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Welcome to 3-2-1 Tuesdays with Better Wellness Naturally- Discovering The Power Of Inner Peace

Updated: May 9

Thank you for joining us for 3-2-1 Tuesdays!

Quick bits of therapeutic info and learning, ideas, concepts, and quotes.

Brought to you by Better Wellness Naturally

3: Keys

2: Concepts

1: Quick Article

"Peace comes from within. Do not seek it without." - Gautama Buddha

The Power Of Inner Peace

3 Keys to Cultivating Inner Peace:
  1. Mindfulness Practice: The practice of mindfulness does indeed take practice! Learning to ground ourselves in the present moment through meditation, deep breathing exercises, or mindful movements like yoga, we can train our minds to quiet the incessant chatter. Does the noise actually go away? No. But we can develop a calmer sense of clarity through these practices and effectively “turn down the volume.”

  2. Acceptance and Letting Go: True inner peace emerges when we can embrace the acceptance of things as they are and release our urge to control, fix, or change every facet of our existence. This acceptance of “What Is” doesn’t necessarily mean surrendering to life's flow; it is more about appreciating the transient nature of all things.

  3. Connection with Nature: When was the last time you spent some time in nature? Took a walk barefoot on the sand or the grass? Spent time watching the sunrise or sunset? Being out in nature has a really profound way of reconnecting us with ourselves.

A Couple of Concepts

Equanimity:  Equanimity is the ability to maintain mental calmness and composure, regardless of the external circumstances. In the face of life's inevitable challenges and uncertainties, equanimity offers us a steady anchor amidst our storms.

Gratitude: Gratitude is the gateway to inner peace yet so many of us are seemingly wired to look for the perceived lack or flaws. Gratitude reminds us that even in the midst of adversity, there is always something to be thankful for.

A Quick Overview: The Science of Inner Peace

At the intersection of neuroscience, psychology, and contemplative traditions lies a growing body of scientific evidence illuminating the profound impact of inner peace on our health and happiness. Studies have shown that cultivating inner peace through practices like mindfulness, acceptance, and gratitude can lead to measurable changes in brain structure and function, as well as improvements in psychological resilience, emotional regulation, and physical health.

Neuroscientific research has revealed that mindfulness practices, such as focused attention and open monitoring meditation, can induce structural and functional changes in the brain, including alterations in the prefrontal cortex, insula, and amygdala, which are involved in attention, emotion regulation, and stress response. These changes are associated with reduced activity in the default mode network, a brain network implicated in mind-wandering and self-referential thoughts, and increased connectivity in networks involved in attentional control and sensory processing.

Studies have also shown that mindfulness-based interventions can modulate the expression of genes related to inflammation, immune function, and stress response, leading to improvements in physical health outcomes such as pain management, increased immune function response, and cardiovascular health. Similarly, practices like gratitude and forgiveness have been linked to changes in gene expression and neural activity associated with positive emotions, social bonding, and resilience to adversity.

The science of inner peace offers compelling evidence that cultivating a peaceful mind can not only enhance our subjective well-being but also promote physical health and resilience in the face of life's challenges.


  • Tang, Y. Y., Holzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-225.

  • Toussaint, L. L., et al. (2015). Forgiveness and health: Scientific evidence and theories relating forgiveness to better health. Springer.

  • Bratman, G. N., et al. (2015).Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences, 112(28), 8567-8572.

  • Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: stress and interventions to promote well-being. Nature Neuroscience, 15(5), 689-695.


And… Coming Next Month:

Healing through Yoga, Creativity and the Connections to our Divinity 

Damaged Rudders:

Healing through Yoga, Creativity and the Connections to our Divinity 

by Laura Weber Garrison, PhD

From the publisher…

"Damaged Rudders" emerges as a vital guide for those traversing the turbulent waters of trauma and seeking pathways to recovery and wholeness. Authored by Laura Weber Garrison, PhD, this book introduces a transformative approach that melds creativity, restorative yoga, artistic expression, and profound spiritual insights to foster deep healing.

Here, Garrison shares her own compelling journey alongside practical, evidence-based strategies that empower readers to reclaim their lives. Each page resonates with her commitment to nurturing creative resilience, promoting self-discovery, and facilitating transformational change.

This is not just another narrative on overcoming adversity; it's an invitation to reshape your life through unique, science-based integrative practices that reconnect you to your inner strength and divine purpose. "Damaged Rudders" is a must-read for anyone ready to restore their spirit, renew their passion for life, and rediscover the joy of living in alignment with their deepest truths.”

Available in May 2024!


The Empowered Transitions Uplevel Retreat

Please Email if you would like to be added to the Wait List for our October Retreat!

The Next Empowered Transitions Retreat is scheduled for Late Spring, 2025 at the Imiloa Institute in Costa Rica

For more info and to Retreat with us:

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