8 Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. We don’t need to live a life of stress if we don’t want to. We can achieve peace and happiness in life by carefully building mindfulness exercises into our life’s routine. 

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

In this article, I will share with you 8 mindfulness exercises that could help you to boost your energy, vitality and live a more peaceful and happier life. 

  1. Why Is it hard to live a peaceful and happy life?
  2. 7 Mindfulness Exercises
  3. Conclusion

Why Is It Hard to Live A Peaceful And Happy Life?

Our habitat has become too technological

A large number of people has accepted the idea that technology is often the cure for all evil. According to a Pew Research study, we have accepted that the internet will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about. The Harvard Medical School lists them as hand pain, neck and back pain. A report on the Sydney Morning Herald linked use of technology with reduction in sex and Psychology today authors have published articles correlating heavy use of technology with higher suicide rates.

How can anybody live a peaceful and happy life when they maybe depressed? Technology advancements, ladies and gents, is now a factor for why some of us are living a poorer life.  Technology may have infiltrated our lives a bit too much.

In an article published by Forbes magazine, Americans spend an average of 12 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 24.5 hours per week, according to Vox. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want To Unplug

Americans check their smartphones an average of 80 times, according to a 2017 New York Post article. Asurion, a global tech services company, found that 10% of Americans scan their phones 300 times per day. 

In countries like Brazil, India and China, the situation is no different. People in these countries are constantly plugged into technological devices. In fact, 1 in 4 adolescences in Brazil are “addicted: to their smartphones, according to giant newspaper, O Globo. 

It seems that people in Brazil is fight an inner war with themselves which consequently can make them very sad. As we know, war is the enemy of peace which won’t make anybody happy. 

This obsession with technology is turning us into a sad generation, at least this is what the Guardian has stated its reports.   

The era of anxiety is here to stay, it seems. We can, however, maybe alleviate anxiety with a bit of mindfulness, according to Harvard. Without further ado, let’s go straight to these mindful exercises, then.  

7 Mindfulness Exercises

There are tons of mindfulness exercises available for you to do out there. In the paragraphs below, I will include the ones I’ve personally tried or have seen my close friends and family members try with positive results. Are you ready for them? Let’s go!

1.Pray daily

You should pray on a daily basis. Why is that you may ask?  Well, because science has told us to do so. When people pray, they tend to feel more peaceful. Prayer also helps with self-control, helps to control pain, and can protect people against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have stated.    

Pray. You won’t regret it.

2. Pay attention to your inner thoughts

A lot of people allow themselves to be influenced by their own negative thoughts. Be different and resist believing in them, if you can. If you can’t, it’s advisable to go see a psychologist to find out what is going on. 

Living a life full of negative thoughts is a bad habit (or condition) that can lead to unhappiness. Look at things objectively. It tends to pay off.

3. Smile Often

Dr. Sivan Finkel stated that smiling can slow down down your heart. It can also relax your body because when you smile, your body releases endorphins which by themselves  have a number of positive benefits for the human body. Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy. When you smile, the human brain releases molecules called neuropeptides to help fight off stress, according to Colorado based SCL Health. 

Surrender some of your problems to a nice smile and be happier. 

4. Organize Your Working Desk

A messy desk can make you less productive and can agitate and overstimulate you. You don’t want that. Chaos is a condition that often slows down daily progress. By taking the step to organize your working desk, I argue that this process  can make you more energetic and focused because order often decreases chaos. Libby Sander wrote an article for the Harvard Business Review titled, The Case For Finally Cleaning Your Desk where she stated, “Cluttered spaces can have negative effects on our stress and anxiety levels, as well as our ability to focus, our eating choices, and even our sleep.” It seems that organizing our desks will make our lives more peaceful after all. 

5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which can make you in a better mood, as well. Happiness is contagious! Researchers from Harvard and UC San Diego have stated, after investigating how happiness spreads in social media networks. 

We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate him or her! If your friend is the recipient of a local charity award, celebrate her or him!

What is also awesome is that when you celebrate others, they often celebrate you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period. 

6. Talk To Your Spouse 

God puts someone in your life for a reason. You might as well listen to him or her. I listen to my wife everyday. In fact, I often ask the following question to her at least once a week, “Amanda, what are your thoughts on…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest. I’m a firm believer that spouses are supposed to engage in interpersonal communication every day to make us happy. I most definitely do and will continue doing it because it increases my happiness. It should’t be a surprise! Dr. Terri Orbuch has recommended couples to talk more with each other to make themselves happier. She call this the 10 minute rule.

7. Go Exercise

Go exercise! It doesn’t matter if you workout early in the morning, late in the evening, on the weekends or during work days. The correlation between working out and happiness seems clear cut, as least this is what health psychologist Dr. Kelly McGonigal has stated. 

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place. It pays off to be active. 


It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our life habitat has become too technological, engaging in daily prayer, celebrating your friends’ victories, and talk to your spouse are some of the best ways to be mindful about what you are doing and how you are living which is likely to increase peace in your life and levels of happiness.

It is possible to live a happy and peaceful life. It only depends on you.