Picture it: you get up, and you’re in the perfect state of balance. You can feel the peace in yourself, and every single moment feels weightless. Lovely, isn’t it? In our lives filled with notifications, noise, and stress, such moments can be hard to come by.
Tranquility
/traŋˈkwɪlɪti/
Noun
the quality or state of being tranquil; calm.
When we think of tranquility or calmness, our immediate thoughts lead us to monks in robes on mountaintops. But what if we told you that this state of calm can also be attained in bustling cities with wi-fi and Instagram?
Through mindful living, you can bring that elusive sense of peace into your daily routine. It’s about small but significant practices that anchor you to the present, allowing you to find calm amidst the chaos.
In this blog we are going to cover seven everyday practices that you can incorporate in your life to become more mindful, more composed and calm. Are we ready to embrace a little less stress? Let’s begin!
1. Create a Morning Routine
You start your day this way, and the rest of the day and every task that follows is bound to change. There is always time to rush into emails, peering through social networks or crossing long tasks, so instead picture how great it would be to spend a moment in tranquil contemplation.
In the book ‘The Artist’s Way’, Julia Cameron talks about morning pages, and just how glorious they can be to start a morning off. Whether you’re an artist or not, writing 3 pages of pure braindumps can be a holy experience for many.
Many also swear by keeping their phones away for the first few hours of the day. Are you also one of many who scroll through instagram or TikTok while on the toilet? Or check work emails with your morning coffee? Try pushing these activities back by an hour or two, and instead just focus on the world around you.
- Make your bed (one of the easiest and most underrated practice that declutters the mind, and gives you a sense of accomplishment first thing in the morning)
- Make tea or coffee, and focus on the activity of making tea or coffee.
- Read a book that grounds you. If you are religious, reading a holy scripture can help ground you and bring more balance into your mornings. If not, any book that provokes a peace of mind and helps settle the chaos in your mind will help.
- Or, roll out a yoga mat and do a gentle stretch routine. Feel the way your body moves, each stretch helping you release tension and welcome the day with a sense of balance.
At the end of the day, everybody’s mornings look different. The key is to find a routine that works best for you, and keeps you calm and grounded.
2. Savor every bite
When is the last time you can say you truly enjoyed your meal? We are often guilty of scarfing down our food without actually tasting what is in front of us, for instance, answering emails, scrolling through Instagram, or watching TV. But imagine this, what if you were to treat every meal as a sacred ritual, instead of just a task to take off your list?
Mindful eating encourages you to eat slowly and appreciate each bite. We tend to forget that a hot meal is a privilege that many have to work a lot harder for. So why are we taking it for granted?
When preparing for a meal, first take note of its color, texture, and smell. With each morsel you take, focus on the taste buildup and its gradual development throughout the course of the bite. For at least one day, spend one meal without any disturbance and try eating on its own.
This way, you learn to enjoy your food more and as a bonus, you might find yourself eating the exact amount your body needs. Incorporating such conscious eating habits into your routine can help you eat healthier and enhance your digestion.
It’s not just about fueling your body—it’s about feeding your soul.
3. Create a Japanese Zen Space
Imagine walking into this space where all the noise and chaos of the outside world disappears—a space that allows you to relax, reflect, or simply take a breath. This is your Japanese Zen Den.
It does not necessarily have to be extravagant. It can simply be a part of your room with soft cushions, warm lighting and a candle in the distance. Bring in things that energize you in your spirit such as – flowers, stones, incense sticks or cooling art. Your Zen Den is an invitation to calm and peace in your life.
Make it a point every day to spend a few minutes in this area. You can include Zen meditation, writing, or just sitting still. Whatever you may choose to do in this space, this practice will be a space of welcome as it eases tension and brings in deep rejuvenation. In this personal retreat, even a few minutes can help you reconnect with a sense of calm, bringing balance to the hustle of daily life.
The more you invest time in this little sanctuary, the more it serves as a grounding point in your busy life, helping you recharge and find your center.
4. Walking Meditation
Sometimes, sitting still is the last thing you want to do when you’re feeling restless or anxious. That’s where walking meditation comes in – a mindful, moving practice that can help you reconnect with yourself while releasing pent-up tension and simultaneously ground yourself.
Find a quiet place—whether it’s a park, a forest, or even your neighborhood sidewalk—and start walking slowly. Focus on the sensations: the feeling of your feet touching the ground, the breeze against your skin, the rhythm of your breath. Each step becomes an anchor to the present moment.
