PEACE

EDUCATION
SOCSTUD613

CULTIVATING INNER PEACE

LAIZA MAE C. FORRO

DIANA JURAN
CHERRY RAMOS
TOPICS
• How to Cultivate Inner Peace
• Five Ways to Cultivate Inner
Peace
• How to Find Inner Peace and
Happiness in the Chaos
How to Cultivate Inner
Peace
LAIZA MAE C. FORRO
 Focus on the
Present Moment
• Take a few deep breaths with your eyes
closed, focusing on the air moving through
you
• Put your hand over your heart and count
each breath you take or simply listen within
• Bring mindfulness to your movements and
what is around you — feel and watch every
detail
• Designate something as an anchor to your
peaceful present moments, like the face of
your watch, veins in your wrist, or anything Realize deeply that the present moment is all
you can focus on quickly and easily to bring you ever have. Make the NOW the primary
you back to a feeling of peace. focus of your life.
 Create Daily
Peace Practices
• Journaling
• Write daily gratitude
• Meditation
• Prayer
• Pay attention to the beauty
and magic in each day
• Looking for heart shapes
around you
• Walking in nature
• Reading meaningful or
A seven-day programme to transform you into a
peacemaker. uplifting material
 Live Simply
• Inner and outer clutter are distracting and
complicate our lives. On some level they
keep us on edge all the time. Creating a
physical environment that is peaceful and
calm will nurture the same within you. Take a
careful look at your space, calendar, and the
people in your life. It may be time to let some
things go.
• When you are able to focus on what you
love and what is meaningful to you, more
peaceful moments will follow. This isn’t
selfish. When you are in a calm and relaxed Live simply. Love generously. Learn
constantly.
state you will be more effective in what you
do and present with the ones you love.
 Don’t Marinate in
Your Upsets
• Give it a minute or two — let the
feeling dissipate on its own
• Any of the tools above for returning
to the present moment
• Ask yourself if being upset is
serving you and if not, let it go
• Move into neutrality by observing
yourself in the situation
• Imagine you are watching what is
happening on a movie screen
• Bring compassion and
Stop replaying the story and triggering the understanding to all involved,
feeling over and over again. knowing everyone is doing the best
they are capable of in that moment
 Cultivating inner peace is a gift to
yourself and those around you. It is
from this grounded space that you can
evolve into your best self and create your
best life. And, it feels so good.
5 Ways to Cultivate
Inner Peace
DIANA K. JURAN
 What does it mean to
cultivate inner peace?
• This means you have
total control over how
much peace you
experience and attract
into your life. Peace is a
feeling, experience, and
way of being. It can't be
bought or sold. It can't be If you cultivate inner peace, flowers of
forced on you or taken happiness will grow in your garden to spread
the fragrance of peace all over the world.
away from you.
 Peace is the knowing
you are always loved
and supported…
• Peace comes from the
inner knowing you are
never alone and are always
loved and supported.
Whether this is felt through
your family, friends or your
perception of god, knowing
you will always be looked
after removes fear of
You are never alone.
security and excess worry.
 Peace is believing the
world is for you and
not against you…
You either choose to believe that the
world is for you and supports you or you
believe the world is against you and live
your life in resistance. You either trust
the flow of life or fight against it through
control and fear. By believing the world
is for you, you not only attract more
positive situations into your life, you also
know during every challenge there is a
big light at the end of the tunnel. When there is love there is peace.

Self realization must become a synonym for life
itself.
Peace comes from the
realization you are
more than your mind…
Studies reveal the human
mind has up to 70,000 thoughts
per day, with 70% of them being
negative. Basing our reality,
happiness, and sense of peace
purely on our thoughts sets us up
for stress, worry, and feeling
unfulfilled. As your breath is
directly linked to your mind, the
fastest way to tame fear-based
thoughts is by slowing down your
breath.
 Peace comes from
connecting to the deepest
part of yourself…
As peace comes from within, it can
be felt more strongly when you connect
to your true self through your inner
guidance system. Your inner guidance
system is forever trusting and ever
knowing everything is exactly as it
should be. It understands you are on a
journey collecting experiences of both
challenges and joy along the way. It
doesn’t show fear or have worry without If you cannot find peace from within yourself,
you will never find it anywhere else.
faith. It holds trust and surrenders to the
flow of life.
 Peace comes when you
stand still…
Peace is your true nature,
your prayer, the language of
your heart, your purpose,
and your destiny.

If you are very still and quiet you will feel it.
Stand still, so the peace
can find you.
How to Find Inner Peace
and Happiness in the
Chaos
CHERRY ROSE RAMOS
Peace of mind doesn't
require peace and
quiet.
"The problem is most of us
live sort of on the surface of
the waves, where there's a
lot of turbulence and
wildness. But again, this
deep, calm, awareness is
actually within each person."
Nothing can bring you peace but yourself.
–R. Emerson
 Breathe in, breathe
out.
• Your breath is always with you, and both
yoga and meditation practices harness
the power of breath control to help shift
your state of mind.
• Close your mouth and inhale through
your nose as you count to four. Hold onto
that breath as you count to seven, and
then exhale through your mouth for the
count of eight.
• "The long exhale helps stimulate the
parasympathetic nervous system, which
is basically initiating a relaxation
response in your body," Davis says.
Breathe in, breathe out worries.
"Make sure to breathe really low, to fill
your belly with air."
 Feel the truth that
you’re safe and loved.
"Remind yourself that you’re breathing.
And hopefully, you’re physically
protected," says Julie Potiker, mindful
self-compassion teacher and author of
Life Falls Apart, But You Don't Have To:
Mindful Methods for Staying Calm in the
Midst of Chaos.
"Think about the people you care about,
and the people who care about you,”
Potiker suggests, saying that focusing When there is love there is peace.
on that can lower your panic-response.
“Let the truth of that warm your heart."

