Learn effective techniques and tips for calming your mind to find inner peace and reduce stress. Discover the power of deep breathing, meditation, exercise, mindfulness, and journaling.

Self-love is not a one-day decision, but a lifelong journey. It’s not only important when Valentine’s Day is all about love, but every single day when we look in the mirror. Self-love means treating yourself with respect and acceptance, understanding and appreciating your own values, strengths and weaknesses.

Creating inner harmony is nothing but the practical implementation of self-love in all areas of our lives. It means being in harmony with our own feelings, thoughts and actions, which allows us to live in peace with ourselves and our environment.

While February may be the month of love, it reminds us that the journey of self-love and inner harmony is not tied to just one month. It’s a constant process of supporting our own growth and development, every day.

So now let’s start together on the path of self-love and inner harmony, let’s discover how we can integrate these principles into our everyday lives, so that we can live a fuller and happier life, regardless of what month it is on the calendar.

Table of Contents

The basics of self-love

Have you ever thought why it is sometimes so difficult to give ourselves the love that we give others so easily from the heart? However, self-love is not a luxury that only a few can afford. This is a “basic package” available to everyone, which helps to create inner peace and harmony in our lives.

Self-acceptance: The (not so) secret ingredient

Let’s start with the basics: self-acceptance. It means accepting yourself as you are – with all your imperfections. How many times have you heard… Right? Well, it’s not about giving up on development, it’s about understanding: you’re already enough. When you look in the mirror, see the many wonders that are inside of you, not just that one gray hair that was definitely not there yesterday.

Self-esteem: The engine of self-love

Self-assessment is the next step. This is not only about accepting yourself, but also about recognizing and appreciating your inherent value. Everyone has some unique gift or ability that sets them apart from others. Find and celebrate yours! This gives you the inner strength and motivation to bring out the best in yourself every day.

Self-confidence: The wings of self-love

Last but not least is confidence. Self-confidence is not about always being sure of yourself in all circumstances (although that doesn’t hurt either), but about having confidence in your own abilities and knowing that you are capable of dealing with the challenges that life throws at you. This is the power that allows you to step out of your comfort zone and try new things.

Everyday self-love: The field of practice

But how do we put this into practice? You can start by saying a positive affirmation to yourself in the mirror every morning. Or write down three things you love about yourself and read them whenever you need a little reminder. Find the activities that really bring you joy and make time for them. Whether it’s dancing in your living room, reading a good book, or taking a hot bath after a hard day.

And of course, don’t forget to be inspired by other people’s stories. Read how others found the path to self-love and how it changed their lives. These stories remind you that you are not alone on this journey and that everyone can find their inner harmony.

Self-love is not a one-time act, but a lifelong journey. Raise your sails and set sail on the sea of self-love, where every wave is another opportunity to grow and find inner harmony. Remember: the journey is the goal and every small step counts.

The path of inner harmony

As we move forward on the path of self-love and inner harmony, we come to a deeper, yet beautifully challenging stage: finding our own voice. Imagine that you are walking in a crowded market, where everyone is shouting, trying to sell their wares. This is similar to the noise of everyday life: everyone says something, everyone expects something. But where is your voice in this noise?

Individual path: Finding your own voice

The first step is to listen to yourself. It’s like using an internal compass to help filter out the noise of the outside world and focus on what really matters. It doesn’t have to be a unique discovery; you can start on this path with small steps. Moreover, if you read our previous blog article on keeping New Year’s resolutions, you will find great practical tips for this as well. You can start by setting aside some time for yourself every day, in silence, to listen to what your heart is whispering inside.

Achieving inner harmony is not the same as perfection. Not much. But that’s not the goal. It’s not about waking up in perfect peace every day, it’s about embracing change, the waves of life, and learning how to ride them while staying true to yourself.

Mandalas: Maps of the Inner Journey

As you are used to, you can turn to the mandalas for help this time as well. These magical patterns can be your guide on your inner journey. Creating or viewing a mandala is a meditative activity that can help you find and strengthen your own voice. When you work with a mandala, you have the opportunity to relax, become quiet, and develop a deeper connection with yourself.

The power of the inner voice

Finding your own voice isn’t just about saying “no” to others; but also about saying “yes” to yourself, to your own truth, desires and needs. This process helps strengthen your inner peace because when you are in control of your life, there are fewer external distractions.

Practical steps

Daily silence: Set aside time every day for silence, even just 5 minutes, to listen to your own inner voice.

Mandala Meditation: Use a mandala for meditation or introspection. Let the language of shapes and colors guide you.

Journaling: Write down your thoughts and feelings. Journaling helps you clarify your inner voice and strengthen your self-love.

