5 Ways To Boost Your Inner Peace

And help contribute to a better world!

It seems that as human beings we have been searching for inner peace for thousands of years. And I suppose the best way to describe Inner Peace is –  the absence of stress and anxiety.

Inner peace is being fully present in the now, not reliving what has gone on in the past or worrying about what might happen in the future. It might seem more and more difficult to find inner peace in a time of constant stimulation and times of stress and everyday pressures that spike your cortisol and adrenaline (your fight or flight hormones), there are ways that you can help yourselves to create your state of serenity.

Here are five Self Help tools that are simple to implement and are pretty much proven to boost your Inner Peace:

1.   Exercise

If we agree that Inner peace is the absence of stress and anxiety. It is widely accepted these days that exercise in almost any form can act as a stress reliever. Being active will boost your feel-good endorphins and distract you from the worries going around in your head.

Exercising helps you because exercise

  • increases your endorphins, your feel-good hormones
  • acting as meditation in motion because it helps you to zone out.  
  • improves your mood, making you feel better and more positive

Exercise is one of the best ways to change your mental state by replacing negativity with positivity. You don’t have to start training for a marathon to benefit from physical activity either! Any type of movement will provide you with a greater sense of peace. The important thing is that you find some form of movement that you like.

Movement for you might be practicing yoga and the breathing techniques that go with the poses, working in the garden, going for a walk in nature and appreciating the smell of the flowers and the hum of insects and birds, or watching and listening to the waves crashing on the sand at the beach.

However, you may enjoy a more vigorous workout as well, such as a dance class, running or swimming. The most important thing is that you find an activity that you can connect with, because when that exercise gives you joy and lifts your spirits you have more chance of keeping it going in your Self Care routines.

2.   Meditate

Meditation has almost become mainstream these days with meditation being introduced to children at a very young age. Meditation is about quieting your mind it’s about creating discipline in your mind where you can learn to switch off that constant chatter in your head.

According to medicinenet.com, meditation is “a simple technique practiced for as few as 10 minutes per day that can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation”.

Meditation produces a state of deep internal relaxation, regardless of what is going on externally in your world.

3.   Set Healthy Boundaries

It can happen that through no fault of ourselves or others we are caught up in being at the beck and call of others. This can eat into our time for ourselves and to unhealthy boundaries

We need to set boundaries to help us take care of ourselves physically, emotionally and spiritually. Healthy boundaries are needed to help us find a positive sense of ourselves, trusting in who we are and not allowing others to define us.

Psychology Today explains that the reason we have loosely defined, or unhealthy boundaries are because we want to be accommodating and helpful, we are unable to say no out of guilt, and we want to be liked.

But when we take steps to identify our own desires and put our values first, we are that much closer to inner peace.

Setting boundaries is not about turning our backs on loved ones that need our help.

Setting boundaries is about knowing when we need to retreat and rest to keep ourselves well enough to take care of loved ones that need our help

4.   Socialize and Connect with Others

A Harvard study by Dr. Robert Waldinger suggests that “meaningful relationships are a prescription for better emotional, mental and physical health.”

 There has been over eight decades of research, among 700 men who were teenagers in 1930s (and over 60 men who are still participating in their 90’s) which shows that:

  • social connections appear to be good for health
    • loneliness appears to be toxic
    • relationship quality matters
    • good relationships appear to protect our brains

There are a number of ways to strengthen your connection to others, such as making new friends (by volunteering or joining a club, for example) and working to improve existing relationships with family and friends.

And of course if you do either one or two above such as joining a class for exercise you will also tick off connecting with others and if you are doing something that you love the chances of you meeting up with like-minded people with a common interest increases, a Win Win situation.

5.   Journal

Writing your thoughts down on paper can help with organizing and processing your thoughts, writing can help to clear your mind and help you solve problems.

According to an article published by Michigan State University, journaling can act as an emotional release/escape and help you obtain clarity and rid you of negative thoughts.

A study published in a 2011 Psychological Science journal noted that writing down your thoughts and throwing away the paper can clear your mind and a clear mind, is a mind at peace.

I first heard about this practice when I was studying Dr. Sigmund Freud. It is one of the Self Help tools that has stayed with me to this day.

Each night before bed Freud wrote out what was in his head, a brain dump you might say and then threw that paper into the back of the fire ensuring that he went to his bed with a clear mind.

