Hear Yourself

“When the noise of the world fades away, you can hear the melody of your inner peace.”

1. Silence the Noise to Find Inner Calm

Life can feel like a whirlwind, with technology, expectations, and constant distractions competing for our attention. All this noise drowns out our inner voice and peace. To connect with inner calm, we must learn to quiet these external and internal disturbances.

The author explains that our obsession with technology adds to the noise. We spend hours scrolling on our phones, seeking connection, yet we end up feeling more disconnected. It’s not about abandoning technology entirely, but being intentional about how we use it.

Additionally, our internal pressures – like the need for career success or societal approval – keep our minds restless. We chase achievements relentlessly and forget to appreciate the present moment. This pursuit only fuels anxiety and prevents us from discovering peace within.

Examples

• Spending hours refreshing social media leads to fatigue and lowers contentment.
• People often take vacations to escape stress, but the noise follows them because inner peace hasn’t been addressed.
• Focusing on relentless ambition makes us lose sight of small joys, like a peaceful walk or time with loved ones.

2. Let Go of the Unnecessary to Uncover Peace

Peace isn't something we actively create; it’s already within us. We only need to eliminate the distractions, anxieties, and unimportant things that obscure it. Letting go of what doesn’t truly matter allows what does to shine through.

By focusing on the positive and meaningful aspects of life, we can find clarity. Negative feelings, such as worry or resentment, add to the chaos. Instead of trying to “fix” negativity, we can strengthen the positive emotions like love, joy, and self-worth, which naturally push negativity out.

Rawat emphasizes choice. Every moment, we choose where to direct our energy. Aligning our choices with things that bring genuine value builds a strong foundation for peace. This isn’t passive acceptance but an active shift in perspective toward what uplifts us.

Examples

• Instead of fretting over a missed opportunity, focus on the lessons learned.
• Opting to nurture love in your relationships naturally diminishes hatred or judgment.
• Choosing to master a new skill brings fulfillment instead of obsessing over external critiques.

3. Live in the Present to Feel Complete

The past is gone, and the future hasn’t arrived – yet many of us dwell in one or the other. Living in the now, however, allows you to see that this moment offers everything you need to feel content.

Rawat recalls a profound childhood moment sitting beneath magnolia trees, simply existing without desires. This feeling of timelessness and completeness comes from truly being in the present. This “timeless today” reminds us that peace and joy come alive when we stop running toward what’s next.

To embrace the present moment, Rawat suggests reflecting on essential questions: "What’s the value of time if I don’t appreciate my breath here and now?” Anchoring yourself with these thoughts brings your attention back to the richness of life unfolding in front of you.

Examples

• Pausing to notice the sights, sounds, and smells of nature around you.
• Experiencing a conversation fully instead of thinking about your next task.
• Realizing you have everything you need for happiness right now – and not in some distant future.

4. Focus on Yourself, Not Others’ Opinions

Worrying about what others think of us can detract from our sense of peace. Rawat encourages us to stop seeking external validation and focus on self-approval, as true contentment begins from within.

He shares the story of a prisoner fearing the judgment he’d face once freed. It’s a common pattern: people constantly let others’ views shape their self-esteem. But doing so creates an exhausting and endless cycle. Instead, ask yourself what truly matters: Do you value yourself? Do you appreciate who you are?

Centering yourself doesn’t mean ignoring feedback. It means being your main source of self-worth. Building a relationship with yourself lets you stand strong amid society’s noise and critique.

Examples

• A prisoner finding peace by learning to value himself rather than worry about public opinion.
• Letting go of concern about colleagues’ judgments and focusing on your own professional growth.
• Asking yourself, “Do I approve of who I am?” when faced with self-doubt.

5. Release Unrealistic Expectations

Expectations shape how we perceive the world. But when they clash with reality, the disappointment drains our joy. Letting go of rigid or unrealistic expectations helps us accept life as it comes.

Rawat compares this to someone who is lost yet refuses to listen to a map. Instead of adapting, they stick to wrong expectations and blame external factors when things go awry. In life, flexibility – like swaying trees during a storm – helps us navigate changes without losing balance.

Acceptance doesn’t mean giving up on hopes but staying grounded in what’s real. By embracing the flow of life’s ups and downs, you unlock resilience and feel calm no matter the circumstances.

Examples

• Realizing that not having a perfect relationship doesn’t diminish love’s value.
• Adjusting to an unexpected career detour by focusing on new opportunities.
• Accepting that some dreams evolve instead of remaining static.

6. Appreciate Being Alive

At every moment, we rely on something remarkable – our breath. Gratitude for life itself opens the door to appreciation and peace. It’s about being fully aware of existence and marveling at its complexity.

Rawat uses the metaphor of trees’ heartbeat – their branches move to circulate water and sustain their lives. Similarly, our bodies work constantly to keep us alive, yet we rarely acknowledge or feel grateful for this gift of life.

Feel gratitude by focusing on what is rather than what isn’t. Your existence, no matter its challenges, is extraordinary. Be present in this realization and allow it to fill you with joy.

Examples

• Taking a moment to marvel at the functioning of your heart and lungs.
• Feeling thankful for a quiet sunrise instead of rushing to your next goal.
• Celebrating an ordinary day as a miraculous gift.

7. Inner Peace Unlocks Freedom

Even with external constraints, such as imprisonment, inner peace can create a sense of freedom. Rawat discovered this by working with inmates, some of whom found liberation within despite their bleak surroundings.

Prisoners who chose to focus on their inner selves embraced empowerment. They stopped blaming external circumstances and began reconnecting with the peace within them. Freedom isn’t always about physical escape; it’s about finding calm and strength inside.

This powerful transformation applies universally. Whether you're stuck in a difficult job or personal setback, reclaim your sense of freedom by connecting to the unshakable peace inside yourself.

Examples

• Inmates finding joy despite losing control over their external lives.
• Using mindfulness to feel centered during stressful situations.
• Turning inward for strength amid uncontrollable external turmoil.

8. Build Peaceful Communities, One Person at a Time

Society mirrors its individuals. If we each work to cultivate inner peace, these small, individual efforts ripple outward to create global change. A peaceful world begins with one person taking responsibility.

Rawat explains that we often grow up focusing on our differences, whether cultural, racial, or linguistic. Yet beneath those divides, we share universal human desires – like the need for peace and connection. By embracing this shared humanity, we build stronger, united communities.

Each of us is like a pixel in a vast picture. Improving ourselves helps improve the image, creating homes, communities, and nations filled with love and understanding.

Examples

• Practicing kindness toward neighbors to strengthen community bonds.
• Using empathy to bridge cultural divides in an argument.
• Inspiring peace in others by living it yourself.

9. Forgiveness Frees You from the Past

Forgiveness isn’t about letting others win; it’s about freeing yourself from the chains of negativity. By holding onto grudges, we stay tied to past events and feelings, limiting our ability to move forward.

Forgiveness breaks this link and allows true healing to begin. It brings freedom to both mind and body – liberating you to embrace joy in the present without resentment pulling you back.

Even when forgiveness feels impossible, viewing it through a different lens can help. Consider it not as a favor to someone else, but as a gift to yourself.

Examples

• Letting go of anger toward someone who wronged you, finding peace instead.
• Releasing yourself from guilt through self-forgiveness.
• Moving forward by forgiving a broken relationship rather than holding onto bitterness.

Takeaways

1. Practice staying in the moment by pausing to focus on your breath or environment several times a day.
2. Each night, list three small things you’re grateful for to reframe your perspective toward positivity.
3. Begin forgiving small grievances to practice letting go of bigger grudges over time.