“We can never obtain peace in the outer world until we make peace with ourselves.”
Dalai Lama

Anxiety, panic attacks, agitation, anger, the feeling that this world has never been your home and you’d rather be a fly on the ceiling, than in your body here and now…etc. Who hasn’t experienced at least one of these states of mind, (sometimes all at once)?

Some time ago, I believed that inner Peace and balance were an endpoint, a target, something I had to find one way or another, by doing long and complicated exercises. I started to look for books, guides, and blogs which might help me achieve it. I found some good ones…but my peace always had something more important to do than coming to me. I used to assimilate everything at a mental level, but I didn’t seem to bridge the gap between intellect, emotions and physical body. It took me a while to figure out I was actually running around like a dizzy hamster, with no meaning and end.
Gradually, I started to understand that I was looking out there for something that already existed in a forgotten place inside me. It’s true, I couldn’t access it yet, but at least I knew where to look for. And that was the first step to healing. It’s like the old wise saying: if you want to have something, start being that thing. I know. You’ve read these words for thousand times. I’ve read these words for thousand times. Easy to say, but… How to actually make it work at all levels?

I will share with you some of the practices that really helped me turn the page.

What you will learn in this article

Open the door to peace
Inner peace meditation
Brainwave entrainment to restore peace and calm
Essential oils to relieve stress
Foods that help you relax
Powerful affirmations for inner peace and balance
Gratitude unlocks everything

Open the door to peace

If you’re constantly bombed with negativity from all directions, your process of creating an inner state of peace and harmony can be seriously slowed down.
Before doing anything, what about making some order in your life?

You should start by avoiding the conflictual people and situations, which are constantly throwing negative energy at you. If this is not possible, given the situation, just cut you off from the people who have a strong emanation of anger. By ‘cutting off’ I don’t mean becoming insensitive or selfish. Only stop absorbing that energy in your inner space. Replace any negative information and vibe they are sending to you, with a positive one. Tell yourself: “This person is hurt, he/she suffers, that’s because is behaving this way…I refuse to tune into this vibration!”
The anger and the urge to hurt others are usually rooted in a deep discontentment with our own person and life.  Just stop fighting with these people. If you cannot help them calm down, then move away from their space. Tune yourself to a higher frequency. You can open the door to peace only when your first impulse is to forgive rather than judge.
I know it sounds difficult to put in practice, but believe me, it works. I used to be an atomic bomb in these situations; I couldn’t resist the slightest challenge. Then I started my exercise of changing the frequency.  In the beginning, it didn’t work. I needed some time, patience and perseverance to make it happen. But after a while, it simply came. And the release I felt was worth the pain.  If you don’t give up, at some point this attitude will come naturally and it will save you from a lot of stress and negativity.
Gregg Braden speaks about a beautiful practice. He states that blessing a negative experience/situation heals your energy and, at the same time it develops your power of acceptance. Replace any judgment by these magic words: “I bless you” (or “I bless this situation”), and you’ll see the effects. You can bless every situation in your life (good or bad) and, in a short time, you see how both your inner and outer world is changing.
Even if, in the beginning, your emotions won’t perfectly align with the words, in time you’ll find yourself attuned to their powerful healing energy.

Inner peace meditation

This is a meditation which, practiced every day for a few weeks, will help you resonate with the frequency of peace.
As it’s very important to feel comfortable while doing it, find your own posture and time to meditate – the one that best suits you. For me, the evening is a perfect time, while lying in bed before sleep. That’ s the moment when my mind shuts off and lets the heart do the talking.

Lie down in a comfortable position with your eyes closed. Breathe in and out slowly. Bring your attention to your breath for one minute.
Now move your attention on your feet and ankles. Imagine they are increasingly warm and heavy. They become so heavy that you cannot move them anymore. Spend a little time exploring this feeling.  Now focus on your calves and do the same: feel them warm and heavy to the point of having no control over them. Then move your attention on the things and repeat the process. Do the same for the hips, the abdomen, the lower back, the chest, the shoulders, the arms, the palms, the blades, the neck, the lips, the nose, the eyes, the front and the scalp. Imagine they are very warm and heavy, and you can’t control them anymore.
Then feel your body like a weightless feather. You are melting into this feeling of lightness and you enjoy it.

Now visualize a shining white light coming from a source above you. While you look at it with your inner eyes, it becomes stronger and stronger, brighter than the sun. The light is surrounding you like a veil, then it starts filling your whole body, from head to toe. Feel the warmth and love flowing inside you. Imagine yourself as a shining ball.

