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inner peace

Easy Practices to
Increase Life Balance
Often, we define peacefulness by the absence of stress – a neutral, inactive state.
However, is peace really just a passive state? For most people, adopting the life of a
“zen master” and dedicating endless hours to meditation simply isn’t an option. In-
terestingly enough, science is helping to define an active peace state that is achiev-
able with just minutes of daily practice.

Active peace can be described as an increased clarity, a feeling of inner clam, and a
deeper sense of inner balance. This state of active peace is referred to as psycho-
physiological coherence. Science has shown a correlation between coherence and
our ability to think, act, and make decisions. Cultivating coherence, or a deeper inter-
nal peace, can actually make us more efficient and more capable of experiencing a
meaningful and connected life.

The body responds favorably to the coherence state as well – while emotional and
mental states are revitalized, the body’s immune and hormonal balance improves.

The most common obstacle that stands between us and increased inner peace is
stress. Our mental, emotional, and physical stressors push us further away from
experiencing peace or achieving coherence. Many people feel the only way they can
get relief from stress and feel more at ease is by taking a vacation, a morning to
sleep-in, or a day at the spa.

Here are a few active steps you can use to reduce stress and increase your experi-
ence of peace.
Let the Worry Go…
People often worry because they genuinely care. Care is most effective when we are
personally in balance – we think clearer, and we’re more creative and intuitive. Wor-
ry can lead to overcare – a term HeartMath created to differentiate when our original

s t
intention to care has turned into stress-producing outflow of energy. This kind of care

J e!
can become an unhealthy emotional habit
that acts like a hole in your gas tank, drain-
ing your vital energy and certainly robbing

t h
you of inner peace.

The next time you find yourself in a mental

loop of worry, take a time out – stop and sit
quietly for a just couple of moments. Breathe in
an attitude of “ease” and breathe out the feeling
of worry. Start creating a new habit of inner ease
B r e a
while letting go of that old unhealthy pattern of overcare and worry.

Use the Notice and Ease™ tool from HeartMath. These simple steps help us to settle
into the moment. The process can also help us take intensity out of draining emotions
like worry.

Notice and Ease™

 Notice and admit what you're feeling.
 Try to name the feeling.
 Tell yourself to E-A-S-E as you gently focus in the heart, relax as you breath
and e-a-s-e the stress out.
Quiet the Inner Chatter in Your Head

Inner Chatter: it’s surprising how much

inner dialogue can run all day long without
us even noticing, all the while depleting our
inner peace. For many, inner chatter can
consist largely of self-critical and self-judg-
mental comments. Unconstructive self-talk
lacks the qualities of compassion, love and
care and it creates distance between you
inner peace.

Play this personal game. Start with a A positive replacement message could be,
30-minute period of time (you can increase “I’m still learning how to do this. No wor-
the duration or how often you do it) for this ries, I’ll get it down soon.”
simple exercise to help build inner aware-
ness. It may feel a bit superficial to start, but the
more you play with this simple practice,
During the designated time period, pay the more your feelings and thoughts start
attention to your inner dialogue. Watch for to align with a more positive and loving
negative inner self-talk. inner dialogue.

For example, if the negative thought is, This practice can

“I’m so stupid; I should know how to do
this by now.” Stop that thought and say, help create a powerful
“This thought doesn’t serve me. Goodbye and positive change
thought!” Then replace that old negative
view with a new, positive inner message
that leads to more
adding a compassionate attitude like you inner peace.
would have with someone you love.
Match Body and Mind

You can actively make changes to your mental and physical state. Our mind and body
are so interconnected that even our heart rhythms reflect what we’re feeling. In fact,
personal technologies like HeartMath's Inner Balance™ app or the emWave2® device can
teach you how to intentionally shift your heart rhythms to increase the peace you crave.

