Inner Peace Through Mindfulness and Letting Go

Posted by Sophie Ryan Evans on September 20th, 2023

Life often feels like a rollercoaster, with its ups and downs that can leave us feeling stressed and anxious. During turbulent times, it's more important than ever to nurture inner peace within ourselves. Practicing mindfulness and letting go can help calm our minds and cultivate serenity, even in the midst of external chaos. This article explores simple yet powerful ways to find tranquility through mindfulness and surrender. Get ready to take a deep breath and relax into the present moment!

How Mindfulness Encourages Inner Calm

Mindfulness means paying attention to the present moment with curiosity, openness and non-judgement. Rather than dwelling on the past or worrying about the future, mindfulness anchors us in the here and now.

Mindfulness is the practice of being fully aware and engaged in whatever we're doing or experiencing. For example, when washing dishes mindfully, you would intentionally focus your attention on the sensations of the water's temperature, the soap's smell, the gentle clink of dishes, etc. Mindfulness means removing the distractions and clutter of other thoughts so we can be fully present with just this moment.

The benefits of mindfulness include:

• Reduced stress and anxiety
• Increased focus and concentration
• More positive emotions like gratitude and compassion
• Improved sleep quality
• Higher emotional intelligence and self-awareness
• Greater life satisfaction and sense of meaning

Research shows that practicing regular mindfulness meditation physically changes the brain, reducing activity in the areas associated with stress while strengthening areas linked to attention, compassion, and emotional regulation. Mindfulness creates positive neuroplasticity.

Some examples of helpful mindfulness practices:

• Breath awareness - Paying attention to the sensations of breathing. Noticing each inhale and exhale.

• Body scans - Slowly scanning your attention throughout regions of your body and simply feeling any sensations that arise.

• Walking meditation - Carefully paying attention to the physical sensations that occur while walking, whether outdoors or across a room.

• Mantra repetition - Repeating a soothing word or phrase silently to yourself during meditation. Ex: "Peace" or "Om".

• Mindful eating - Chewing slowly and without distraction, noticing the tastes and textures of food or drink.

Here are some tips for reaping the benefits of mindfulness:

• Practice informally throughout your day, not just during formal meditation sessions. Bring mindful awareness to everyday activities.

• Observe thoughts, emotions and physical sensations without attaching too much meaning or elaborate stories to them. Just notice kindly and let them pass.

• Be patient and non-striving. Don’t judge yourself for a "bad" meditation or try hard to force your mind to empty. Simply notice when thoughts arise and return your attention to the present.

• Start with just 5-10 minutes per day and gradually increase from there. Consistency matters more than length. Weaving mindfulness into your daily life is ideal.

• Use apps like Calm, Headspace or Insight Timer to help guide your mindfulness practice, especially as a beginner. They offer meditations for all levels.

• Take mindfulness courses, join a meditation group, attend retreats or work with a teacher to deepen your understanding and commitment through community support.

• Read books about mindfulness like Wherever You Go, There You Are by Jon Kabat-Zinn or The Miracle of Mindfulness by Thich Nhat Hanh to gain further wisdom.

The benefits of mindfulness accumulate and compound over time. By regularly cultivating mindful awareness, you'll experience less emotional reactivity and more calm, clear-headedness. Inner peace grows.

How Letting Go Reduces Stress

In addition to mindfulness, the practice of letting go or surrendering can greatly reduce stress and suffering. Letting go means releasing our gripped attachment to certain thoughts, emotions, assumptions, behaviors, stories or outcomes. It involves making peace with Reality (capital R) as it is, not how we wish or demand it to be.

Letting go could apply to:

• Anger or resentment about a situation that you cannot change
• A toxic relationship that no longer serves your growth
• Outdated narratives or stories you keep telling yourself about who you are
• The need to control everything or micromanage outcomes
• Social conditioning or expectations about what you "should" do
• Perfectionism and self-criticism that causes suffering
• Assumptions that narrow your perspective

Letting go requires radical acceptance of what is, while focusing your energy on what is within your power to change. By surrendering the quest to control everything, you free yourself from needless suffering.

Here are some examples of beneficial things to let go of for reduced stress:

• Anger about past situations you cannot change - Holding onto resentment over things like childhood trauma, failed relationships, lost jobs, etc. only hurts you, not anyone else. Practice letting it go.

• Toxic relationships - If certain people in your life consistently cause you pain or diminish your self-worth, consider releasing those harmful relationships. Loving detachment frees you.

• Outdated stories you tell yourself - The narrative that you're worthless or unlovable was created by your past, not your destiny. Release these false identities.

• The need to control everything - Accept that you cannot control or foresee everything. Relinquish the quest for total control. Allow life to flow.

• Social conditioning about what you "should" do - Let go of all the external “shoulds” so you can connect to your authentic inner wisdom about how to live.

• Perfectionism and self-criticism - The inner critic's constant fixation on flaws and mistakes only causes more suffering. Silence its harsh voice through self-love and self-acceptance.