In order to achieve inner harmony, you must first hear your own voice in the noise of the world. This is not always an easy task, but remember: if the key to your inner peace is in the hands of others, you will never be truly free. Be brave and step into the path of self-knowledge and self-love, where mandalas can guide and support you on this exciting journey.

Practical tips and techniques for self-love and inner harmony

Each section of this section could fill a separate blog post, which I might write one day, but for now I will try to summarize the techniques I found while researching the topic. If you still have some of the tea and nasi, now is the best time to take it with you :). So, here we are: You already know that self-love and inner harmony are not some “spiritual wisdom” in foggy mornings, but real tools in your hands to lead a happier, more balanced life. But as with any great adventure, you need a little guidance, a map to help you navigate your way. That is why I have brought you some practical tips and techniques with which you can not only search for, but also find in yourself the love and harmony you need.

Remember, every great journey begins with small steps. You don’t have to jump into the deep water right away; it’s enough if you just dip your feet in it and let the waves of self-love surround you, caress you a little. This section is about how you can take these small steps in harmony with your everyday life to get a little closer to finding the love you feel for yourself and your inner peace every day.

So make that hot cup of tea, curl up in your favorite spot, and stick with me as I walk you through some simple yet highly effective ways to help you love yourself a little more each day and be in harmony with the world.

Are you ready? Then let the adventure begin!

Self-reflection and self-knowledge

The art of facing ourselves

Self-reflection and self-awareness are key to developing self-love. Scientific research supports that increasing self-awareness promotes prosocial behavior in individuals, which positively affects life satisfaction and self-love. A study conducted by Jerome Anthony Lewis and colleagues indicated that self-reflection helps us better understand our own feelings, reactions, and decisions, which helps develop our emotional intelligence.

Self-reflection exercises, such as journaling, help us uncover inner thoughts and feelings that we may not even fully recognize ourselves. The journal is a personal space where you can face yourself honestly, observe your patterns, and clarify your goals. In addition, research in the field of positive psychology supports that written self-expression, especially writing about gratitude, can improve mental well-being and life satisfaction ( Emmons & McCullough, 2003 ).

How do you get started?

Start by setting aside time for self-reflection every day. It can be as little as 10 minutes when you sit quietly and reflect on your day.

Keep a diary! Write down your thoughts, feelings, challenges you’ve faced, and successes you’ve achieved.

Be curious about yourself! Ask yourself, “Why did I feel this way in this situation?” This helps you better understand your own inner world.

Self-reflection and self-knowledge is not a one-time task, but a continuous journey. Allow yourself to be curious and don’t be afraid to face what you find. Remember, every discovery brings you one step closer to truly knowing and loving yourself.

Mindful presence and meditation

Many of us seek refuge in the rush of everyday life, an island where we can rest, recharge and reconnect with ourselves. Mindfulness and meditation offer just that: a toolkit to help us slow down, experience the moments more deeply, and improve our mental and physical well-being. But how can this practice be integrated into our busy days? And what role can mandalas play in this?

The basics: what is mindfulness and meditation?

To move on, let’s quickly clear up the basics. Because the two do not mean the same thing. Mindfulness and meditation are practices that help us experience the present moment without judging it. These are not only spiritual tools, but also scientifically supported techniques that can help reduce stress, improve emotional balance and increase the overall quality of life.

What is conscious presence?

The essence of the practice of conscious presence is to focus our full attention on the current moment, to notice the details of the world around us, our feelings, thoughts and bodily sensations without judging them. This helps reduce the number of activities we do in “pilot mode”, where we act automatically without consciously participating in the process. However, it is important that this does not require meditation.

And what is meditation?

Meditation is an older practice that also focuses on living in the present moment, but often involves specific techniques such as breathing, repeating mantras, or sensing certain points on the body. The goal of meditation is to quiet the mind, which allows us to gain deeper self-knowledge and inner peace.

The importance of exercises

In this day and age, when we are easily distracted by the flood of information and constant tasks, mindfulness and meditation practices can be critical to maintaining our mental health. Even if we don’t realize it. These methods not only help you deal with stress, but also improve concentration, memory and overall life satisfaction.

Practicing mindfulness and meditation does not require special tools or complicated techniques. Simple, everyday activities – such as eating, walking or even washing dishes – can also be a kind of meditation practice.

Practical tips for tu datos presence and meditation

Now that we have roughly clarified the basics, let’s get down to practice. Incorporating the practice of conscious presence and meditation into everyday life does not require extra time or special circumstances. Here are some simple but effective ways to help you live more consciously and enjoy the benefits of meditation:

1. Breath monitoring

Breathing is a basic meditation practice that helps quiet the mind and reduce stress. Mindful observation of the breath can help bring us back to the present moment when our mind wanders.

Even start your day with a few minutes of breath monitoring. Sit in a quiet place, close your eyes and just watch your breathing. This is how you feel the stress decrease and you start the day clean.

