Peace Through Mindfulness: Finding Serenity in Troubled Times

In the depths of struggles, where do we find peace? Too many quiet days, and the tediousness bores us, insufficient days of rest and life overwhelms. We must find middle ground to avoid the sluggishness of overwhelm and the laziness of stagnation. Some need to be prodded to act while others must be forced to rest. The body—and mind—are not machines. We tire and quickly become depleted. For some constant activity serves as an escape from the ghosts haunting their mind, others need the reassurance of work to prove their worth; but the unrelenting pace damages the soul and the body. We can find peace through mindfulness.

Our bodies and minds need restful moments to properly integrate the troublesome backdrop of living. The peaceful escape is most salient during troubled times. During the darkness of difficulty, moments of peace rejuvenates the soul and re-energizes the body.

Key Definition:

Mindfulness is the practice of bringing one’s attention to the present moment, focusing on thoughts, feelings, bodily sensations, and the surrounding environment. It often involves activities such as meditation, breathing exercises, and self-awareness techniques. This practice aims to foster a nonjudgmental awareness of the present and promote mental well-being.

When Life Overwhelms

We experience rough patches; an unexpected blast knocks the air out of us, dashing hopes. During the late months of 2008 and into 2009, I suffered a divorce, loss of a life’s savings in equity, and an unexpected lawsuit that forced bankruptcy. I continued to function but not well; but when I lost contact with a supportive friend, I collapsed in despair. Hopes of recovery—a possible new life—crumbled. Short spurts of sleep provided my only escape, only intervening when complete exhaustion triumphed my over-active mind. Painful ruminations continually intruded, spanning over fifteen months of mental hell.

I’m not special. The experience was more poignant because I’m the one that felt it. Most people encounter similar moments of suffering. That was my time. However, the ashes of ruin fertilize the soil for beautiful new beginnings. In the deepest moments of despair, I discovered peace.

Mindfulness

Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations. Lawrence Heller, trauma specialist and founder of the NeuroAffective Relational Model, describes mindfulness as a “means paying attention to our experience: listening to ourselves, to our thoughts, to our emotions, and to our bodily sensations.” He continues by adding, “Ultimately, we learn to listen in such a way that we don’t push elements of our experience away but come to see that thoughts, emotions, and sensations come and go. The appeal of mindfulness is the freedom that we experience and the sense of flow and fluidity that comes when we are present to but not identified with our thoughts, feelings, and sensations” (Heller, 2012).

Mindfulness serves as an integrative function for our diverse experiences. Sometimes too much crashes into our senses within a short period of time and we struggle to process the excess stimuli, Accordingly, new experiences fail to integrate with our life narratives and we experience internal chaos.

Sander L. Koole, social and cognitive psychologist and a prominent researcher in the field of motivation, self-regulation, and embodied cognition, and her colleagues explain:

“Person-oriented emotion regulation seeks to bridge the duality between mind and body. Indeed, bodily activities are typically integrated in emotion-regulatory activities such as meditation or mindfulness exercises. Research indicates that bodily activities, such as controlled breathing or progressive muscle relaxation, have a distinct influence on emotion regulation that cannot be reduced to attentional or appraisal processes” (Koole et al., 2017).

Basically, mindfulness practices help regulate emotions, bringing our systems down from the heightened arousal, and allowing for processing of difficult experiences. The calming of the emotions often feels like a wave of peace after the intense storms of heightened emotion.

See Psychology of Mindfulness for more on this topic

Non-Judgmental Awareness of Pain

The light of peace—although only monetarily—broke through the agonizing days; at first just a flash, piercing through the darkness, delighting my soul. I could feel it. I relished the moment and then it quickly vanished. A momentary glimpse at the possibility of healing. My mind was still at war, but the ceasefire gave hope.

The first taste of peace came with a simple nonjudgmental awareness of the pain. A quiet acceptance without a forced plan to heal. This first joyous escape was soon followed with other peaceful encounters. Peace became a regular visitor, still in simple, short bursts. In the sacred moments of pain, I discovered peace. My life problems remained, still haunting progress; but with moments of tranquility gracing my life, I begin the process of rebuilding.

I later learned that this non-judgmental experience of inner experience was one of Ruth A. Baer’s five facets of mindfulness (Sauer & Baer, 2010). Sorrow isn’t near as painful and harrowing when it is experienced without judgement.

Cedar Koons, a highly respected clinical social worker, psychotherapist, and international trainer known for her expertise in Dialectical Behavior Therapy (DBT), wrote:

“Nonjudgment is one of the most difficult of all the mindfulness skills, and a great deal of practice is needed to get the hang of it. The payoff is that reducing judgments also reduces our emotion dysregulation, improves our relationships, and increases self-compassion” (Koons, 2016).

We Search for the Meaning of Pain

Emotional unrest challenges self-confidence, dampens hope and discourages action; even when action is essential for recovery. Following painful experience, the body delves into a mire of thoughts and feelings. Our brain organizes experience—emotions and thoughts—to create a coherent story. We experience life through the lens of meaning—the meanings we assign.

We search for answers; Why do I feel this way? What does this mean? How do I escape these feelings?

See Meaning Making Machines for more on this topic

Subjective Creation of Meaning

Our mind fumbles for answers, giving meaning to experience. Graspable meaning creates a sense of control—escape from vulnerability. We give meaning to experiences even when we have insufficient knowledge of the causes. Our meanings are influenced by our moods. When lost in sorrow, our explanations are sorrowful, adding to despair by finding catastrophic meaning to mundane events. Our answers (no matter how eloquent) can’t explain away the pain. The lover is still gone, the bill collector still knocks, and the future still menacingly looms beyond control.