• Assumptions that narrow your perspective - Let go of limiting assumptions so you can see issues from others’ perspectives. Open your mind.

Ideas for embracing the act of letting go:

• Write it down then burn or tear up the paper. Physically write out what you are clinging to, then destroy the paper as a symbolic act of releasing it.

• Speak mantras aloud like "I lovingly let this go." Repeat this whenever anxious thoughts or emotions arise to remind yourself to let them go.

• Visualize worries floating away. Imagine placing your worries and burdens into helium balloons or leaves floating down a stream, drifting farther away.

• Release emotions through shaking, dancing or tensing muscles. Free suppressed energies by moving your body and allowing feelings to physically flow out.

• Practice forgiveness rituals. Forgive others and yourself through prayer, mantras, meditation or journaling to let go of resentments.

• Surrender control. Allow life to unfold naturally without trying to control or micromanage everything. Adapt flexibly to realities beyond your control.

Letting go frees us from what Buddhist teacher Pema Chodron calls “the eddy of emotions”—being caught in whirlpools of anger, fear, regret and pain. Releasing what no longer serves us brings alignment with the present moment, cultivating tranquility.

Ways to Integrate Mindfulness and Letting Go

Using mindfulness and letting go together yields even deeper peace. Each supports the other. Mindfulness creates the grounded awareness needed to observe what we need to let go of. Letting go frees the mental space for mindfulness.

Here are 5 integrative practices that combine mindfulness and letting go:

1. Morning Mindfulness - Each morning, take 5-10 minutes to sit quietly and mindfully. Observe thoughts and emotions with open curiosity. Label any negative rumination or worries calling for release. Let distractions float by.

2. Nature Walk Mantras - While walking mindfully in nature, softly recite mantras in sync with footsteps like “letting go”, “I surrender”, “I trust”. Fully feel the sensations of walking while releasing attachments.

3. Mindful Prayers - Through mindful awareness, say prayers invoking compassion for yourself and others. Ex: “For this moment, I let go of anger and trust in the power of forgiveness.” Feel the meaning behind the words.

4. Gratitude Journaling - Journaling daily about blessings, hardships and personal growth helps process emotions. Let go of resentments and negative self-talk through writing. Stay present.

5. Lovingkindness Meditation - Wish yourself and others peace and joy during meditation. Silently repeat phrases like “May I be happy. May I be healthy. May I be at peace.” Let go of ill-will. Send lovingkindness.

By regularly practicing mindfulness together with conscious surrender, we cultivate equilibrium even amid chaos. Mindfulness provides stability. Letting go offers release. Balance ensues.

Crafting Personalized Mantras

In addition to established mantras, consider writing your own customized phrases related to letting go. Tailoring mantras to your unique situation and wording them in language that resonates makes them more powerful.

Here are some examples of personalized letting go mantras:

• I lovingly let go of past hurts and open myself to joy in the present moment.
• I release the need for control. I accept what is and flow with life's unfolding.
• I stop criticizing myself harshly. I am enough just as I am.
• For my own peace, I forgive those who have harmed me.
• I surrender my worries and fears to the compassionate universe.
• I let go of limiting stories of lack or unworthiness. I trust in abundance within and without.
• I relinquish the exhausting need to be seen as perfect. I accept I am perfectly imperfect.
• I allow my feelings and emotions to flow through me without judgement or suppression.
• I let go of assumptions and open myself to learning, growth and seeing all perspectives.

Putting your intentions into your own heartfelt words gives the mantras extra power. Craft short phrases that resonate for your unique situation. Say them with intention until they reprogram your mindset. The shift may take time, so persist.

Find more personalized mantras, self-love positive affirmations and quotes at the Romanceer blog!

Soothing Self-Care Activities

In addition to practicing mantras, engaging in regular self-care helps instill inner calm and peace. Self-care means any activity that nurtures your mental, emotional or physical health. Here are 10 soothing ideas:

• Take candlelit bubble baths - Draw a warm bath surrounded by candlelight for relaxing and renewing through water therapy. Let any worries wash away.

• Spend time in nature - Being among greenspace, trees, mountains, water has healing effects. Breathe fresh air, let go of stressors, and reconnect with your place in the natural world.

• Listen to or play tranquil music - Create playlists with peaceful instrumental or nature sounds and let melodies quiet your mind. Music is medicine.

• Practice aromatherapy - Experience the calming effects of essential oils like lavender, chamomile or eucalyptus through diffusers, baths, massage or inhalation.

• Receive nurturing massages - The power of human touch releases tension. Massages relieve sore muscles and calm the parasympathetic nervous system.

• Sip herbal tea mindfully - Slowly savor comforting herbal teas like ginger, turmeric, mint or chamomile. Tune into the warmth, aroma and flavor.

• Practice yoga, tai chi or stretching - Gentle movement and postures harmonize mind and body. Release stored emotions through bodily awareness.

