How to Create Inner Harmony

by Frank M. Wanderer,
Contributing Author, Conscious Reminder

Inner harmony means living in alignment with oneself: feelings, thoughts, and actions support each other.

This state is not the same as perfect happiness but rather a sense of peace and stability that enables one to face life’s challenges without losing balance.

This harmony develops when a person can identify their inner needs and align them with their external environment.

The state of harmony allows for creativity, self-actualization, and emotional stability to flourish.

Balancing Opposites

The nature of human life involves navigating between opposing forces: activity and rest, emotion and rationality, and inner world and external reality. Achieving harmony requires finding the balance point between these.

Examples of balancing opposites:

Work and rest balance: Overworking can lead to exhaustion, while excessive rest can cause a lack of motivation. It’s essential to excel in both areas without sacrificing one for the other.
Giving and receiving: Healthy relationships are built on the ability to both give and receive, whether it’s love, help, or compliments.

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The Importance of Self-Acceptance

Self-acceptance is the foundation of inner harmony. This doesn’t mean giving up on personal growth but embracing oneself as they are, with both strengths and weaknesses.

Elements of self-acceptance:

Letting go of perfection: Nobody is perfect, and that’s okay. Mistakes are part of learning and growing.
Recognizing inner values: It’s vital to evaluate oneself not only through external feedback but also to see and acknowledge internal worth.
Forgiving oneself: Accepting past mistakes and shortcomings helps create self-identity and peace.

Addressing Inner Conflicts

Inner harmony is often hindered by inner conflicts, which can be emotional, cognitive, or value-based clashes.

Examples of inner conflicts:

Excessive self-criticism: When someone is constantly dissatisfied with themselves.
Indecision: When torn between two or more options, each with its pros and cons.

Steps to resolve inner conflicts:

Identify the conflict: Don’t avoid problems; instead, name them.
Accept the emotions: Every feeling is valid and real, even the uncomfortable ones.
Find the root causes: What triggered the conflict? Explore self-doubt or external expectations.
Ask the right question: What can I do now to move forward?

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Practical Steps to Create Harmony

Regular self-reflection: Set aside time daily or weekly to consider how you feel, what has happened, and what you’d like to improve.

Establish a routine: Balance work, rest, leisure, and personal development.

Practice gratitude: List three things daily for which you are grateful.

Mindfulness: Engage in meditation or mindfulness techniques to fully experience the moment.

Nurture relationships: Spend time with people who positively influence your life.

Maintaining Inner Harmony Long-Term

Maintaining harmony is an ongoing process that requires flexibility and adaptability.

Regular self-check-ins: Continuously monitor whether you feel peace or imbalance.

Patience with oneself: Accept that there will be difficult days, and that’s okay.

Learning from mistakes: Failure isn’t a sign of lost balance but an opportunity to grow.

Achieving and maintaining inner harmony is a lifelong journey built on small, consistent steps.

The more attention we give to this, the more we can experience peace and authenticity.

Meditation

Calm-Inducing Breathing

Calm-inducing breathing is a simple yet highly effective method for cultivating inner peace.

This practice helps quiet the mind, reduce stress, and bring you back to the present moment.

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How to Practice

Adopt a Comfortable Position: Sit with a straight back in a relaxed posture, or lie down in a quiet space. Close your eyes.

Focus on Your Breathing: Begin by observing your breath without attempting to control it. Feel the air entering through your nose and slowly leaving.

Deep Breathing: Breathe deeply through your nose while counting to four, hold your breath for four counts, and then slowly exhale through your mouth for six counts. Repeat this cycle for 5—10 minutes.

Soothing Visualization: As you breathe, imagine a peaceful place, such as a serene beach or a blooming meadow. Let this image enhance your sense of tranquility.

Accept Your Feelings: If your mind wanders, gently bring your attention back to your breath. Avoid judging your wandering thoughts; accept them and return to the practice.

Benefits of the Meditation

Stress Reduction: Helps lower cortisol levels and alleviate anxiety.

Improved Focus: Promotes clearer thinking and better decision-making.

Inner Peace: Fosters harmony between the mind, body, and emotions.

Timing the Practice

It is recommended to practice calm-inducing breathing twice a day, in the morning and evening.

It can also be used during the day whenever you encounter stress or tension.

This meditation technique is a simple yet powerful way to foster inner harmony.

With regular practice, it can help deepen your connection with yourself and the world around you.

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Guided Meditation: Calming Breath Practice

Sit comfortably on a chair or cushion, and if it feels right, gently close your eyes. Take a slow, deep breath in through your nose, feeling the air fill your lungs.

Then, slowly exhale through your mouth, noticing how your body begins to relax.

Bring your attention to your breath. There’s no need to change it; just observe the natural flow of air as it moves in and out of your body.

With each inhale, imagine drawing in freshness and calm. With each exhale, let go of any tension or stress.

Now, visualize that with every inhale, you are breathing in a soft, soothing light. This light fills your lungs and gradually spreads throughout your body.

With every exhale, imagine releasing any worries, stress, or discomfort.

Quietly or softly repeat to yourself:

“I breathe in peace.”

“I breathe out tension.”

As your breathing settles into a slow, steady rhythm, imagine this calming light filling your entire body, wrapping you in gentle warmth.

Feel your shoulders drop, your forehead softens, and your whole body resting in a state of ease.

Now, begin to count your breaths. Take a deep inhale and silently say, “One.” On the exhale, say, “Two.” Inhale again, “Three.” Exhale, “Four.”

Continue this until you reach ten, or until you feel deeply relaxed. If your mind wanders, gently bring your focus back to your breath and start counting again.

Feel how the steady rhythm of your breath creates a deeper sense of peace within you. Each breath brings you closer to the present moment, where nothing matters but the calm and stillness you feel.

When you’re ready, begin to return your awareness to your surroundings. Feel the ground beneath your feet and the support of the chair or cushion.

Take one last deep breath, and as you exhale, carry this sense of calm and balance into the rest of your day.

When you’re ready, gently open your eyes.

Take a moment to notice how calm and centered you feel.

Remember that your breath is always here for you, a source of peace you can return to whenever you need it.

Excerpt from Frank M. Wanderer’s new book THE TEACHING OF CONSCIOUSNESS to Those on the Spiritual Path T (FREE BOOK on pdf. You can download now)

About the author: Frank M. Wanderer Ph.D. is a professor of psychology, a consciousness researcher and writer, and publisher of several books on consciousness . With a lifelong interest in the mystery of human existence and the work of the human mind, Frank’s work is to help others wake up from identification with our personal history and the illusory world of the forms and shapes, and to find our identity in what he calls “the Miracle”, the mystery of the Consciousness.

You can also follow his blog HERE.

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