Walking meditation isn’t just for Japanese Zen masters – anyone can do it, and it’s a wonderful way to break up your day and release tension. Bonus points if you do it in nature – being surrounded by greenery can enhance mindfulness and melt away stress.
You don’t have to walk far or fast; the goal is to remain mindful of each moment. It’s also a wonderful way to break up your day, offering a refreshing pause when you need to step away from work or responsibilities. The gentle movement becomes a rhythm that calms your thoughts, and nature often acts as a balm, helping to melt away anxiety.
This kind of meditation is often also called dynamic meditation where one is fully aware of everything they do, and how they do it. Paired with walking, you take in every movement, every breath and every step you make while simultaneously listening to the birds chirp, or the people around you.
5. Declutter Your Mind with Journaling
Thoughts are like weeds in your mental garden. Left to themselves, they become feral and savage. Journaling works just like a whirlpool for your mind which wipes off all the grime and debris and makes space for clarity in oneself.
Begin a stream of consciousness by putting all that you are thinking or feeling (or worried about) on a piece of paper. It is an automatic type of freewriting where your hands move with your thoughts, writing down anything and everything that comes to mind. This can be therapeutic, give you epiphanies, or simply help clear your thoughts.
If you like a little more structure, go for reflection journaling. One of my favorites is journaling at the end of every day – what went well, what you would do differently and whatever it was that had a lesson learned in there. Not only does this practice enhance awareness, it also gives us a glimpse into our previous self.
Some different kinds of journaling styles you can try out are :
- Stream-of-Consciousness Journaling – write down everything that comes to mind with zero filter and editing
- Gratitude Journaling – at the start or end of the day, write down 3 things that you are most grateful for in life and if possible, elaborate on them
- Bullet Journaling – if writing full sentences seems like a lot of work, simply put down your thoughts in bullet form and structure your thoughts in groups (example of groups can be health, relationships, work, future goals)
- Prompt- based Journaling – you can create your own prompts or find prompts online that work well with you
- Morning pages – three pages of longhand, stream-of-consciousness writing first thing in the morning.
Journaling is not a writing tool — it’s for anyone who wants to maintain clarity and peace in their mind.
6. Listen Mindfully
We seldom listen to understand in a world of distractions. To be a good listener, or practice mindful listening, means the other person sees: you are present with them in a conversation and that whatever they will say after this sentence is received by your presence.
The next time you are speaking to someone, put your phone away and make an appropriate amount of eye contact with them — inquiry about the words they just spoke. Stop trying to come up with your next line, and just listen to the words, tone of voice or emotions being expressed.
When you listen in this way, it will amplify the connection between both of you bringing more depth into your relationship with others. Something else: The more you practice listening mindfully to others, the better at it you’ll get with yourself. You will begin to listen to your voice of need and allow the rest that is calling you, so as to grow inner peace.
7. Unwind with Japanese Zazen meditation
As the day winds down, so should you. But in our tech-driven world, winding down often involves Netflix binges or late-night phone scrolling. If restful sleep feels elusive, it might be time to rethink your evening routine.
One of the most effective ways to prepare for sleep is by creating an evening ritual—something that signals to your brain that it’s time to rest. Start by turning off your devices at least an hour before bed. The blue light from screens messes with your melatonin production, the hormone that tells your body it’s bedtime.
Instead of scrolling, try journaling, reading, or practicing gentle stretching. You could also try a quick Japanese Zazen meditation—a Japanese mindfulness practice where you focus on your breath and let go of racing thoughts.
Finally, create a sleep-friendly environment. Think soft lighting, comfy pillows, and perhaps a lavender-scented candle to calm your senses. By intentionally winding down, you invite a deeper, more restful sleep—and wake up ready to take on a new day.
Wrapping it All Up
Achieving tranquility doesn’t require a major life overhaul. It’s about weaving small, mindful moments into your everyday routine—like taking a deep breath when you feel overwhelmed, savoring your morning coffee, or walking barefoot in the grass.
Each of these seven practices offers a way to pause, reconnect, and return to the present moment. The more you incorporate them into your life, the more you’ll find that tranquility isn’t something you chase—it’s something you cultivate, one mindful moment at a time.
So here’s to finding your calm in the chaos and living each day with a little more intention, presence, and peace.
