Do you ever get caught up in your daily routine of emails, meetings, and deadlines, just to look at the clock and realize that 3/4 of the day has already come and gone? At that point you know you’re running home to make a quick dinner and tuck the kids in bed. You’ve satisfied your work goals and your parental duties, but where do YOU fit into this picture? Where is your time to just be?

Achieving inner peace and calm are at the top of everyone’s to-do lists. Of course, it’s easy to say “Be calm, be peaceful,” but how does one achieve that state of inner zen?

First, stop and breathe. Notice everything going on around you, and one by one, tune out those noises. Instead, focus solely on your breath. Feel it nourish your body as it washes in and out. Feel your shoulders and arms begin to relax, your mouth loosen, and your knees weaken. Remember this peaceful feeling and allow yourself a few minutes to return to it, even in the midst of your hectic schedule.

When you feel your tension building, try to understand it, feel it, and then let it go. Realize that the stressors you’re feeling are temporary, and put them in perspective. “What’s more important, that I finish this project tonight or that I get home at a reasonable hour?” Work is important, but it’s not everything. Don’t burn the candle at both ends.

Finally, learn how to say “no,” and not just at work, but at home and for volunteer organizations as well. While it’s important to be connected to what you believe in, adding more than you can handle to your plate is not good for anyone.

Understand that inner peace and calm bring true healing from deep within. You are always in control of your body and your emotions. So be calm, be peaceful, and know that you have the ability to change from within–and to deeply heal yourself.