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5 Ways To Cultivate Inner Peace

5 Ways To Cultivate Inner Peace

Over the past week, I’ve been fortunate enough to experience frequent moments of deep peace while walking my dog, running errands, and in particular, talking to strangers. One thing I’ve come to learn is that peace comes from within. This means you have total control over how much peace you experience and attract into your life.

Peace is a feeling, experience, and way of being. It can’t be bought or sold. It can’t be forced on you or taken away from you. Peace is yours to be experienced no matter what is going on around you, no matter where you are, and no matter what you own. Peace lives in our hearts and is our natural state of being. Sometimes we just need to go back inside to find it again.

The key to experiencing more peace in your life is to create a mindset and lifestyle that eliminates fear and allows peace to easily enter anytime. Here are five mindsets and tools you can use to bring about more inner peace to your life.

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1. Peace is the knowing you are always loved and supported

Peace comes from the inner knowing you are never alone and are always loved and supported. Whether this is felt through your family, friends or your perception of god, knowing you will always be looked after removes fear of security and excess worry.

A good way to reinforce this mindset is to take note of three to four challenging events you experienced, while having no idea at the time how to overcome them. Then list what support and miracles arrived that allowed you to move forward and arrive at where you are today.

2. Peace is believing the world is for you and not against you

You either choose to believe that the world is for you and supports you or you believe the world is against you and live your life in resistance. You either trust the flow of life or fight against it through control and fear. By believing the world is for you, you not only attract more positive situations into your life, you also know during every challenge there is a big light at the end of the tunnel.

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Being grateful for what you ‘do have’ on a daily basis, rather than being consumed with what you ‘don’t have’ shifts your reality into a more positive experience. Taking back your power in this way brings a a greater sense of peace and trust into your life.

3. Peace comes from the realization you are more than your mind

Studies reveal the human mind has up to 70,000 thoughts per day, with 70% of them being negative. Basing our reality, happiness, and sense of peace purely on our thoughts sets us up for stress, worry, and feeling unfulfilled. Connecting to deeper parts of yourself such as your heart and intuition can provide a more peaceful sense of reality. It also allows you to stand back from your thoughts and take action to cultivate more positive and useful ones.

As your breath is directly linked to your mind, the fastest way to tame fear-based thoughts is by slowing down your breath.

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4. Peace comes from connecting to the deepest part of yourself

As peace comes from within, it can be felt more strongly when you connect to your true self through your inner guidance system. Your inner guidance system is forever trusting and ever knowing everything is exactly as it should be. It understands you are on a journey collecting experiences of both challenges and joy along the way. It doesn’t show fear or have worry without faith. It holds trust and surrenders to the flow of life.

Aligning to this part of you not only brings about increased states of peace in daily life, it can also draw you to more peaceful situations and people.

5. Peace comes when you stand still

Peace is your true nature, your prayer, the language of your heart, your purpose, and your destiny. Clearing away whatever is in the way of you connecting to this part of you, will be bring a deep sense of peace to the surface and become your focus. Meditating, taking silent walks in nature, and being totally present during an awe inspiring sunset are all ways to engage with peace.

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Stand still, so the peace can find you.

Featured photo credit: pixabay.com via pixabay.com

More by this author

Kelly Weiss

Purpose-driven business + lifestyle coach

5 Steps to Choosing Expansive New Year’s Resolutions How to make decisions from a place of love rather than fear The Most Common Marketing Challenge Small Businesses Face And How To Solve It 5 Ways To Cultivate Inner Peace 5 Meditative Chair Exercises Guaranteed To Promote Work Productivity

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Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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