How do you do it?

Find a quiet place, sit or stand comfortably.
Set a time period for meditation in advance. 5-10 minutes is recommended for beginners, but the length of the meditation can be increased over time.
Close your eyes and start paying attention to your breathing.
Notice how your chest rises and falls with your breath.
If your mind wanders, gently return to watching your breath.

Closing the exercise

Returning to the present: When you feel you have finished meditating, don’t suddenly return to your daily routine. Let your body and mind slowly “wake up”.
Stretching: With your eyes open, slowly start moving your body. Stretch a bit to reactivate your muscles.
Gratitude Practice: Before returning to your daily routine, take a moment to give thanks for the practice and the time you spent with yourself.

Useful tips and tricks

Counting your breaths: Counting your breaths can help keep your mind in the present. For example, count from one to four and then start over.

Breathing depth: Try to deepen your breathing over time. Breathe into your belly and feel your belly rise and fall, not just your chest.

Ambient sounds: If you find a quiet place that is not completely silent, let the ambient sounds (chirping birds, rustling of the wind) further deepen your relaxation, without disturbing you.

Meditation apps: You can use meditation apps or guided meditations if you have difficulty maintaining concentration or if you are new to meditation.

Daily practice: Regularity is key. Try to meditate at the same time every day so that it becomes part of your daily routine.

Comfortable clothes: Wear comfortable clothes so that nothing distracts you from your meditation.

Pro tip: You can also do the exercise before your mandala, thus increasing efficiency.

Breathing meditation is a simple but powerful tool for managing stress and developing awareness. With time and practice, you can achieve deeper calmness and focus.

2. Walking meditation

Walking meditation allows you to meditate while moving, which helps you to connect better with your environment and live everyday more consciously.

Walk consciously; be present every step of the way. Feel the ground under your feet, observe your surroundings, and let all the sensations flow through you. It’s an excellent way to spend your breaks, even while you’re at work, or something that’s practical and useful at the same time: you can do it on your way to work or home.

How do you do it?

Choose a quiet place for your walk, preferably in nature. If you don’t have the time or the means to do this, it can be perfect on the way to work or on the way home.
Walk more slowly and concentrate fully on the movement of your legs and the way your soles contact the ground. When you are more experienced, you can choose a more comfortable pace. It is important not to be distracted by the rush.
Notice your surroundings, smells, sounds, but keep the focus on the feeling of presence. Notice how it feels to walk on different surfaces. Step out from behind a tree, bush or building and feel how the wind changes. Notice the air movement when someone or something passes you by. Notice other inhabitants of the area (insects, birds, possibly cats, etc.)

Closing the exercise

Slow down and stop. When you feel like you have finished your walking meditation or are about to reach your goal, slow down gradually and then stop. Allow your body and mind to return to normal.
Take deep breaths. Take a few deep, conscious breaths while standing, feel the fresh air fill your lungs, and release the remaining tension with the exhalation.
Make yourself aware of the environment. Before you move on, notice and appreciate your surroundings – the sights, sounds, smells that accompanied your walk.
Don’t forget to give thanks. It’s okay if you’re not religious, because it’s not necessarily about that. Just end the practice with a short gratitude in which you thank yourself for taking the time to practice awareness and presence. Trust me, it will work!

Useful tips and tricks

Rhythm: Find the natural rhythm of walking, which allows you to fully concentrate on the movement. It can be slow or fast, whatever is convenient for you.

Conscious steps: Imagine that with each step you are rooted deeper and deeper into the earth, this can help to increase your connection with the earth and the present moment.

Walk without a goal: This is already a pro tip, but try walking without a specific goal or place to go. This helps prevent your mind from focusing on the goal instead of the present.

Involve your senses: Pay attention to even the smallest details you perceive during your journey – the temperature of the air, the color of the plants, the texture of the soil. This helps you immerse yourself more in the present moment.

Steal time: Use walking meditation even when you only have a few minutes to spare – a short walk at work or at home in the garden.

Daily regularity: As with any meditation practice, it is important to do it regularly. Try to dedicate time to it every day, even just for a few minutes.

Walking meditation is an excellent way to connect with nature and live your everyday life more consciously. This exercise is a great workout not only for the body, but also for the mind, helping to reduce stress and find inner peace. Last but not least, you can also rejuvenate your mind with it, which, let’s face it, is not a bad side effect.

3. One-minute meditation

The one-minute meditation is the perfect solution for those who want to make time to practice mindfulness even with a tight schedule. If time is short, even a minute can help a lot! Just stop, breathe deeply, and observe the present moment. This can be done anywhere and anytime.

How do you do it?

