In today’s fast-paced world, finding inner peace can seem like a daunting task. Luckily, some activities can help you achieve a sense of calm and tranquility.
Here are 5 activities to nurture inner peace and mindfulness. These 5 scientifically-proven methods not only reduce stress levels but also boost self-confidence. Whether you prefer to engage in manual or creative activities, there is something for everyone.
To learn more about self-care, read our articles about how to create a mindful morning routine or reading as a self-care practice.
Gardening
Recent research has shown that spending time around plants and in green spaces, particularly through gardening, have positive impacts on both mental and physical health. Psychotherapist Haley Neidish explains that the “flow” state experienced during gardening, which is characterized by deep attention and interest, is similar to the state achieved through meditation or mindfulness practice. This flow state is particularly beneficial for mental health and wellbeing.
A recent study titled “The Wellbeing of Allotment Gardeners” examined the relationship between gardening and wellbeing. The study surveyed 114 gardeners and found that gardening was associated with improved physical health, increased social interaction, a sense of personal accomplishment, and a feeling of escape from everyday stress and a connection to nature.
Former Royal College of Physicians president Richard Thompson discusses the health benefits of gardening in his article “Gardening for health: a regular dose of gardening”. He emphasizes how gardening can offer physical exercise, mental wellbeing, and a sense of achievement. Thompson notes that gardening is an activity accessible to people of all ages and abilities and can be personalized to meet individual needs and preferences.
To optimize health benefits, Thompson encourages readers to make gardening a regular part of their routine rather than a short-term fix.
Knitting
Once considered a relic of the past, knitting has experienced a resurgence during the pandemic, with a newfound coolness that has captured the attention of a new generation. The knitting revival is perhaps best evidenced by the overwhelming popularity of beginner knitting videos, such as RJ Knits’ tutorial, which has garnered over 8 million views.
So why the sudden interest in knitting? Multiple studies have shown the mental health benefits of knitting. The repetitive action of knitting has a meditative quality, anchoring knitters in the present moment and providing stress relief. According to Dr. Herbert Benson, author of The Relaxation Response, the relaxation induced by knitting is similar to that associated with meditation and yoga, and can lower heart rate, blood pressure, and cortisol levels.
Knitting therapy has even become a popular practice, with programs like Knit to Quit aimed at helping smokers quit the habit. A 2009 study conducted by the University of British Columbia demonstrated that learning how to knit could also help patients with eating disorders, lessening their fears and avoiding ruminating.
As more and more people turn to knitting as a therapeutic pastime, the craft is shedding its outdated image and proving to be a valuable tool for mental and emotional wellbeing.
Coloring
Adult coloring can provide a simple, fun, and inexpensive way to achieve inner peace. Coloring mandalas or books has a wide range of beneficial effects on our health. Mandala’s round and square designs, which originated in India and Tibet, have traditionally been used as a meditation tool.
Coloring allows us to center ourselves, regain focus, calm our minds, and awaken our creativity, providing a sense of achievement while being rooted in the present. By keeping our hands busy, our minds can automatically relax.
According to a 2022 study, adults engaging in book coloring reported lower levels of anxiety. Book coloring promotes relaxation and helps users to be more present and focused in the moment.
In a world that seems to demand constant attention and stimulation, adult coloring provides a welcome respite, offering a way to unplug and find peace amidst the chaos.
Folding
Origami, an art form that originated in China but was further developed in Japan, has long been known for delivering a symbolic message. This intricate and beautiful practice also has a range of health benefits, including helping us to focus, strengthen our memory, and coordinate our hands and eyes. It allows us to be fully present, to be mindful, as is taught in Buddhism. In Western societies, origami is increasingly being used as a tool to fight stress and depression.
Another art form that has recently gained popularity among DIY enthusiasts is quilling. Russian artist Yulia Brodskaya is renowned for her quilling creations, which have garnered attention worldwide.
Recent scientific research has shown that origami and folding have therapeutic benefits for patients, further highlighting the potential of these arts for enhancing mental and emotional well-being. As we continue to navigate the stresses of modern life, perhaps these ancient practices can offer a much-needed source of comfort and relief.
Singing
Music has long been employed in diverse cultures worldwide as a tool for healing and wellness. In addition to this historical application, recent research has unveiled the positive impact of singing on emotional regulation and overall well-being.
A new study, published in the British Journal of Clinical Psychology, has found that choir singing and creative writing can enhance emotion regulation for both healthy individuals and those suffering from mental health conditions. These findings are significant, as emotion regulation is crucial for effective coping and mental health.
The benefits of singing are not limited to group settings, as this Oxford University article highlights the therapeutic value of solo singing as well. Furthermore, listening to and participating in music has been demonstrated to have pain relief properties.
