5 SIMPLE STEPS TO HAVE A PEACEFUL MIND

1

Breathe. Intentional breathing is a simple activity, but it's one of the most powerful ways to create peace of mind. Emotions and breathing are closely connected. If you slow your breath and learn to breathe evenly and fully, your emotions will calm down as well. Breathing practices have been shown to reduce cortisol, the stress hormone. They also activate the "rest and digest" part of the nervous system, known as the parasympathetic nervous system. Here are steps you can take

• Find a comfortable place to sit.
• Put one hand on your belly and one on your chest.
• Breathe in deeply from your belly, so that your stomach extends out but your chest stays in place.
• Hold this breath for a couple seconds and then breathe out.
• Repeat this sequence until you find a steady rhythm.

2

Exercise. Regular exercise is one of the best things you can do for your body and mind. You should do 30-60 minutes of aerobic exercise (walking, running, bicycling, swimming, etc) 3-5 times per week for good results. Here are some of the things exercise does:

'

• Boosts your energy and reduces fatigue.
• Improves sleep, even chronic insomnia.
• Reduces your risk for diseases such as cardiovascular disease and type 2 diabetes.

1. 3
   Get enough sunlight. Sunlight produces Vitamin D in your body, which also increases your serotonin levels. You can't get the same effect from indoor lighting, so try to spend time outside when you can.Here are some activities you can do:

   • Play sports.
   • Go for a swim.
   • Pack a picnic.

   

   
   

4

Pursue the "flow state." One of the best ways to experience peace of mind and happiness is to get into a flow state. A flow state is where you are completely involved in an activity without overthinking things. You enter flow states when you are doing things you love and when you are being challenged in a way that's suitable to your abilities.

• Do what you love to do. This could be anything from playing darts on the weekend to landing your dream job as an accountant.

5

Be generous. Generosity actually causes us to be happier and increases peace of mind. Giving away money can decrease the stress hormone cortisol. It can also extend how long you live, and it can even promote mental health. People who are more generous are less likely to be depressed.How you want to be generous is up to you, but here are a few suggestions:

• Volunteer at a soup kitchen or another community service organization.
• Donate to your favorite charity.
• Offer to help friends and family members with finances, home development, or babysitting.