Now visualize a light blue color surrounding you from all directions. As if the summer sky were everywhere around you. Think about the word ‘peace’ and know that it is represented by this color. Blue is the color of inner serenity and calm, and it helps you accept things as they are. Let yourself float into the infinite blue. Breath it inside you. Now dissolve yourself in it.  You know it has no beginning and no end, and it’s there for you, anytime you need it. Absorb this feeling. Take as much time as you need, until you feel completely sunk into this vibration of harmony and tranquility.
Now open your eyes. Start to slowly move your fingers, palms, and toes. Gradually move your legs, arms, and neck. The process of ‘coming back’ varies from one person to another. Some people need to make few gym exercises, while others are so relaxed that fall asleep.
Repeat this meditation daily, or at least once two days, and the results will do the talking.

Brainwave entrainment to restore peace and calm

Due to our stress-filled lives, we seldom succeed to disconnect from our everyday problems. This causes our levels of cortisol (the stress hormone) to remain high, keeping our brain alert most of the time, and robbing us of much necessary sleep.

Brainwave entrainment is a method of using sounds or light pulses to alter the brain waves and induce different states of consciousness. Brainwave sounds stimulate the brain acoustically, creating rhythmic patterns which induce a specific state such as relaxation, focus, deep trance etc.
Most of the time, our brain is in a Beta state (between 12 Hz and 40 Hz), being aroused and active. This frequency helps us functioning throughout the day. Excessive Beta waves may result in stress, anxiety, and hyperactivity.

Alpha brainwaves

Alpha brainwaves range between 8 Hz and 12 Hz and promote calm and relaxation.
As they help the brain release serotonin, the Alpha brainwaves are associated with the feeling of wellness and with a higher level of creativity.
The video below contains a selection of Ludwig van Beethoven music, embedded with pure Alpha brain waves binaural beats and fractal animation and induces a state of deep relaxation and serenity. Headphones are recommended for a better result.

Theta brainwaves

Theta brainwaves, with a frequency range of 4-7 Hz is the slowest brainwave frequency and it occurs in the initial stage of sleep.  It is associated with a state of peace, relaxation, deep meditation and lucid dreaming. Studies have shown that Theta brainwaves reduce cortisol (the hormone of stress) in the body, and induce a more restful sleep.
The next video contains a mix of classical music, embedded with pure Theta brainwaves binaural beats, fractal animation and water sound. It can be used as a very efficient meditation tool for a deep relaxation and stress overcoming.

Essential oils that relieve stress

The healing power of Essential oils is well known now. Some lab tests showed how the scent molecules are going from the lungs into the blood, and then transmitted to the brain directly in the limbic system – the seat of emotion- affecting the way we feel.
Here are five essential oils with a powerful stress-reducing and calming effects.

Lavender essential oil treats anxiety, it calms the nervous system, and it helps relieve stress, depression, and insomnia.

Rose Essential Oil promotes a sense of calm, joy and serenity. It reduces agitation, anxiety, and depression, and it helps in enhancing self-esteem.

Essential sandalwood oil balances both the brain and the immune system, eliminating stress, anxiety and nervous tension.

Frankincense essential oil reduces depression, agitation, palpitations and anxiety. It is a profoundly relaxing oil, having a deep calming effect on the mind.

Orange oil stabilizes emotions and increases self-confidence. It has strong uplifting and stress-reduction effects, treating depression, anxiety, insomnia and inability to cope with changes.

Essential oils recipe for peace and balance

This is a powerful combination of essential oils which reduces stress, increases serotonin levels, and has a calming effect on the mind:

6 drops Lavender essential oil
2 drops Sandalwood essential oil
2 drops Frankincense essential oil
4 drops Orange essential oil
For massage, you can add 5 teaspoons of carrier oil – such as olive, sweet almond or coconut.

How to use essential oils

In a diffuser
 Put 15-20 drops of essential oil in an oil burner with a candle, or in a diffuser. You can use it during the meditation for a very deep relaxation, or before sleep.
In the bathtub
After a long day, who doesn’t enjoy a hot aromatic bath?
Fill the bathtub with hot water, then put 4-5 drops of essential oil in the water. As essential oils are not soluble in water, you should mix them with a carrier oil.
 In the shower
Put few drops of essential oil on the bath sponge. While showering, wipe your body with the bath sponge.
Inhale it directly
You can inhale the oil directly from the bottle, or you can put a few drops on a handkerchief, cotton pad or scarf and take it with you.

Foods that help you relax

Our overall state depends a lot on what we eat. There are foods that can help restore calm and relaxation in our life.
I will share some of my favorite foods – known for their relaxing properties- that always uplift my mood and help me see the bright side of life.

Berries

Berries are a powerful source of vitamin C, which is known as a stress reducer.

