How to find inner peace: eight tips for more calm in your life

What is inner peace?

Inner peace is the deep sense of calm and contentment that you feel within yourself, regardless of external circumstances. It’s not about having a perfect life; it’s about maintaining emotional stability even when life feels messy.

Psychologists describe inner peace as a form of emotional regulation, the ability to acknowledge your thoughts and feelings without being overwhelmed by them. When you’re at peace inside, your body and mind work together in harmony, helping you respond rather than react to the world around you.

In fact, research from the University of California, Davis (2013) found that people who cultivate mindfulness through regular meditation show lower levels of the stress hormone cortisol, a finding echoed by other studies linking mindfulness to greater overall life satisfaction.

The difference between meditation and mindfulness

Many people use “meditation” and “mindfulness” interchangeably, but they’re not exactly the same. 

In other words, meditation is a tool that helps you become more mindful. Mindfulness is the state of awareness that naturally grows from regular meditation.

Is inner peace an emotion?

Inner peace is not an emotion but a state of being, a state of mind. It's a deep sense of calm, contentment, and harmony that transcends transient emotions. When you experience inner peace, you might not feel a specific emotion like joy or happiness, but rather a profound tranquility, centeredness, and equilibrium.

The sensation of inner peace varies from person to person, but it generally involves a quiet mind, free from the turmoil of stress and anxiety. It's a feeling of contentment with the present moment, an acceptance of things as they are, without a constant yearning for something different. This state often feels like a weight has been lifted, a sense of gratitude for life's simplicity and beauty, and a harmony between thoughts, emotions, and actions. When feeling at peace, it offers resilience, enabling you to remain composed even in the face of adversity. 

How to find inner peace in daily life

The first step towards inner peace is to be open to it. By believing it’s possible, you can achieve it. Even though you might think you can’t because your mind keeps spinning around. Simply trust that every action you take will bring you a (little) step further.

These eight tips will help you on your way.

1. Meditate: calm your mind and connect with the present moment

Meditation is all about mental silence. It’s the exercise of calming your mind in order to connect with the present moment and to observe and accept whatever is going on in and around you.

In everyday life, our minds are always thinking. To-do lists, what to eat for dinner, things we have done and could have done differently, etc. We’re never not thinking about anything. And even though meditation is not about stopping your thinking, it is, in fact, an efficient way to allow yourself a break from the outside world and observe what’s going on inside you, pleasant or unpleasant. In a state of mental and emotional calm, you learn to simply observe, not judge, and acknowledge things as they are, which helps to achieve some sense of peace in your life.

Studies from Harvard University show that as little as eight weeks of daily meditation can increase grey matter in brain regions linked to emotional regulation and self-awareness (Lazar et al., 2011).

2. Take a break from social media

This may sound like a no-brainer, but most of us are glued to our screens all day. If there’s one big cause that disrupts inner peace, it is social media. Social media can cause a fear of not living our best lives when comparing ourselves to friends’ or famous people’s stories and posts. This alone will disrupt your inner peace.

Moreover, research shows that being present on social media for extended amounts of time can cause physiological changes in the brain. A 2022 study from the University of Bath found that participants who took just one week off social media reported significantly higher levels of well-being and lower anxiety. It lowers our ability to maintain our attention on any one selected topic, and it makes us addicted to our screens, by causing our bodies to release dopamine (the happy hormone) each time we post or get a notification from an app. Studies show that the brain scans of heavy social media users look very similar to those addicted to drugs or gambling.

So, trying to say bye to your phone more often is a great idea if you'd like to keep your inner peace high.

3. Practice breathwork

See your breathing as the remote control of your nervous system. By slowing down your breathing, you signal safety to your brain, lowering heart rate, relaxing muscles, and calming your thoughts.

Try this 2-minute breathing exercise:

1. Sit comfortably and place one hand on your belly.
2. Inhale slowly through your nose for five seconds, feeling your belly rise.
3. Exhale through your mouth for seven seconds, letting go of tension.
4. Repeat this cycle for ten breaths.

A 2018 study published in Frontiers in Human Neuroscience found that controlled breathing activates the parasympathetic nervous system, your body’s natural “rest and digest” mode.

Moonbird makes this even easier by physically guiding your breath, expanding as you inhale and contracting as you exhale, while tracking your heart rate to show real-time biofeedback in its app.

4. Be kind to the world around you (and to yourself)

When you’re consciously making an effort to be kind to those around you, you will feel better. If you focus on the good, the good will come back to you, and you’ll quickly realize that you’re more at peace since your mind pays less attention to the things causing you distress.

Acts of kindness are even scientifically proven to reduce stress and increase feelings of connection. A study from Oxford University (2017) found that performing small acts of kindness for just seven days led to about a 10% boost in happiness and satisfaction.

If you’re going through stressful times, try performing acts of kindness on a daily basis. Help others, but don’t forget yourself in the process. Being kind doesn’t mean ignoring your own needs. Love, for yourself ànd others, is the key to living a life with more inner peace.

Self-compassion and kindness create a feedback loop: the more you give, the more peace you receive.

5. Take a walk in nature

Nature is such a beautiful thing. Not only because it is literally beautiful, but also because surrounding yourself with nature instantly improves your well-being. Our relationship with nature – how much we notice, think about, and appreciate our natural surroundings – is a critical factor in supporting good mental health and preventing distress.

People who are more connected with nature are usually happier in life and more likely to report feeling their lives are worthwhile.

How to do it:

• Step outside daily, even for 10 minutes.

• Focus on your senses and notice the colors, textures, sounds, and smells around you.

• Leave your phone behind to immerse yourself fully.

