20 Ways to Find Inner Peace

“World peace must develop from inner peace. Peace is not just mere absence of violence. Peace is, I think, the manifestation of human compassion.”

~ Dalai Lama XIV

Today, I write purely from my heart. It’s not my normal blog article, but we’re also not in normal times. The world is hard right now. I don’t have a seven-step plan to happiness or tips on living your best life. That’s not what is in my heart. Today, I feel sad, confused, empathetic, scared, and even ignorant to all that is happening in the world today. Be it right here at home or thousands of miles away in the Middle East and in Ukraine. Undoubtedly, you feel it too. War and division are all around us. We need peace. Inner peace and world peace.

As I write today, I care about you. I care about me. And I care about the millions of people who are in the direct path of harm near and far. God help us all.

We must figure out how to cultivate inner peace even amid outer turmoil. And what helps me to find peace may not be what works for you. But I know that we cannot continue to absorb tragedy, pain, conflict, and suffering without it affecting us mentally, physically, emotionally, and spiritually. We must tend to ourselves, even as we try to be there for others.

What can provide a sense of peace, calm, and hope during such chaos? Here are 20 suggestions for finding inner peace during times of outer turmoil:

1. Minimize time consuming the news. Certainly, we must remain attuned to what is happening in the world. We are global citizens. What affects people thousands of miles away affects us too. If we limit the minutes spent watching the news, we can stay informed and still balance our lives with other positive aspects. 
2. Pray and meditate. Having time for quiet reflection, stillness, and spiritual connection can give us a sense of purpose and calm.
3. Express yourself. It helps to express your emotions with someone who loves and cares for you. Chances are, they are feeling similarly, and you can be a safe space for each other.
4. Contribute to charitable efforts. It’s amazing how giving during times of suffering can provide uplift and comfort. Research humanitarian relief efforts and give in support of causes you believe in.
5. Spend time with loved ones. When you are feeling sad, worried, or depressed, reach out to those you love. Spend time doing things you enjoy. This is not the time to isolate yourself. 
6. Read. Whether you choose to read a novel or articles that help you understand the source of conflict, reading engages your mind in ways that can be productive.
7. Breathe Deeply. When we take slow, deep breaths, we calm our central nervous system and reduce blood pressure and heart rate.
8. Have hope. Some say hope is not a strategy. I disagree. Hope is that glimmer during the darkest of times that show us it’s not over. Hope can propel us to act.
9. Step back. Sometimes we’re too close to something to think and feel objectively. Stepping back can provide perspective and give us the needed break to regain our strength. 
10. Remove negativity. As much as is possible, remove yourself from negative people or situations. You are managing enough already.
11. Practice negative visualization. This is an exercise the Stoics practice. Ask yourself, “What could be worse?” Chances are that things could be worse. What this does is helps us to be grateful for what is, even during tough times. 
12. Be grateful. We know that gratitude is the gateway to joy. Each morning and evening, list three to five things you’re grateful for. Start with your life.
13. Be there for others. Helping others take our eyes off our current situation and lets us feel useful, which produces endorphins that reduce stress, depression, and anxiety.
14. Journal. Create space to write about your feelings. When we put pen to paper, studies show that we become more aware and accepting of our emotions.
15. Speak kindly to yourself. Talk to yourself with kindness and compassion. You need words of affirmation and forgiveness during this time to ease the struggle.
16. Spend time in nature. Being in nature provides immediate health benefits. Spending just a few minutes in nature reduces cortisol levels, blood pressure, and heart rate. Being in nature also reminds us that the world is always evolving. There are seasons to everything, and whatever is the source of stress today usually will not last.
17. Eat well and exercise. Eat nutritious food to fuel your mind and body, and exercise to rid your body of stress hormones.
18. Cling to stabilizing forces. During times of uncertainty, stay close to the people and routines that create normalcy in your life. Celebrate birthdays, anniversaries, and other occasions that bring happiness to your days.
19. Set small goals. Use your energy for positive movement. Goals have a way of engaging our minds, hearts, and bodies toward something that is helpful to others and ourselves.
20. Be present. Stay in the present moment to engage all your senses. When we are present, we keep our minds from ruminating about the past or future, neither of which exists.

I’m sure there are other ways to find inner peace during these chaotic times. This is a start. Choose a few suggestions from the list and integrate them into your week starting now.

My fellow sojourner, my head and heart are full. I’m concerned about what is happening in the world, and I know you are too. We must summon peace, love, and compassion during this time of so much hate, fear, conflict, and human tragedy. I pray better days are coming soon. Please take care of yourself.

You may find comfort reciting this Metta meditation daily.

May I be happy.
May I be healthy.
May I be safe.
May I live in peace.

May you be happy.
May you be healthy.
May you be safe.
May you live in peace.

May we be happy.
May we be healthy.
May we be safe.
May we live in peace.