These tools use a sophisticated sensor that can monitor your changing heart rhythms.
Simply put, once you connect the sensor to your earlobe, a personal breathing sequence
is provided to help align your breath and your heart rhythms. These technologies coach
you through a simple three-step technique called Quick Coherence®. The combination of
using a heart rhythm monitoring device with a coherence building technique has proven
to help reduce stress and increase personal coherence. Science has observed an import-
ant connection between your heart rhythms and emotions; demonstrating that when we
shift our heart rhythms into coherence, our mental and emotional state can also shift.
Coherence equals a more balanced and a more peaceful you.
Connecting with Purpose & People

Connecting with others that share the desire to create more inner peace and give back
to the world can increase your feelings of purpose, and in turn, your inner calm. Con-
sider signing up for a prayer group, yoga or meditation class – or think virtual. There
are a growing number of online groups, such as the Global Care Room, a virtual hang-
out for people that want to pray, meditate, or exercise their practice of choice in order
to gain inner peace and focus on positive intentions to benefit others. Volunteering is
another way to feel more content and less stressed. By concentrating your attention
on others, your inner chatter will shift from being self-centered to more altruistic, as
your focus shifts from centering on your worries to helping others. Organizations like
Volunteer Match can provide opportunities in your area, or match you with organiza-
tions and volunteer opportunities based on an area of interest.
Make Your Personal Peace List

Consider creating a personal peace list and inlcude on it the things that leave you
feeling good, more in balance and peaceful.

Maybe it’s a bike ride, meditating, or having a quiet dinner with no cell phones. Perhaps
it’s an evening walk or run after work, or alone time to read, knit or listen to music. What-
ever is on your peace list needs to have the same importance as other (less peaceful)
things that are a priority in your life.

Make a commitment to do at least one or two of these things each week. Adding
awareness to what brings us peace, and making a commitment to do more of these
things is an important step towards increasing our experience of peace.

Remember, peace isn’t an idealistic, passive

state that only some people get to enjoy be-
cause they’re the “lucky ones.” Sure, peace
can be moments of quiet and stillness, but it
can also be an active state – a state where the
mind, heart and body are in balance as you’re
actively living life.

Reducing stress and worry, being more aware

of the inner chatter and practicing coherence
are great strategies for increasing active
peace. With a little practice and commitment
to cultivate peace each day, you will start to
discover what practices work best for you.
Hope for peace is within each
individual’s heart, but only through
learning to listen to your heart can the
potential of this hope be realized.
-Doc Childre
About HeartMath®
Out of a deep care for people Doc Childre founded HeartMath more than twenty years ago.
His vision was to create an eco-system of tools and solutions to facilitate individuals in re-
ducing personal stress, creating deeper, richer connections with each other, and increasing
the quality experience of life.

Today, HeartMath is recognized as a world leader on the topics of stress, heart rate vari-
ability (HRV) and heart coherence. HeartMath and its sister company the HeartMath
Institute, a nonprofit research organization, have spent over two decades researching and
educating health professionals and consumers about HRV feedback and heart coherence
training and its vital role in stress management, emotional self-regulation and optimal per-
formance training, as well as increasing vitality and resilience.

The HeartMath team is committed to developing tools and research-based programs, tech-
niques and technologies that empower people to improve their experience of life and bring
their best selves to their personal, social, and professional lives.

HeartMath has demonstrated through clinical studies the critical link between emotions,
heart function, and cognitive performance. This work has been published in numerous
peer-reviewed journals such as The American Journal of Cardiology, Stress Medicine,
Global Advances in Health and Medicine, Preventive Cardiology and Biological Psychology.

This HeartMath e-book is part of the series: ENJOY LIFE!

We invite you to explore all of our life enhancing tools, personal technoligies and training
programs. Come visit us at www.heartmath.com.
©Copyright 2015 HeartMath LLC. All rights reserved.

HeartMath is a registered trademark of the Institute of HeartMath. Notice and Ease is a trademark of Doc Childre. emWave is a regis-
tered trademark and Inner Balance is a trademark of Quantum Intech, Inc.

This ebook is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed
or used in any way except as specifically permitted in writing by the publishers. Any unauthorized distribution or use of this text may

be a direct infringement of the publisher’s rights.

Version 1.0


Published by HeartMath 2015