Position: No matter where you are, stop for a moment, or if you are sitting, sit up straight but comfortably. If you are standing, your feet should be hip-width apart, your arms loosely at your sides.
Intention: Resolve within yourself that for the next one minute you will devote yourself entirely to the present and put aside all other thoughts.
Deep breathing: Start breathing deeply and consciously. Breathe in through your nose, feel the air fill the lower part of your lungs, then breathe out through your mouth or nose. Notice how the air moves through your airways.
Breath-focused attention: As you focus on your breathing, try to notice and let go of the thoughts swirling in your head. If your attention wanders, gently, without judgment, bring it back to your breathing.
Body Sensation: Feel how your body responds with each breath. You may notice your chest rising and falling, or the coolness of the air touching your nose.
Presence: Use this short time to stay fully present. If any feeling, physical sensation, or emotion arises, just notice it, but don’t get caught up in it. Let it flow over you.

Closing the exercise

Open your eyes slowly: When that one minute is up, don’t open your eyes suddenly. Allow your body and mind to gradually return to the present moment. Just like in the previous exercises.
Stretching: Stretch easily, move your shoulders and neck to reactivate the body.
Brief reflection: Think quickly about what you felt during the meditation. Recognize and accept these feelings without judging them.
Give thanks: End the practice with a grateful thought for giving yourself a moment to be still and focused.

Useful tips and tricks

Timer: You can use a timer to keep the 1 minute exactly. This allows you to fully focus on your meditation without worrying about time.

Breathing: Focus on your breathing; watch the air flow in and out of your lungs. This can help you distract yourself from disturbing thoughts.

Environment: You can practice the one-minute meditation anywhere, but try to find a place with minimal outside distractions, even if only for a minute.

Frequency: You can do the one-minute meditation several times throughout the day, whenever you feel the need for a little calm or focus.

Emotional states: Use the one-minute meditation to recognize and release your current emotions, whether it’s stress, anxiety, or even joy.

Bodily perception: During the one-minute break, pay attention to your bodily sensations as well. Feel the soles of your feet touching the ground or your clothes touching your skin.

A one-minute meditation is a great way to consciously return to the present moment several times throughout the day, breaking the constant flow of thoughts caused by stress and rushing. Even this short time can do wonders for improving your mental state and helping you maintain inner peace throughout the day.

4. Conscious eating

Conscious eating helps you live and enjoy each bite, improves digestion and reduces overeating. When you eat, try to focus only on that. Savor every bite and feel the food nourish you. Believe me, not only your mind, but also your stomach will thank you.

How do you do it?

Preparations: Choose a quiet, calm place to eat where you can minimize distractions. If possible, prepare all the necessary tools and plates so that you don’t have to get up during the meal.
Eliminate distractions: Turn off the TV, put away your phone and other electronic devices. I know it’s tempting, but do it for yourself! If possible, ask others to join you and practice mindful eating together. Of course, it’s not easy either, but it’s worth a try.
Viewing food: I know it sounds funny, but wait. You eat not only with your mouth, but also with your eyes, you know? Before you start eating, look at the food. Notice the colors, shapes and maybe even the smell of the food. Just have a little fun! (This will also inspire you to prepare your food beautifully. You can notice the different ingredients used during preparation, and the small system made up of them, which will help you overcome daily obstacles. Isn’t it different to think about your food in this way? 🙂
Perception: Immerse yourself in the perception of the first bite. Notice the flavors, textures and temperatures. Let your taste buds guide you and try to perceive each flavor separately. This is a fantastic journey in the world of flavors.
Eating slowly: Try to eat slowly and consciously. This helps you notice the taste of food better and aids digestion. Try to chew each bite at least 20-30 times. This allows you to fully enjoy the taste of the food and also promotes digestion.
Breathing: Try to breathe consciously while eating. This will help you reduce stress and focus more on eating.
Observing bodily sensations: Pay attention to bodily signs that indicate fullness. Try to stop eating before you are completely full. You may find that you are satisfied with much less food if you focus entirely on eating. You can easily support your diet with this method, if you decide to do it.

Closing the exercise

Last Bite: When you finish your meal, put down your cutlery and notice how full you feel. Allow yourself time to feel the nourishing effect of the food on your body.
Gratitude: Yes, the indispensable gratitude. At the end of your meal, take a moment to be grateful for the food and everything that allowed it to reach your table. Just thank … yourself, the Lord, the cook. It doesn’t really matter. The point is gratitude.
Reflection: Take a moment to reflect on your dining experience, the multitude of tastes, textures and sensations you experienced.

Useful tips and tricks

Preparations: Prepare the dining area so that it is calm and pleasant. Use real plates, cutlery, and if possible, decorate the table with a simple flower or candle. It’s worth the effort.

First bite: Before you start eating, notice the smell, color and shape of the food. This will help prepare your mind and body for mindful eating.