See Confabulation for more on this topic

Disrupting Flow of Thoughts

Stopping the incessant flow of thought, even for a moment, invites breaks in the action, giving space for refreshing moments of peace. We must purposely invite the space. The mind gets dragged into finding answers that don’t exist. When resolutions are unavailable, the wheels of the mind continue to spin, sinking deeper into the unforgiving sludge of the unknown; the more the wheels spin, the deeper the mind sinks.

Often information emerges solving the problems that have us stuck; but this doesn’t always happen at our command. We must wait. During the dark waiting periods when causes are unknown, and futures are put on hold, we need a mental escape. We need the respite to prevent overwhelm; outmatched by experience to prevent the depression, discouragement and helplessness that are sure to follow.

Mindfulness and Peace

The practice of mindfulness directs our awareness away from the constant chatter of words and instead invites us to connect with our feelings. By focusing on internal sensations rather than external labels, we create a space for genuine self-exploration. This shift in focus is particularly effective when immersed in nature, during exercise, or through meditation practices. In these moments, we can allow ourselves to be fully present without the need to articulate every thought or emotion. Instead of getting caught up in understanding experiences solely through language, we embrace a more profound connection with ourselves that transcends verbal expression.

Initially, stepping away from our habitual reliance on word-based meaning can feel awkward and disorienting. We are conditioned to find comfort in explanations and narratives; thus, disengaging from this mental habit may challenge our resolve. However, as we persist with mindfulness practices—whether it’s tuning into our breath during meditation or feeling the textures around us in nature—we gradually cultivate a deeper sense of peace within ourselves. These mindful moments encourage us to simply experience life as it unfolds rather than analyzing it endlessly through the lens of language and logic. Ultimately, this journey leads us toward tranquility and an enriched understanding of our own emotional landscape.

See Focus on Feelings and Mindful Breathing for more on this topic

Associated Concepts

Overactive Mind: This describes a mental state in which one’s thoughts are constantly racing, making it difficult to concentrate or relax. This can be associated with anxiety, stress, or conditions like attention-deficit/hyperactivity disorder (ADHD).
Relaxation Response: This refers to a state of deep rest that changes the physical and emotional responses to stress. It is the opposite of the stress-induced fight or flight response and is often elicited through techniques such as deep breathing, meditation, or yoga.
Sympathetic Nervous System: This system is a branch of the autonomic nervous system responsible for the body’s “fight or flight” response. When activated, it increases heart rate, dilates the pupils, and redirects blood flow to the muscles. This system prepares the body for intense physical activity in response to stress or danger.
Primal Panic: This refers to the activation of the sympathetic nervous system. It is an innate emotional reaction to extreme dangers in our environment that threaten basic biological needs.
Mindful Breathing: This is a practice that involves focusing one’s attention on the breath, often as a way to anchor oneself in the present moment. It is a common technique in mindfulness and meditation, allowing individuals to enhance their awareness of the breath and cultivate a state of relaxation and clarity.
Homeostasis: This term, rooted in Greek for ‘same’ and ‘steady’, refers to a vital function necessary for survival. It refers to the stable internal conditions despite external changes. It involves processes to keep the body’s environment within a narrow range for proper functioning. Psychological and physiological states are intertwined, impacting each other’s balance. Threats disrupt homeostasis, triggering stress responses.
Terror Management Theory: This theory explains how individuals cope with the anxiety and fear associated with their own mortality. According to TMT, people seek to manage the existential terror that arises from the awareness of their own mortality by constructing and maintaining cultural worldviews and self-esteem.

A Few Words from Psychology Fanatic

The initial attempts to disengage and focus on feeling may challenge our resolve as our mind stubbornly continues to feast on disrupting thoughts. We must catch our wandering mind and redirect it—over and over and over. This engages the mind in a new process, momentarily distracting from painful ruminations by focusing on feelings without judgement, without explanations, and without words—just feeling.

We invite peace through mindfulness. Momentary relief from current troubles, refreshing and rejuvenating the mind to re-engage with life. Quietness, once appreciated, does not bore. The routine escapes enliven our spirits and sharpen our minds. We find peace.

Last Update: November 21, 2025

References:

Heller, Lawrence; LaPierre, Aline (2012). Healing Developmental Trauma: How Early Trauma Affects Self-Regulation, Self-Image, and the Capacity for Relationship. North Atlantic Books; 1st edition. ISBN-10: 1583944893
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Koole, Sander L.; Van Dillon, Lotte F.; Shepps, Gal (2017). The Self Regulation of Emotion. K. D. Vohs, & R. F. Baumeister (Eds.), in Handbook of Self-Regulation: Third Edition: Research, Theory, and Applications. The Guilford Press; Third edition. ISBN-10: 1462533825; APA Record: 2010-24692-000
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Koons, Cedar R. (2016). The Mindfulness Solution for Intense Emotions: Take Control of Borderline Personality Disorder with DBT. New Harbinger Publications; 1st edition. ISBN-10: 1626253005
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Sauer, Shannon & Baer, Ruth A. (2010). Mindfulness and Decentering as Mechanisms of Change in Mindfulness- and Acceptance-Based Interventions. Ruth A. Baer (ed.), in Assessing Mindfulness & Acceptance Processes in Clients: Illuminating the Theory & Practice of Change. Context Press. ISBN-10: 1572246944; APA Record: 2010-08791-000
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