Inner Peace techniques- why do we need it, how does it work, some examples please?

Why do we need it?

"Be not ashamed to be helped" M. Aurelius

Have you ever forgotten the reason you went to the kitchen?

Have you checked your watch to realize that you haven't noticed what time it was? 

Have you been trying to focus on a task, yet random thoughts or simple distractions take your attention away? 

Have you been mindlessly scrolling through apps on your phone?

Have you lost your awareness while eating chips and finishing the whole pack? 

Have you let yourself be disturbed by an insignificant event in our daily life?

Who can truly admit that they have their thoughts always in order?

Practice of Mindfulness, can help us with these or similar disturbances of awareness.

Intentional focus of our attention on the present moment, while calmly acknowledging and accepting our feelings, thoughts and bodily sensations is what Mindfulness is all about.

How does it work?

“Attend the matter which is before thee” M. Aurelius

Rooted in ancient contemplative traditions, particularly Buddhism, mindfulness has been adapted into various secular contexts over recent decades, notably within psychology and medicine. The fundamental aim of mindfulness is to cultivate a heightened awareness of the here and now, free from judgment or distraction.

A key component of mindfulness is the attitude with which one approaches the present moment. This involves an openness and curiosity, treating whatever arises with a gentle, non-judgmental attitude. Whether one encounters pleasant, unpleasant, or neutral experiences, the mindful approach is to observe without immediately reacting. This helps in developing a balanced and resilient mind, capable of maintaining calmness and clarity even amidst challenging situations.

Mindfulness is not about achieving a specific state of mind or eliminating thoughts and emotions. Instead, it is about creating a space where one can observe these mental events without being overwhelmed by them. This observational stance, often referred to as “the observer self,” fosters a sense of detachment and perspective. Over time, this can lead to a deeper understanding of one’s thought patterns and emotional responses, allowing for more intentional and adaptive ways of interacting with the world.

Scientific research has increasingly validated the benefits of mindfulness. Studies have shown that regular mindfulness practice can lead to significant improvements in mental health, including reductions in stress, anxiety, and depression. Mindfulness has also been associated with enhanced cognitive functioning, such as improved attention, memory, and executive functioning. Additionally, it can contribute to better emotional regulation, greater empathy, and increased resilience.

Mindfulness can be practiced through dedicated meditation sessions or by integrating mindful awareness into daily activities. Practices might include sitting meditation, walking meditation, body scan exercises or involve bringing mindful attention to routine activities like eating, walking, or even brushing one’s teeth. The goal is to make mindfulness a way of being, rather than just a periodic exercise.

Including mindfulness into daily life requires commitment and regular practice. It is not a quick fix but a skill that develops gradually over time. Many find it helpful to start with guided meditations, which provide structured instructions and support (which soon will be shared via YoutTube). As one becomes more comfortable with the practice, it becomes easier to integrate mindfulness into various aspects of life.

To summarize, mindfulness is a powerful practice that involves paying deliberate attention to the present moment with openness and non-judgment. It offers a way to cultivate inner peace through numerous techniques. Clarity, and resilience can be achieved making it a valuable tool for navigating the complexities of modern life. Through practice and consistency mindfulness can lead to profound personal transformation, enhancing both mental and physical well-being.

Inner peace techniques

1. Mindful breathing: Focus on your breath, observing each inhale and exhale. Is it round or irregular, spacious or tight, slow or fast, moised or dry. Give yourself space to see how you experience your breath Notice all sensations & practice the Witness. Each time your mind wanders, recognize that your awareness left your breath, dont feel bad about it, slowly return to following your breath.

2. Body scan: Focus on your body, whether you sit, lay down or walk. Recognize all sensations within your body. Let your awarenes flow through your body parts start from your head or your toes. Realise what you experience going through each body part. When your awareness leaves your body, realize it and slowly bring it back to the body part it left.

3. Mindful eating: Eating is one of our biggest pleasures in life. Each time you have a meal or a drink, give yourslef the space to consisciously experience all sensations related to food consumption. Investigate the texture, ]taste, temperature, smell, consistency and emerse yourself in every taste. To start slowly you can take 1 m&m, raison, grape and let it dissolve in your mouth. When you slow down and experience all sensations you'll realise how rich is the food we experience.

4. Sitting meditation: Sit down quitly and focus on your breath and your body. Realise the experience of your body being supported by the chair, sofa, ground. Notice how your body feels in the position your are in. Notice if there are any sensations or thoughts which urgue you to move. Pay close attention to that impulse but do not move. Look at the way it makes you feel. How does your feet experience the ground beneeth you? Pay attention to your breath when you gave your body so much attention.

5. Mindful observation: pick an object which is closeby like a plant. While enjoying your positiong and breathing slowely notice the details of selected object. Can you find something you have not seen before? Can you notice all the leafs, their position toward the sun, the structure of the plant. Can you see the fractal structure of each leaf? Can you spot any differences? How moised is the soil? Has this object shared some deeper meaning with you?

"Daily and hourly development of our body, mind and spirit attunes us to ever finer currents." M. P. Hall