Monitoring Emotions: Be aware of the emotions that arise while eating. This can help you recognize patterns of emotional eating and reduce overeating.

Variety: Try experimenting with different flavors, textures and temperatures in your food to enhance the dining experience.

5. Viewing mandalas

Looking at mandalas can be a meditative process that helps calm the mind and focus on the present. It can be a relaxing activity at the end of the day.

How do you do it?

Creating an environment: If possible, find a calm and quiet place for this exercise as well, where you can concentrate on looking at the mandala undisturbed. There should be enough natural light in the room so that you can clearly see the details of the mandala.
Choosing a Mandala: Choose a mandala that grabs you visually and appeals to you emotionally. This can be a pre-printed mandala, from a book, or even a digital image. Of course, it is best if you use your own mandala for this purpose. If you don’t have it yet, we can even make it for you.
Position and breathing: Sit comfortably, preferably facing the mandala. Begin your meditation with a few deep, conscious breaths to help quiet your mind and focus on the present moment.
Beginning of contemplation: Allow your gaze to wander freely through the different parts of the mandala. Take your time, let your eyes naturally gravitate to different colors, shapes and patterns.
Deeper Observation: As you continue to examine the mandala, try to pay attention to details such as the shades of color, the fineness of the lines, and the repetition of patterns. You may notice that certain parts especially grab your attention.
Feelings and Thoughts: Pay attention to the feelings and thoughts that arise as you contemplate the mandala. Don’t judge or analyze, just notice them and let them flow.

Closing the exercise

Release: When you feel ready, close the contemplation with a deep breath and release the image of the mandala.
Reflection: Spend a few minutes reflecting on your experience. If you want, write down what thoughts and feelings came to you during the contemplation.
With a Grateful Heart: End the practice with a thought or prayer of gratitude for the opportunity to experience this peaceful and meditative moment.

Useful tips and tricks

Regular practice: Try to regularly spend time looking at mandalas to deepen your meditation practice and increase your inner peace.

Variety: Experiment with different mandalas to discover which style and pattern resonates with you the most. Or, to achieve your various goals, use the separate mandala for the goals you want to achieve. We can even make these for you if you want 🙂

Group Contemplation: You can share this activity with friends or a meditation group to share and discuss your experiences.

Creative Expression: If you feel inspired, try drawing or coloring your own mandala after viewing it to express the feelings and thoughts it evokes.

Contemplating mandalas is a beautiful and simple way to practice meditation that helps you focus, calm your mind, and find inner peace.

6. Apply the “STOP” technique

When you feel that too much is happening around you, use the “STOP” method: S – (Stop) stop, T – (Take a breath) breathe, O – (Observe) observe what is happening inside and around you, P – (Proceed) proceed consciously. This technique helps to break the automatism generated by the daily routine and gives you the opportunity to consciously experience the present moment again. Many people do this unconsciously. Think about when someone’s nerves are on edge. Then comes the usual deep breath and counting to ten. This is not a bad method, but they are not taking the technique further because they do not know how to do it. But you will already know.

How do you do it?

S – Stop: As soon as you notice that you are stressed or overwhelmed, stop all your activities for a short time. This is the first step that allows you to intentionally interrupt your current automatic reactions.
T – Take a breath: Take a few deep, conscious breaths. Focus on inhaling and exhaling. This will help reduce your stress levels and bring your attention to the present moment.
O – Observe: Observe your current feelings, thoughts, physical sensations and surroundings. Don’t judge or evaluate, just notice what’s happening inside you and around you, and then let it flow.
P – Proceed (Proceed): After reliving and becoming aware of your feelings, thoughts and environment, continue your activity more consciously. Decide what the best next step is. It will be easier that way.

Closing the Practice

Evaluation: After returning to your previous activities, spend a short time evaluating. Take a moment to notice how your stress level or attitude changed after doing the exercise.
With a grateful heart: Be grateful to yourself for taking the time to practice the “STOP” technique and for making a conscious decision in the present moment. In fact, you may have just saved someone’s life… or yours, or someone else’s :D. All joking aside, the usual gratitude will fill you with a good feeling, which replaces the stress you experienced earlier.

Tips / tricks

Practice: Practice the “STOP” technique regularly, not just in stressful situations. This helps you learn it better and automatically apply it when you need it.

Labeling: When you are at the “O” step, try giving labels to your feelings and thoughts. This can help you keep your distance from them and treat them more objectively.

Environmental change: If possible, change your environment when you practice the “STOP” technique. For example, if you work in an office, get up and walk around a bit. It will be better to break away from the triggering environment.

Breathing exercises: Integrate breathing exercises into the “T” step, such as diaphragmatic breathing, which can help reduce stress even more.

The “STOP” technique is a powerful tool for practicing mindfulness and managing stress in everyday life.

