Precerpt from Pathways to Inner Peace (Dreher)

Precerpt (excerpt prior to publication) from Pathways to Inner Peace by Diane Dreher, currently available on pre-order.

TAKING A MINDFUL MOMENT
WEEK 1, DAY 2

We’ll begin this week’s practices by mindfully bringing our attention to the present moment.

Mindfulness, according to Jon Kabat-Zinn, “is awareness, cultivated by paying attention in a sustained and particular way: on purpose, in the present moment, and non-judgmentally” (2012, p. 1). So much of life can pass us by when we are disconnected from the present moment. Becoming mindfully present is simple, but not easy, especially in our Western world that emphasizes external accomplishments and offers so many distractions.

The present moment embodies the Taoist concept of wu-wei—being, not doing. When we’re in a state of being, we are present, in touch with our feelings. We’re not distracted, not emotionally numb, not driven by stress or feeling disconnected and alone, but present in this moment, connected to the flow of life.

We can become more fully present by focusing on our breathing which connects us to the natural world. with each breath, we exchange energies with the trees and plants around us. They breathe in the carbon dioxide that we breathe out and breathe out the oxygen that we breathe in. Breathing in and breathing out, we are intimately connected to the green world around us.

For centuries, many spiritual traditions have practiced slow, deep breathing to attain inner peace, and now research has shown us why this practice works. Slow, deep breathing stimulates the vagus nerve and activates our parasympathetic nervous system, shifting us from a state of stress, confusion, anxiety, and depression to a state of calm, comfort, clarity, and inner peace (Zaccaro et al., 2018).

There are many forms of mindful breathing. To experience these effects for yourself, find a time and place where you won’t be disturbed to focus on your breathing, the natural rhythm that connects you with all of life. First read these simple instructions. Then put down your book and begin the practice.

Exercise: Mindful Breathing

· Take a slow, deep mindful breath.

· Feel the breath flow slowly through your body.

· Pause for a few seconds—try a count of three.

· Then gradually breathe out, releasing any tension.

· Breathing in.

· Pausing.

· Breathing out.

Only here, only now.

When your mind starts wandering—and it will—bring your attention back to your breath, slowly

· Breathing in.

· Pausing.

· Breathing out.

Feel the deep comforting presence, the gift of this moment, this life

This short breathing practice is simple, convenient, and always accessible. You can practice it whenever you’re feeling restless, bored, or anxious, waiting in line, stuck in traffic, or whenever you need to return to the present moment.

Practice this mindful moment once today. Then record your experience here or in your journal.

******************************************************************************

Mindful Moment Practice: ______________

Date

When did you do it?____________________________________________________________

What was your experience?______________________________________________________

Book Description

Pathways to Inner Peace offers a guiding light of hope in a world too often filled with stress, disconnection, and uncertainty. Blending scientific insight, spiritual wisdom, personal stories, and practical exercises, this book helps readers cultivate peace of mind and deepen their connection—to themselves, to others, and to the natural world. Inspiring and accessible, it’s a companion for anyone seeking greater clarity, calm, and meaning in daily life.

Keywords

inner peace; mindfulness; emotional well-being; stress relief; spiritual growth; personal transformation; self-awareness; holistic healing; mind-body connection' guided exercises; peace of mind; connection to nature; self-discovery; practical spirituality; daily calm; clarity and purpose; mental health; resilience; inspirational stories; meditation and reflection

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