We hope you enjoyed the first 7 days of your Resilient Practice Advent Calendar.
Week two of advent is traditionally about peace.
Peace is commonly defined as the absence of conflict, but it also represents a state of harmony, balance, and mutual respect within and between individuals, communities, and nations. It fosters an environment where individuals can thrive emotionally, socially, and economically. For well-being, peace is essential as it alleviates the stress, anxiety, and trauma associated with violence and instability. Inner peace, or personal tranquillity, contributes to mental clarity and resilience, while societal peace enables safety, trust, and the growth of compassionate communities.
Peacebuilding efforts, both personal and collective, are vital and start within. Creating a peaceful mindset is a pre-requisite to manifesting peace around us.
Day 8: What does Peace mean for you
Connect with your body and step into the shoes of your observer self. This is the part of you that can observe your thoughts, feelings, and behaviours without doing the thinking, feeling, or doing. Think of times you have felt peaceful. Let the memories come up. Awaken all your senses and allow yourself to experience peace.
A body scan meditation will help with this:
Find a quiet, comfortable place to sit or lie down. Close your eyes and take a few deep breaths,
letting go of any tension or stress.
Focus on Your Breath
Begin by bringing your attention to your breath
Notice the gentle rise and fall of your abdomen with each inhale and exhale
Allow your breath to flow naturally
Shift your focus to your feet
Notice any sensations in your toes, soles, and ankles
Feel the connection of your feet to the ground
Release any tension with each exhale
Slowly bring your awareness up to your calves, knees, and thighs
Observe any tightness or discomfort
With each breath out, let go of any stress, allowing your legs to relax
Bring your focus to your hips and lower back
Notice any sensations or tightness
Imagine breathing into these areas, releasing tension as you exhale
Shift your attention to your abdomen and chest
Feel the movement of your breath
Notice any emotions or physical sensations
Allow your breath to soothe and calm these areas
Move your focus to your hands and arms
Observe any sensations in your fingers, palms, and arms
Release any tightness with each exhale, letting your arms feel heavy and relaxed
Focus on your shoulders and neck
These areas often hold tension
As you breathe in, imagine bringing calm and relaxation to these areas
With each exhale, let go of any stress
Finally, bring your awareness to your head and face
Notice any tension in your jaw, cheeks, eyes, and forehead
Allow these areas to soften and relax with each breath out
Now, expand your awareness to include your entire body
Feel the sense of calm and relaxation spreading from head to toe
Take a few deep breaths, soaking in this peaceful state
Gradually bring your attention back to your breath
When you feel ready, gently open your eyes, carrying this sense of peace and relaxation with you into your day.
Take your time to come back to your surroundings, feeling grounded and calm. This practice can help you connect with your body and find inner peace, even amidst the busyness of daily life.
Day 9: Peace is here
For our wellbeing we are encouraged to seek peace. However, if we are constantly seeking it, we are telling ourselves we do not have it and so it eludes us.
The truth is that all we have is the present moment. If we perceive the present moment to be “not what we want” we will not experience peace. The onus is on us to choose peace. We do this by accepting the present moment as it is. We acknowledge that this may not be possible in the face of extreme adversity however when we accept what is happening in the present moment we work towards true peace as Victor Frankl said “Everything can be taken from a man but one thing: the last of the human freedoms — to choose one’s attitude in any given set of circumstances, to choose one’s own way.”
Today choose peace.
Day 10: Practice Mindful Breathing
Breathing, particularly diaphragmatic breathing, has profound power to bring inner peace. By engaging the diaphragm, we stimulate the Vagus nerve, which activates the parasympathetic nervous system, promoting relaxation. Scientific studies show that this type of breathing lowers cortisol levels, reduces heart rate, and decreases blood pressure, fostering a state of calm. Regular practice of diaphragmatic breathing enhances oxygen exchange, which improves overall physical and mental health. By focusing on our breath, we anchor ourselves in the present moment, reducing anxiety and fostering a sense of peace and well-being. This simple yet effective technique is a cornerstone of stress management and inner tranquillity.