• Cook nourishing whole foods meals - Cooking therapeutic anti-inflammatory meals with love and attention nourishes yourself from the inside out.

• Read spiritual or personal growth books - Reading uplifting books increases mindfulness, resilience and emotional intelligence. Never stop learning.

• Try alternative therapies like acupuncture - Acupuncture and acupressure balance energy (Qi), ease anxiety and reduce inflammation. Relax during sessions.

Make time for simple self-care rituals every day, not just when you “have time”. Nurturing yourself must become a priority, not a luxury. You deserve peace.

Assessing Your Level of Inner Peace

Here is a simple quiz to check in with yourself and assess your current level of inner peace:

• Do you feel grounded, anchored and mentally focused in the present moment?

• Are you able to witness anxious thoughts or difficult emotions with calm equanimity?

• Do you tend to handle stress gracefully without becoming overwhelmed or emotionally volatile?

• Are you able to detach from unhelpful thoughts or emotions and avoid getting carried away by them?

• Do you generally feel compassion and unconditional positivity towards yourself and others?

• Are you able to forgive mistakes, grievances and wrongdoings by yourself or others relatively easily?

• Do you feel content and secure even without constant validation or approval from others?

• Do you have a general sense of gratitude for the blessings you have rather than preoccupation with what you lack?

• Would you describe your general state of being as relatively peaceful, harmonious and serene?

If you answered "yes" to most or all questions, you likely have a high degree of inner peace cultivated already through regular mindfulness and letting go practices. If not, you may have more work to do in terms of exercising your "peace muscle" through dedicated self-care rituals. Keep nurturing inner calm.

Stories from Real People Finding Peace

Let's look at some real people's journeys with cultivating mindfulness, letting go and inner peace:

Lily's Story

Lily struggled with anxiety after going through a painful breakup from a long-term relationship. She found herself constantly worrying about things outside of her control. Starting a daily mindfulness meditation and breathwork practice helped quiet her worried mind and improve sleep. Journaling about feelings and letting go of resentment through forgiveness mantras provided emotional relief. She now feels much calmer, centered and peaceful on the whole.

Alex's Story

Alex tended to deal with frustration through angry outbursts that hurt people around him and strained relationships. Learning mindfulness techniques gave him tools to pause and reflect instead of overreacting when something upset him. Regularly releasing suppressed emotions through therapeutic breathing, yoga, and talk therapy sessions provided balance. He now feels more in control of his emotions.

James' Story

James constantly worried about future contingencies which led to chronic stress. He had trouble quieting his mind. Through attending mindfulness workshops and retreats, he began a diligent practice of meditation focused on being fully present. Letting go of trying to predict and control every possible future outcome reduced his anxiety. He now lives more in the moment without fixating on hypotheticals.

Maria's Story

Maria struggled with low self-esteem and inferiority since childhood. She had inner voices constantly criticizing her abilities and appearance. Through mindfulness and therapy, she practiced self-love and letting go of negative self-talk. Affirmations, meditations and changing her social circles reinforced her worth. She now feels confidence and inner peace that comes from within.

Sam's Story

Sam dealt with trauma and PTSD symptoms from serving in the military that caused relationship problems, insomnia and hypervigilance. A combination of psychotherapy, EMDR, mindfulness techniques, and letting go through loving forgiveness allowed him to find inner quiet. He continues to maintain equilibrium through meditation, nature and community support.

As these stories illustrate, with ongoing intention and practice, we can all find greater inner peace, no matter our background. Don't become discouraged. Mindfulness, letting go, and self-care will gradually lead you to the eye of the storm, where peace lives.

Final Thoughts on Mindfulness and Letting Go

When we take time to consistently nurture mindfulness while also letting go of mental and emotional burdens that no longer serve us, we gain access to the inner peace and tranquility that lies within each of us.

Practicing mindfulness creates mental clarity, emotional intelligence and inner stillness. Letting go relieves us of unnecessary suffering by releasing attachments and making peace with life’s imperfections. By integrating mindfulness and intentional surrender into our daily lives, we can find freedom from constantly being tossed about by the waves of life’s worries and stressors.

Finding inner calm takes discipline and dedication. We all get pulled out of balance sometimes. But with regular mindfulness, radical acceptance, letting go, self-care and compassion for ourselves and others, we can cultivate lasting equilibrium even amid external chaos. Gradually, our minds become clearer, our hearts more open. We realize inner peace dwells inside us all along.

When turbulence hits, remember to return to your breath, tune into your senses, pause before reacting, and let go of grasping and control. Ride out the storm with mindfulness, self-love, forgiveness, and equanimity. You'll find you can discover tranquility and wisdom in any moment, no matter how chaotic, by turning within. The choice is yours. Suffer or let be. Breathe and allow life to unfold as it must. You can do this. Tend gently to your peace muscles. The gifts of mindfulness await.