddhist meditation/attention into your life.
  • The Power of NOW – Eckhart Tolle. The spiritual book that is mandatory for every yoga training. It explains in great detail how we are not our thinking and how we can free ourselves from psychological pain.
  • More peace of mind – Karin Bosveld. A book with simple methods for a life with more peace.
  • The Way of Self-Compassion – David Dewulf. David Dewulf teaches you in this book how you can be kinder to yourself and to others.
  • The Book of Nothing – Osho. “Without self, what’s left? Nothing,” isn’t it? But isn’t the nothing very empty? ‘Not at all,’ said the Zen master then (and Osho now), ‘the nothing is overcrowded, that’s the place where all the Buddhas live.’
  • The Tibetan Book of Living and Dying – Sogyal Rinpoche. This book gives you insight into death, karma and compassion, and has exercises for anyone who wants to change their life.
  • F**k It: The Ultimate Spiritual Way – John C. Parkin. A hilariously written book that reflects the Eastern philosophy of letting go in a Western way. Definitely recommended for beginners.
  • The Five Insights, Core of Toltec Wisdom – Don Miguel Ruiz. Don Miguel Ruiz is a shaman and in this book he presents the precepts based on the Toltec wisdom from Mexico. The first four insights are:
    • Be impeccable in your words
    • Don’t take anything personally
    • Don’t make assumptions
    • always do your best

    The fifth insight is about reaching a deeper level of consciousness. You return to the authenticity with which you are born and you learn to accept yourself as you are.

  • Superbrain – Deepak Chopra, Rudolph Tanzi & Rudolph E. Tanzi In this book, Deepak Chopra explains how a person can train and restructure his brain. We are not our brain.

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