Don’t measure yourself against anybody else
just find your happy place.
Visualize your happy
place.
"You might want to picture the
ocean, or your bedroom under your
covers, a lake view, playing with
your pet, being with someone you
love, or maybe a favorite vacation,"
"Then, try to really get all the details
in your mind's eye—the smells, the
sounds, the textures, the touch."
Accessing these vivid memories will
cue your body to start feeling like
you're actually there, which will relax
you.
 Read the story you're
telling yourself.

If you find yourself spiraling over a

perceived disappointment, frustration, or
panic-inducing thought, try stepping
back to assess whether what your brain
is telling you is true. Examining the
source of your turmoil can make it feel
smaller in size.

Is the story you’re telling yourself, true?

“What you resist persists and they need to feel it to heal
it.”
RAIN technique, an acronym first coined by meditation
teacher Michele McDonald.
Recognize what's happening. "Label the emotion,
because simply naming it calms down your over-
arousal," says Potiker.
Allow your situation to be there. "You’re not resisting
it, or trying to numb it and run away from it," she says.
"You're allowing it to be there long enough to work
with it."
Investigate. Potiker says to ask yourself, "What most
wants my attention? What am I believing? Where am I
experiencing these feelings in my body—can I put my
hands on where I’m feeling it, and soften the area? All of
this inquiry is done with love, not judgment."
Nourish. This is alternately defined as natural loving
awareness. You've observed yourself, and it's time to treat
yourself with loving kindness. "Ask yourself, 'what do I
need to hear right now?'" Potiker says. "Just talking to
yourself like you would a dear friend is extremely helpful
and healing. It staves off the feeling of isolation.”

Self compassion is self kindness, common
humanity & mindfulness.
ACT your way to deeper
self-compassion.
Use the three-step method calls
ACT, based on the work of Kristen
Neff, a prominent researcher in the
field of self-compassion.
"'A' is for acknowledge, as in you
acknowledge your suffering or your
struggle“
'C' is for connect, connecting to all
common humanity to remember that
you're not alone in this. Other
people get frustrated, feel angry or
impatient.
'T' is to talk kindly to yourself."
 Make a "joy list" for when
you need it later.

“Free associate what brings you joy, and

then pick something on the list to do when
you’re feeling lousy," she says. While you’re
doing that thing, such as flower arranging or
baking, savor it. "Take it in for a few
moments, because taking in the good
rewires your brain for happiness and
resilience,”
“Just letting you fill you up for that moment
of awe is enough to rewire your brain for
happiness and resilience,” Building up a joy Do what you LOVE.
reserve by just savoring those first sips of
morning coffee, or the sound of a child
giggling.
 Cultivate gratitude for
what's happening (and
not happening).
The psychological benefits of
gratitude have been championed
repeatedly in the field of happiness
research, and according to Davis,
practicing gratitude is another way
to quickly access that state of inner
peace. She suggests two simple
ways to get into the habit: Keeping a
gratitude journal, and smiling as
soon as you sit up in bed in the
morning. "When you smile it signals
Practice Gratitude Daily. to your brain that things are good
and that you're happy."
 Ask yourself two
questions daily.

"What did enjoy today?"

and "What am I grateful for today?”

Ask Yourself Everyday.

 Serve others to help
yourself, too.
Everybody knows that when you help
other people, you feel better.
Over decades, research has suggested
that in the long term, the eudemonic
happiness that people feel from doing
something like volunteering or making
someone else feel good is more
rewarding, and longer-lasting, than the
more commonly-pursued hedonic well-
being, which prioritizes seeking pleasure
and minimizing pain. Thus, building up a
reserve of eudemonic happiness through
Give of Yourself. acts of service could potentially up your
general inner-peace baseline.
 Maintain good self-care
hygiene.

Eating right, getting plenty of sleep,

exercising, meditating, and practicing what
Potiker calls “mindfulness daily-life
activities” can all shore up your mental-
peace defenses for when all hell breaks
loose (in your world, or in your head).
It’s all about developing “the pause," so that
when you feel yourself reacting to a
situation, you’re better prepared to respond
in a calmer way.
Take Care of yourself.

Only with acceptance can there be recovery.
Practice acceptance.
Acceptance is an overall way of engaging
with life," she explains. "So it's less about
a quick practice, and more about a life
orientation."
"When we resist our circumstances we
create a lot of suffering, which of course
is the opposite of inner peace," she
continues. "And the second you start
going with the flow and putting yourself in
alignment with what is, you immediately
start to have a sense of flowing with
rather than flowing against."
 It's a challenging process, and
once your brain may resist on
impulse at first. That's why it's
called "practice"—you may not
nail it the first, fifteenth, or fiftieth
time, and that's normal.
Thank you for listening!