Milk

Milk contains tryptophan –an amino acid which helps in the production of serotonin. Serotonin is a chemical messenger that sends signals between the nerve cells and it acts as a natural mood stabilizer, reducing depression, anxiety, healing wounds etc.
A cup of warm milk with a teaspoon of honey can do a lot.

Honey

As a high-tryptophan food and rich in potassium, honey helps relieve stress and relax the nervous system, inducing a state of wellness and serenity.

Bananas

Banana is a fruit rich in potassium and magnesium, which helps relax muscles. It also contains tryptophan, that supports serotonin release in the brain.

Nuts

Nuts contain vitamin B-complex, magnesium, zinc, selenium, vitamin E, and Omega-3 fatty acid. All these compounds are nourishing the brain, calming the nervous system and inducing a relaxed state of mind.

Celery

Celery helps lowering high blood pressure, which leads to relaxation.

Soup

A warm soup with mixed vegetables like carrots, potatoes, tomatoes, onions, green peppers, spinach, thyme and parsley (a real vitamin bomb!)  will definitely help you restore your mood and well-being after a long hard day.

Powerful affirmations for inner peace and balance

An affirmation is a statement that we repeat with confidence, making an assertion about a perceived truth in which we strongly believe. Its power lays in the ability to program the brain into believing the stated fact. The mind doesn’t know the difference between reality and fantasy. And it doesn’t have the sense of humor. It takes everything literally, exactly how we say it. So, if we tell to ourselves “My insomnia will never end…”, our mind will focus on insomnia and chances are we get stuck with it for a long while. Therefore, we must watch over our words and beliefs. Because they create the world we live in.
I will share with you some affirmations that helped me reroute to new ideas and make peace with myself.

The power of ‘I am’

When you really want something, try to see yourself as part of that thing. Don’t look at it as being outside of you, but rather as a part of yourself that can be activated.
If you build your affirmations with the phrase “I am”, their force is doubled.
The following phrases can help you restore your peace of mind and serenity. Choose the one that suits you best.

I am peace and balance.
I am always infinite peace.
I am infinite peace and joy.
I am always peaceful and calm.
I am always at peace with myself.

One-word affirmations

Repeated many times on a day, one-word affirmations are like mantras, strong and persuasive, forcing your brain to change its thought patterns. When you repeat only one word, there is no conflict between brain and emotions. That word becomes your main focus, and you’ll identify yourself with it.
Choose one word that better reflects your purpose, such as ‘peace’, ‘calm’, ‘serenity’, ‘tranquility’, etc. and turn it into your daily affirmation.

How to use  affirmations

Repeat the affirmation between 30 and 50 times on a day. It must always be in the present tense and it cannot contain any negations.
You can repeat them out loud, in the morning, or in the evening, before going to sleep. While you say the words, picture yourself surrounded by the blue color of peace.
You can also repeat it a during the day, whenever you have some free moments. There is no limit to it.
If you prefer the pencil and paper, you can also write them down, several times a day.
Regardless the way you’re using the affirmations, make it a part of your daily routine. In time, you’ll be amazed at the results.

Gratitude unlocks everything

In these difficult and agitated times, we tend to focus on “bad” events more than good ones. For example, we prefer to hang on to that unpleasant thing our neighbor told us yesterday, and forget the good encouraging words of our best friend or partner.
When you concentrate on every positive little fact in your life and try to feel grateful for all you have, instead of counting your problems, you’ll see how your whole life turns into gold. It’s not a secret anymore that everything depends on our attitude and perception. Things and events out there are the same for everybody; the way each of us deals with them makes the difference. It might sound like a cliché, but it’s still an ongoing reality. We all have met people who looked peaceful, serene, having a great sense of humor, despite their difficult, almost unmanageable lives. And the opposite. People who had all the reasons to be happy and grateful, but who didn’t seem to enjoy anything, and carried their dark little cloud with them everywhere. The first person would feel grateful for all he has, while the second takes everything for granted and, of course, he never has enough. The same world, two different attitudes.

Take a few minutes every day and list ten things you are grateful for. Give yourself a fixed period of time (for example 2 months), and try to find new things to be grateful for, every day. During this period, force yourself to focus only on positive events or persons, and simply ignore what is bothering you.  Learn to say thank you, as frequently as you can.
You might be grateful for your parents who gave you a good start in life, for your children, for your friends or for your life partner. Or for simple little things, such as the beautiful weather outside, the birds singing, the new clothes you just bought, your favorite food that you eat every day or a beautiful song you just listened to. Anything can be a reason to be grateful. Not the things, but the attitude matters. And you know what? This attitude will bring you the life you want and will lead you to the inner peace you’ve been longing for.
It costs nothing to give it a try.

The post 7 Powerful Ways to Find Inner Peace and Balance appeared first on Unbounded Brain.