If you live in a city, find micro-moments of nature, such as a local park, trees along your street, or even houseplants. Pairing a mindful walk with moonbird’s breathing guidance can deepen relaxation and turn an ordinary stroll into a grounding ritual.

Whatever you do, spending time outdoors is always a quick and easy way to achieve inner peace.

6. Laugh as much as you can

Laughing is the best medicine, as it works for basically anything. Laughter boosts immunity, lowers stress hormones, decreases pain, relaxes your muscles, prevents heart disease, adds joy and zest to life, eases anxiety and tension, relieves stress, improves mood, strengthens resilience, strengthens relationships, promotes group bonding, and helps defuse conflict. The list goes on. 

A meta-analysis of laughter-based interventions found that even a single session of genuine laughter or humor-video viewing was linked with a roughly 30% reduction in cortisol, the stress hormone (Kramer & Leitão, PLOS ONE, 2023).

Inner peace will never be achieved when you’re taking your life too seriously. Yes, life can be stressful, challenging, and take unexpected turns, yet the invitation is to keep finding the joy and beauty in it.

If you're having a hard time and your mind is putting you to the test, find things that make you smile. A funny movie, a night out with friends, dancing around in your living room: whatever works for you.

7. Express yourself

Inner peace is both the foundation and the sustenance of creativity. Expressing yourself and making art of all kinds improves your well-being. It’s one of the most mindful things you can do, as you only focus on what you do, pay attention to every detail, and get into the 'flow state' where you don’t notice time passing by.

Whether it’s making music, drawing a picture, or painting a chair: being in the creative process puts your mind at ease and shifts your attention from pain and anxieties to something beautiful.

Do you think you’re not creative? Guess again. Every person is intrinsically creative. And you don’t have to become a Picasso to make art. It doesn't even have to be beautiful for you to enjoy it. Just do it and focus on the process (not on the outcome).

How to get started:

• Choose a simple creative outlet you enjoy, with no pressure or judgment.

• Set a timer for 20 minutes and allow yourself to create freely.

• If tension builds, pause and take a few deep breaths with moonbird to slow your breathing.

Remember, creativity isn’t about the result; it’s about giving your emotions space to move and release.

8. Practice mindfulness

Mindfulness is a state of clear presence or peace of mind that enriches your life. This can be achieved by shifting your focus within, through meditation. You don’t have to necessarily close your eyes and sit still to practice mindfulness. Why not try to be mindful with your eyes open, as much as you can? You can practice mindfulness anywhere: while drinking your morning coffee, brushing your teeth, or commuting to work.

A mind that is at peace is in the here and now and is not thinking compulsively about the past and the future. How to practice it? Every time you feel a thought or feeling coming up, try to shift your attention to, for example, your breathing, your bodily sensations, or the thing you are doing at the moment (like sipping your coffee).

Over time, mindfulness quiets the “mental noise” that keeps you anxious or distracted. A 2019 review by Howarth and colleagues found that even short daily mindfulness sessions (around 5 to 20 minutes) can lead to meaningful improvements in emotion regulation and reduce stress.

What should you consider giving up to find more inner peace?

To find more inner peace, you might consider giving up or reducing the following:

• Negative self-talk: Let go of self-criticism, self-doubt, and negative thoughts. Replace them with kindness.

• Attachment to outcomes: Accept that there are certain things in life you can’t control and let go of these.

• Rigid expectations: Be more flexible and adapt to changing circumstances rather than insisting on things going a certain way.

• Grudges and resentment: Forgive and free yourself from emotional weight.

• Excessive materialism: Reducing the importance of material possessions.

• Toxic relationships: Distance yourself from people who drain your energy. Surround yourself with those who feel like sunshine.

• Comparisons: Stop comparing yourself to others. Recognize that everyone's journey is unique.

• Overcommitment: Learn (and get used) to saying NO. Overcommitting can lead to stress and a lack of time for self-care.

• Excessive screen time: As mentioned before, reducing your screen time, especially on social media, can help in disconnecting from the digital world and reconnecting with the real world.

• Multitasking: Focus on being present in the moment and give your full attention to one task at a time.

Remember, letting go doesn’t mean indifference; it means choosing what truly matters.

Technology that helps you find inner peace

Technology can be a double-edged sword when it comes to finding inner peace. On one hand, it can be a source of stress and distraction, but on the other hand, there are several tools that can assist in your journey toward inner peace. 

Here are some examples that we approve:

• Meditation and relaxation apps: Numerous apps like Calm, Headspace, and Insight Timer offer guided meditation sessions. These can help you establish a meditation routine and learn mindfulness techniques.

• Nature and ambient sounds: Apps or platforms that offer soothing sounds of nature, rain, ocean waves, or other calming sounds that can help you relax and find peace.

• Wearable fitness and health trackers: Devices like Fitbit, Apple Watch, and others can help you monitor physical activity, sleep patterns, and even stress levels, providing insights into your health.

• Biofeedback devices: Biofeedback devices like heart rate monitors and EEG headsets can help you measure and manage stress levels, providing data to understand your body's reactions better. An example of a device that measures biofeedback is moonbird. This tactile breathing coach offers real-time biofeedback in its app.

• Breath training devices: Breathing is one of the fastest and most effective ways to achieve inner peace. Moonbird is specifically designed to guide you in doing slow breathing exercises to find more inner peace.

Final thoughts

Inner peace doesn’t mean a life without stress; it means having the tools to return to calm, again and again, no matter what’s happening around you.

When you combine mindfulness, kind habits, time in nature, and regular breathing practice, you train your body to recognize peace as its natural state. And with supportive tools like moonbird, the journey becomes not just possible, but deeply enjoyable.

Try moonbird for 30 days risk-free. You will only pay if you decide to keep it.