5 Tips for Uncovering Calm

Visualize Serenity

Serani suggested these five steps for finding calm, which she personally practices at everywhere from a packed subway to her desk at work. First, close your eyes, shutting off the world and preparing for calm. Next, take several deep breaths, inhaling through your nose, and exhaling slowly out your mouth. Start at five and then count down to zero. “Imagine that all your worries and stressors disappear as each number lowers to zero.”

Then imagine a place that brings you peace, and stay with that image for as long as you can. This could be anything from being “in the arms of a loved one to floating on the ocean waves.”

Research has found, according to Serani, that “these kinds of calming activities can release feel-good hormones like dopamine and oxytocin and bring on Theta waves, a type of brain wave that reduces anxiety.”

Awaken with Prayer

Begin your day with your favorite prayer. For instance, author Elizabeth Lesser sometimes uses this prayer from Thich Nhat Hanh, which she shares in her book Broken Open: How Difficult Times Can Help Us Grow: “Waking up this morning, I smile, Twenty-four brand new hours are before me. I vow to live fully in each moment and to look at all beings with the eyes of compassion.” Lesser also quotes her favorite advice on prayer from Sister Alice Martin, who teaches at the Omega Institute:

“If you are going to pray, then don’t worry. And if you are going to worry, then don’t bother praying. You can’t be doing both.”

If you don’t have a favorite prayer, take the time to find several prayers that speak to you. Or create your own.

Savor the Smaller Moments

“People who take time to savor the small moments of joy in life have a greater sense of calm,” Kolakowski said.

There are many ways to do this. For instance, you might mindfully eat your meal or enjoy a leisurely walk, she said. Savoring these simple moments means engaging your senses, and paying full attention to the present. With a meal, breathe in the aroma of your food. As you take your first bite, chew slowly, and pay attention to the taste and texture. With a walk, notice how your feet feel as you’re stepping onto the ground. Notice the colors of the leaves or the differences between the buildings. Take in your surroundings as if you’re seeing them for the first time. Feel the breeze against your skin.