7. Logging

Good old journaling. We have already mentioned so much. Well, the fact is that it is not accidental, as it is an extremely versatile exercise that can help you in a surprising number of ways. Moreover, it is not difficult to do. It can all consist of writing down your thoughts and feelings at the end of the day. This helps you process the events of the day and live more consciously.

How do you do it?

Set aside a specific time each day for journaling, preferably at the end of the day. This helps you reflect on the day’s events and prepare for the next day.
Start by briefly describing the most important events that happened during the day. Then focus on your feelings and thoughts that these events triggered in you.
Write down your feelings in detail and try to identify what triggered them. This can help you understand your emotional reactions and their impact on your well-being.
Write down everything you are grateful for. These can be big things like supporting a family member or friend, or small things like a nice cup of coffee in the morning.
Use journaling time to plan your next day as well. Designate goals or activities that promote awareness and well-being.
Close your journaling with a few calming breaths and take a moment to reflect. Think about what you learned about yourself and your life during the journaling process.

Tips / tricks

Personalized journal: Choose a journal that inspires you. It can be a simple notebook or a fancy diary, or maybe a bujo. It is important that you enjoy using it.

Creative Approach: Don’t limit yourself to just text posts. You can make drawings, diagrams or paste photos to illustrate your experiences.

No pressure: Don’t feel like you have to write every day. The goal is for journaling to help with relaxation and awareness, not to be a source of stress.

Confidential space: Keep your diary in a private place where you know that your thoughts and secrets are safe. This helps you express yourself honestly and openly.

Journaling is a powerful tool for practicing mindfulness, which helps you process feelings, clarify thoughts, and promotes conscious presence in everyday life, and you can also become much more organized and purposeful.

At this point, however, the question arises in your mind: what if….

When your diary is full

When your diary fills up, it can be a milestone in your personal journey, and you can handle this event in a number of different ways to get the most out of it. Here are some suggestions for what to do when your diary is full:

Review and reflection

Evaluation: Before moving on to the new journal, take the time to review your old journal. Look for recurring themes, important lessons or changes in your life and yourself.

Reflection: Make note of particularly important posts that reflect important changes, results or insights. This can help you see how much you’ve improved, grown or changed over time.

Preservation or archiving

Safe storage: Keep your completed journal in a safe and private place. This can be a drawer, a box or a shelf that you can access later.

Digital archiving: If you want to preserve your entries digitally, you can digitize them by scanning or photographing them. This can be especially useful if you are concerned about the security of your physical copy.

Burning: That’s right. It seems drastic, but if you no longer need your old diary, this is an excellent way to pass on the important things in it in a dignified way. In addition, you don’t have to keep it like this for the safety of the things inside.

New beginning

Choose a new journal: Choose a new journal that inspires you. This can be a great time to change the style, size or type, depending on what has served you well in the past or what you want to try this time.

Setting Goals and Intentions: Before starting a new journal, set goals or intentions for journaling. Think about what you want to achieve or in which areas you want to improve.

Celebrate your accomplishments

Celebration: Loading the old diary is a kind of achievement. Allow yourself to be proud of it and celebrate this milestone in some way. It’s good to celebrate anyway 😉

Share: If there’s someone in your life you’d like to share your journaling experience with, consider sharing some important posts or lessons learned with them.

Application of lessons learned

Apply Lessons Learned: Use your new journal to build on the lessons learned from your previous journaling. Let this be an opportunity to live more consciously and be even more in tune with yourself and your goals.

Filling in the diary is not only an end point, but also a new beginning. This is an opportunity for you to evaluate, learn and further develop your personal growth path.

The inner journey: a practical guide to self-knowledge and self-love

Can you still believe it? Because the best is yet to come, as we continue the journey we have started. In the previous parts, we already got acquainted with the wonderful world of conscious presence and meditation, but this was just the warm-up. Now we dig even deeper. It’s time to face our inner selves staring in the mirror and venture even further on the exciting journey of self-discovery.

Self-awareness and self-love are pretty buzzwords these days, but they’re worthless without real, practical steps. Without ones that bring us closer to understanding: what makes us happy, why we act the way we do, and how to treat ourselves with love and respect every single day.

With this part, I want to help you discover and love the wonderful person who looks back at you in the mirror every day. I don’t promise it will be easy, but I guarantee that every step you take will be valuable and decisive on the path to becoming your own best friend.

Are you ready? Then let’s see what practical tools you can use to make this trip even richer!

Practical steps to love yourself

How easy the path of self-love is for each individual varies, but it is quite certain that every step you take on this path will bring you closer to a state of inner peace and harmony. Here are some practical steps that can help strengthen self-love and positive self-esteem:

1. Self-esteem day

No, it’s not like Independence Day. This day is not about war or aliens, it’s about you. Self-esteem day is an occasion when you devote time entirely to yourself and only yourself. This day is about breaking away from the everyday rush and focusing entirely on your own well-being. Make it a day where the focus is on enjoying your favorite activities and relaxing, away from obligations and stress. Feel free to be selfish on this day if you like.