Our breath is a physical thing happening in the present moment and so, it encourages mindfulness. Today practice mindful breathing. Find a quiet space, sit comfortably, and focus on your breath. Inhale deeply using the diaphragm and exhale slowly, allowing yourself to release any tension or stress. This practice promotes relaxation and inner peace. Below are links to previous articles with fabulous breathing exercises.
Day 11: Declutter Your Space
A cluttered environment can contribute to stress and anxiety and create chaos, the opposite of peace. Choose one area of your home or workspace to declutter. Organise your belongings and create a serene and orderly space. A tidy environment can have a calming effect on your mind.
If you are putting up Christmas decorations for the holiday season as you move from room to room consider a declutter. This way you are methodical and the process is less overwhelming and your house will be ready for Christmas.
Day 12: Litter Pick
Participating in a litter pick brings peace to where we live. It benefits both the environment and our well-being. It fosters a sense of community, improves local spaces, and reduces pollution. This activity promotes physical exercise and provides a sense of accomplishment. Cleaning up our surroundings enhances mental health by creating a cleaner, more pleasant environment for everyone. Enjoy a walk near where you live and using gloves or a litter picker take the time to bring peace to the area.
Day 13: Create a Sanctuary
Creating a peaceful retreat for yourself at Christmas can greatly enhance your well-being. Designate a quiet, cosy space with soft lighting, comfortable seating, and soothing scents like lavender or pine. Make your space a true sanctuary where you can feel at peace. Alternatively, consider the activities that bring you peace and incorporate them. Light a candle, listen to music, watch a favourite film, read a favourite book. Have a conversation or spend time with a peaceful friend. Many find peace in church and other places of worship. Enjoy a peaceful early morning walk appreciating the dawn of a new day.
Day 14: Meditate on Peace
Meditation manifests peace within us by calming the mind, reducing stress, and promoting emotional balance. It encourages mindfulness, helping us stay present and appreciate the moment. Regular practice increases self-awareness and resilience, allowing us to respond to life's challenges with tranquillity and compassion. This inner peace enhances overall well-being.
Spend time today meditating on the concept of peace. Focus on how you can cultivate peace within yourself and extend it to others. Visualise peaceful scenarios and let go of any negative emotions or conflicts. Meditation can help foster a sense of tranquillity and balance.
Find a quiet, comfortable place where you won't be disturbed. Sit or lie down in a relaxed position
Close your eyes and take a few deep breaths, allow your body to settle
Begin by bringing your attention to your breath
Notice the gentle rise and fall of your abdomen with each inhale and exhale
Let your breath flow naturally, without trying to control it
Imagine roots growing the soles of your feet, anchoring you deep into the earth
Feel the stability and support from the ground beneath you
Imagine a thin silver thread from the top of your head reaching up and connecting you to the cosmos
You are anchored safe and secure
As you continue to breathe deeply, bring your awareness to your feet
With each exhale, release any tension you may be holding
Slowly move your focus up through your body—your legs, hips, abdomen, chest, arms, shoulders, neck, and face—relaxing each part as you go
Picture a place where you feel completely at peace
It could be a serene beach, a quiet forest, or a tranquil meadow
It could be a place of worship, your home, or the sanctuary you have created for yourself
Wherever it is, it is right for you
Imagine yourself in this place, surrounded by the soothing sights, sounds and smells
As you sit or lie in this peaceful place, take in the serenity around you
Feel the warm sun on your skin or the cool breeze against your face
Let the sense of peace and calm wash over you with each breath
Silently repeat to yourself: "I am at peace," "I am calm," "I am grounded"
Allow these affirmations to resonate within you, deepening your sense of tranquillity
Spend a few moments in complete silence, simply being present with your breath and the peaceful
feeling within
If your mind wanders, gently bring it back to the image of your peaceful place and your affirmations
When you are ready, slowly bring your awareness back to your breath
Wiggle your fingers and toes, feeling the connection to your body
Open your eyes, carrying the sense of peace and calm with you
Take a moment to appreciate the calm and tranquillity you have cultivated within yourself. This practice can be revisited anytime you need to reconnect with your inner peace.
Join us next week for the next instalment.
For more insights on communication and a host of tools and techniques for exploring the Self and improving your human experience see our book:
The Advent articles are really great and so helpful with something new each day to explore. A great idea. Many thanks Chrissie and Karen.