I hope you have found these five Self Help tools useful and begin to see that establishing your own Inner Peace has a positive ripple effect to what is happening around you and will spread peace to others.

Remember that when you are acting from a place of serenity and inner peace

  • You are more kind, generous, patient, and compassionate.
  • You are less likely to quickly judge others or take offence by their actions.
  • You will find more joy in connecting with others
  • You will raise your vibrations and emanate a frequency that encourages the people around you to feel a sense of Inner Peace.

When you find your own Inner Peace, you will help contribute to a better world!

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How to make the most of your Acupuncture treatment

CC BY-NC-ND by dmills727

Acupuncture can produce faster results than common medications, depending upon your condition.

You can get the most out of your Acupuncture Treatment and commit to healing.

Here are some tips to help you get the most from your Acupuncture Treatments.


  • Keep an open mind. Positive energy speeds up any healing process
  • Refrain from alcohol and drugs (unless they are prescribed) for at least 12 hours before your session.
  • Wear loose-fitting clothes for comfort. Make sure your clothing can be rolled up so that all of the necessary acupuncture points, ankles, knees, belly and arms can be easily reached
  • Eat a light meal or snack, you don’t want to be starving but you also do not want to be overly full. Avoid greasy, heavy foods that could upset your stomach.


  • You will be asked for a comprehensive health history. Your personalized treatment plan will come from your answers.
  • Some questions may seem irrelevant to your current condition, but keep in mind acupuncture is a holistic practice and deals with all aspects of your Body, Mind, and Spirit.
  • Be sure to let me know about any other treatment you are currently receiving and any medications you are taking.
  • Answer any questions honestly and completely. Don’t shortchange yourself by using answers you think the acupuncturist wants to hear or omitting bad habits.  
  • Ask whatever questions you need so that you feel confident and well-informed
  • Once the needles are set, take the time to truly relax. I will take you through a  quick body scan starting at your feet and moving up to your shoulders and head to give you an opportunity to experience total relaxation to make sure your body remembers what it feels like to be completely relaxed.


  • To get the most from your treatment I recommend that for the rest of the day after your acupuncture treatment, that you avoid alcohol, stressful situations, caffeine, strenuous exercise, and heavy or spicy meals,
    It’s fine to go to work, school, or other activities following treatment, but avoid overexerting yourself.
  • Avoid strenuous activity and caffeine within a few hours of your treatment.
  • You may feel tired after your session, so take it easy drink plenty of water and stay at a comfortable temperature
  • Be realistic: There is no such thing as an instant cure it may take several sessions and some lifestyle changes
  • After each of your treatments take some time to yourself to reflect, take notes on how you feel, bring them to your next acupuncture session so any necessary adjustments can be made, at your next treatment.
  • If you are extremely drowsy you must rest. 

If you have any questions about your Acupuncture treatment that have not been answered here please feel free to call me on 086 8381017

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Headaches – How Acupuncture Helps

headacheIf you suffer from headaches, you are not alone. Over 50 million of us experience some form of a severe headache at some point in our lives. Whether you experience minor head pain or severe migraines, headaches can take valuable time out of your day and your life, and leave you searching for relief.

Many seek relief by reaching for drugs and other medications. This may work temporarily and can help you get out of pain fast. Unfortunately, common headache medications do not address the root cause(s), and when used over long periods of time can cause unwanted side effects.

Acupuncture and Traditional Chinese Medicine (TCM) offer a safe and effective approach to relieving headache pain without causing harmful side effects. These healing modalities provide a comprehensive diagnostic protocol that can help your acupuncturist understand and address the root cause(s) of your headaches.

Causes of Headaches: There are many factors in TCM theory that may play a key role in the root cause(s) of a headache. These include body constitution, emotional health, excessive work, social activities and exercise, improper diet, physical trauma and hormones. Headaches can also be diagnosed according to specific symptoms, times of occurrence, location, type of pain, and triggers.

A natural path to relief: Acupuncture and TCM take a holistic, or whole-body approach to health. Your practitioner will take a detailed health history, and perform a physical exam to determine how and why your body’s vital energy, or Qi (pronounced chee), is out of balance and identify what type of headache you are experiencing. To determine the most effective care, he/she will focus on illuminating the root cause(s) of the problem.