For example, I usually have a “pajama day”, when I don’t take off my pajamas all day, drink coffee in bed and don’t move. But you can hold a wellness day, a discovery day, a “storage” day, a hiding day, create a me time zone… Don’t hold yourself back! This day is yours.

How do you do it?

Plan! Choose one day of the week that you dedicate entirely to yourself. Mark it on your calendar and keep this day holy – no other activities or programs can fit into it. On this day YOU are important. You can even give the day your own name to make it easier to include, remember and refer to.
Think about what really fills you up and brings you joy. This can be a long walk in nature, practicing a favorite hobby, a wellness day in your own bathroom, or even a whole day of reading books, peeking or gambling. The point is to do something that turns you off and fills you with new energy.
Have a digital detox! On this day, try to pause all digital devices so that you can fully focus on the present moment. This helps reduce stress and increases the quality of rest. If this step is omitted, someone will write or call you with a super important, terribly urgent problem that you can certainly solve only and exclusively in the world, no one else. Okay, you’re smiling at that, but you get it, right? 😀

Closing the exercise

At the end of your self-esteem day, take a few minutes to reflect on the day. What feelings did you experience? How was this day different from the others?
Be grateful to yourself for this day. Recognize that you deserve rest and time for yourself. Because you REALLY deserved it. Even if you don’t believe it yet.

Tips / tricks

Don’t feel guilty! Many people tend to feel guilty when they “only” take care of themselves. Remember, self-care is not selfish, but an essential part of a healthy lifestyle. This is for you.

If it’s hard to switch off completely, start with smaller steps. For example, take an afternoon and gradually increase the duration.

You can try to add something new to your self-esteem day each time to keep the experience exciting and fresh. But it is also a good direction if you are reassured by the permanence, which you don’t have to think about, it just comes automatically.

Self-esteem day is a really good opportunity to strengthen your relationship with yourself, fill up your energy stores and find your inner peace again. Start today and make this day one of the highlights of the week!

2. Building a positive body image

A common theme for many, I know. Building a positive body image is a daily practice that aims to improve your own body image and increase your self-love. This process helps you look at your reflection with love and acceptance, recognizing and appreciating your own uniqueness and beauty.

How do you do it?

To begin with, stand in front of the mirror in the morning after getting up. Make this your first activity before you start anything else.
Talk to yourself positively. Face your reflection and say out loud the positive affirmations you want to apply to yourself. For example: “I love and appreciate myself, just the way I am”, “I am proud of myself and my body”, “I am beautiful every day”.
If you have a body part (and why not) that you particularly like or are proud of, don’t hesitate to highlight it. For example, “I love my strong arms” or “I love my smile.”

Closing the exercise

End each morning exercise by thanking your body for everything it allows you to do. It can be a simple “Thank you, body, for taking care of me.”
Start your day with this boosted, positive energy, reminding yourself that you are valuable and deserving of love.

Tips / tricks

Don’t be afraid to vary the positive affirmations to keep the practice fresh and constantly see yourself from new perspectives.

Feel free to place inspirational quotes or positive affirmation stickers on the mirror to remind you of your own values every day.

You can also use logging here. You can also keep a positive body image diary, where you write down what positive thoughts you have about yourself during the exercise. This will help you track your progress and strengthen your self-love even more.

Remember, building self-love and a positive body image takes time. Be patient with yourself and recognize that every small step counts and moves you forward.

The practice of building positive body image is a wonderful tool for increasing self-love and improving your body image.

3. Practicing self-empathy

Practicing self-empathy means showing understanding and forgiveness to yourself, especially for your mistakes and failures. This exercise helps you not to be too strict with yourself and to see opportunities for improvement even in the midst of difficulties.

How do you do it?

When something doesn’t go the way you want it to, stop for a moment and try to reassess the situation. Ask yourself, “What can I learn from this? How can I grow from it?”
Watch how you talk to yourself in these situations. Use words of encouragement and understanding, such as, “It’s okay to make mistakes. Everyone makes mistakes, and this helps me learn and grow.”
Be your own friend! Imagine you have a good friend in your situation. What would you say to him? You would probably encourage and understand. Apply this to yourself.

Closing the exercise

Take a few deep breaths and exhale with the intention of letting go of guilt and self-criticism.

Tips / tricks

You can also use logging here. Write down the challenges and mistakes you face and what you learned from them. This helps to see the development curve more concretely.

