It’s easy to feel positive and peaceful when life’s good and everything is going your way. but Is it REALLY possible to find peace amidst the ups, the downs and evERYTHING IN BETWEEn? on the hardest of days, how can we find peace in the here and now?

Let’s explore a few simple yet powerful ways to tap into YOUR inner calm, even when life is messy, chaotic or far from perfect …

1. Breathe Like You Mean It

It might sound too simple to work, but trust me, it can work wonders. Your breath is one of the most accessible tools you have to bring yourself into the present moment. Wherever you are—on a crowded train, in a tense meeting, or amidst the chaos of daily life—your breath is there with you, waiting to guide you back to a calmer place.

Try this: close your eyes (if it’s safe to do so) and take a slow, deep breath in through your nose. Feel your belly expand as the air fills your lungs. Then, exhale gently through your mouth, imagining that you’re releasing all the tension you’ve been carrying. Repeat this three times, paying attention to the sensation of the air moving in and out. Notice how each breath invites a little more space into your mind.

Note: If bringing your attention to your breath is making you feel more agitated than peaceful, try tuning into the sounds around you instead. This is an equally useful and accessible ‘anchor’ to bring you back into the present moment.

2. Ground Yourself Through Your Senses

Your body is constantly taking in information from the world around you. When life feels more than a little overwhelming, you can use your senses to bring your mind back from the past or the future, and anchor it in the present. This practice is sometimes called grounding, and it’s a beautiful way to find peace wherever you are and whatever is on your mind.

Start with a simple exercise: name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. As you do this, allow yourself to experience each sensation fully. This exercise shifts your focus away from worries and into what’s real and tangible in this very moment.

3. Let Go of the Myth of “Perfect Peace”

Many of us believe that peace is only possible when everything is going right—when our inbox is empty, our relationships are running smoothly and the world is cooperating with our plans. But this idea of “perfect peace” is a myth that keeps us from experiencing the imperfect, messy peace that’s available to us right now.

Peace doesn’t require perfect conditions; it requires presence. It’s about learning to accept the moment as it is, even when it’s far from ideal. It’s about allowing yourself to be a little gentler with whatever you’re feeling, whether that’s frustration, anxiety, or even joy. The next time you find yourself wishing for things to be different before you can feel peaceful, try saying to yourself: “This moment is enough.”

You might be surprised at the weight that lifts from your shoulders.

“Peace doesn’t require perfect conditions; it requires presence.

It’s about learning to accept the moment as it is, even when it’s far from ideal.”

- Annika Rose

4. Practice “Micro-Meditations” Throughout Your Day

You don’t need an hour-long meditation session or a special corner to find your center. In fact, some of the most powerful moments of presence come in the brief, in-between spaces of our day. Think of them as “micro-meditations”—tiny pauses where you press the reset button on your mind.

For example, while waiting for your coffee to brew, notice the sound of the water and the scent of the coffee beans. When you wash your hands, pay attention to the warmth of the water and the sensation of your hands moving together. When waiting at the school gates, look up at the colour and shapes in the sky. These moments might seem insignificant, but they’re opportunities to come back to yourself, to remember that peace is available even in the mundane.

5. BE KIND TO YOURSELF - ESPECIALLY WHEN IT’S HARD

It’s easy to feel peaceful when life is smooth and things are going your way. But true peace comes when you can extend that same compassion to yourself in the tough moments. This means being gentle with yourself when your mind is restless, when you’re struggling to stay present, or when you wish you could feel more “zen” than you do.

When you notice yourself getting caught up in the noise of life or the judgments of your own mind, place a hand on your heart and remind yourself: “I’m doing the best I can right now.” This simple act of self-kindness can be a bridge to a deeper sense of peace, no matter what’s happening around you.

EMBRACE HERE AND NOW - EXACTLY AS IT IS

Peace isn’t a destination. It’s not something you find by escaping the world or waiting for everything to be perfect. It’s something you cultivate in the messy, beautiful reality of your everyday life. It’s in the breath you take when you’re feeling overwhelmed, the smile you share with a stranger, and the quiet moments when you remember that right here, right now, is enough.

So, the next time you find yourself searching for calm, don’t look too far. Pause, breathe, and trust that peace is already closer than you think.

TRY MINDFULNESS

In my book, Mindfulness: finding peace in the everyday, I share how to develop your skills so you can live life more consciously and create the calm you’re craving. By learning how to connect more deeply with your inner world, you’ll wake up to what’s possible and the precious moments that may have been passing you by. You’ll discover what matters most and can choose what to let go of. In the book I’ve included step-by-step instructions on how to get started with a simple mindfulness practice and there’s meditations and breathing exercises for absolute beginners too. It’s easy to read and packed with tips and tools to make every day calmer and happier. The book is available to buy worldwide, now.  Are you ready to #discovermindfulness with Annika Rose?