It is important to remember that acupuncture is not a quick fix. Changes may occur quickly or over a longer period of time, depending upon your overall constitution and health. Whether it is one visit to address an acute problem, or several visits to address a chronic problem, it is suggested to closely follow care recommendations of your acupuncturist to maximize your healing potential.

Below are a few ways that you can make simple lifestyle changes that may help alleviate or even prevent headaches:

Track your triggers – Try to keep track of when your headaches start. Migraine sufferers may find it especially helpful to keep a diary of symptoms. Certain types of foods and hormonal changes can be possible causes.
Stress relief – Stress can contribute to many types of health concerns, including headaches. Talk to your practitioner about healthy ways to handle stress.
Exercise – Physical activity is an important part of any healthy lifestyle and is a great antidote for stress.
Healthy habits – Do your best to eat healthy, organic foods, stay hydrated and get enough sleep every night.

Skin Brushing to Detox – read about it here.

Download your Self Help Sheet for Headache Pain HERE

Acupuncture care – is extremely effective in reducing the frequency and severity of many types of painful conditions, including headaches and migraines, naturally. By working with your acupuncturist and adopting some simple lifestyle changes, you will be on your way toward a healthier, happier, pain-free life.Facebooktwitterpinterestlinkedinby feather

Smiling Inside – Healing Meditation

I love this meditation because it brings “it all back home” It collects your energy into your center and gives you an opportunity to tune into you. It is the perfect meditation to do when you hear yourself saying things like  

“I’m all over the Place”,


“Too many demands”

“Too much to do”

“Too much going on”

Based upon Taoist meditation practices, the Inner Smile Meditation can have profound effects on your body and mind. This simple meditation suggests that you “smile” to all of your internal organs and glands.

It is a way of saying “thank you” to your body for working 24 hours a day, 7 days a week!

Focusing your attention and smiling in this way can calm your autonomic nervous system, revitalize your internal organs, and increase your flow of blood and Qi.

Below is the simplest of versions of the Inner Smile Meditation for your main Meridian Organ Systems. It can be used to boost your fertility if you focus on loving kindness to your womb.

I’m including a link here to a utube video for those of you who like more information, You can skip to 27 minutes in if you want a summary. but don’t complicate it there is enough on this page to get you started so I’ve put the link to the end of the page.

Choose a quiet spot and keep warm throughout the meditation. Sit comfortably at the edge of a chair, feet flat on the ground with your back straight. Breathe deeply and relax. Clasp your hands together, put your right hand over your left hand, palms touching, and rest them in your lap.

Close your eyes and feel a connection between the soles of your feet and the ground.
Focus on the midpoint between your eyebrows. Place the tip of your tongue on the roof of your mouth, just behind your front teeth. Put a smile on your face and journey down to the wonderfully amazing body that keeps you alive, alert and active.

Heart -See your heart as a vibrant red color. Focus the energy of “joy” into your heart. Feel it pulse with love. Breathe in and exhale with the sound of HAW.

Lungs – Radiate the feeling in your heart to your lungs. Picture your lungs as pure white. Focus on letting go of sadness and grief. Exhale with the sound of SSSSSS.

Liver – Keep the feeling spilling over into your liver, which is just under your ribs on the right side. Picture it as a vibrant grass-green. When exhaling, let go of anger and frustration with the sound of SHHHH.

Spleen – Continue to the left, under the ribs. Shine a vibrant yellow color into this organ. When you exhale, let go of overthinking and worry, and use the sound of WHOO.

Kidney – Focus your attention on your lower back, just below and under your ribs. Imagine a deep blue-purple light. Breathe in courage and exhale fear. When you exhale, use the sound of WOOO.

Once you have traveled through your body, begin to focus your attention on your navel. Smile down to your navel, and focus your attention there.

Mentally move the energy in a spiral at the navel 36 times. Women start the spiral counterclockwise, men start it clockwise. Next, reverse the spiral direction and bring the energy back into the navel, circling 24 times. You can use a finger to guide the spiral motion.

anatomy-254120_1280It is ok if you don’t know the exact locations of your organs. Just bringing awareness to your organs is benefit enough. Your body will love you just the same.

Perform each exercise 9 times, twice a day. These exercises can affect your body and mind, so it is advisable to consult with your healthcare provider.

Here is your link to more information,

Mantak Chia’s book, Taoist Ways to Transform Stress into Vitality.

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