You can also celebrate failure. I know it sounds weird at first, but feel free to throw yourself a “failure party” where you celebrate your mistakes and failures as steps towards growth. This helps you approach them from a more positive perspective. You know, Thomas Edison had over a thousand failed experiments before inventing the light bulb. The exact number is difficult to determine, but estimates range from 1,000 to 2,000. He, on the other hand, did not call these failures. He said he found over a thousand ways his invention didn’t work. What a different approach, right?

Practice empathy towards others as well. This will also help you better understand and practice self-empathy.

Start small. Self-empathy doesn’t happen overnight. Celebrate the small victories along the way.

Practicing self-empathy is a fundamental part of self-love. By learning to be kind to yourself and to accept challenges positively, you will become stronger and more resilient in the storms of life.

4. Self-love mantras

Self-love mantras are short, powerful affirmations or phrases that you repeat on purpose to boost your confidence, strengthen your self-love, and shift your thinking in a positive direction. These mantras will help you rewire your brain to focus on the positive and remind you of how valuable and capable you are. Many people talk about the importance of these mantras, but rarely mention concrete practical solutions, so let’s look at a few.

How do you do it?

Think about what areas you want to improve or what you want to strengthen in yourself. Create positive affirmations related to this, such as “I am strong enough to face any challenge” or “I love and appreciate myself every day.”
Integrate the repetition of mantras into your daily routine. Say them to yourself every morning when you wake up or when you find yourself in a difficult situation. You can also use them as a focus point during meditation.
Make the mantras relevant to you. If something is particularly important to you, such as self-confidence or inner peace, feel free to create your own mantra for it.

Tips / tricks

You can also write down your mantras on colored papers and place them where you see them often, such as the mirror, on the fridge or on your desk.

You can also use mantras to celebrate not only in difficult moments. It’s good to remind yourself of your own worth and successes.

You can set aside a short time every day for mantra meditation. Sit quietly, close your eyes and repeat your mantra while breathing deeply.

You can also share your mantras with friends or family members who also want to make positive changes in their lives. You can also inspire each other.

Using self-love mantras is a simple yet powerful tool that can help you feel better about yourself and remind you of how important you are.

5. Self-love exercises

Self-love practices are activities that are designed to directly increase your self-love. These exercises will help you connect more with yourself, strengthen your positive self-esteem, and find support on the path of self-love. Whether it’s specially designed meditations, workshops, or even inspiring online communities, these practices help you to understand and love yourself more deeply.

How do you do it?

Find out what self-love activities are available in your area or online. This could be a self-love workshop, a meditation course or even a positive thinking community or an online group of this kind.
Choose one or more activities that particularly appeal to you and decide to participate in them. Take the time and energy to really immerse yourself in it.
The development of self-love also requires continuous practice. Schedule regular times for self-love exercises so that they are part of your daily routine.

Tips / tricks

Don’t feel like you have to make big changes right away. Self-love is developed in small steps. Celebrate every little success you have.

Look for communities or groups where you can meet like-minded people. Support and inspiration can be a huge help on the path to self-love. In addition, they believe that you are the average of the 5 people around you. So surround yourself with people who practice self-love!

Apply the exercises at your own pace and according to your needs. Self-love is an individual journey that means something different to everyone.

Incorporating self-love practices into your life is an exciting and enriching process that contributes to your inner peace and confidence.

6. Discovering your own strengths

Discovering your own strengths is a conscious exercise aimed at recognizing and appreciating the positive qualities and abilities you possess. This process not only increases your self-esteem, but also the depth of your self-love. When you consciously celebrate your own strengths, it helps to strengthen your internal positive self-image and encourages further personal development.

How do you do it?

Logging can be extra useful here. Keep a journal where you write down every day the successes or positive qualities you recognize in yourself. It could be something as small as a successful conversation or a larger achievement like successfully completing a project.
Take time regularly to think and reflect on the successes you have recorded in your journal. Think about how these experiences of success contributed to your self-esteem and self-love.
Find ways to celebrate your successes and strengths. It can be a small reward for yourself or even a celebratory dinner with your loved ones.

Tips / tricks

When describing strengths, try to be as specific as possible. This will help you better understand and appreciate them.

Share your achievements and strengths with a trusted friend or family member. Sometimes others see our strengths more clearly.

Use your strengths to face new challenges. This not only increases your self-confidence, but you can also discover new strengths in yourself.

Ask friends, family or colleagues for feedback about your strengths. This can give you additional perspective and strengthen your self-love.

Discovering and celebrating your own strengths is a key step on the path to self-love

7. Gratitude diary

I know, I know, I’ve mentioned the power of gratitude journaling countless times in this post, and while this practice may seem familiar, it’s still important to mention here because of its effectiveness. Practicing gratitude can be truly transformative, helping us develop a more positive outlook, even during challenging times.

A gratitude journal is a tool in which you write down the things you are grateful for every day. It can be anything, the support of a good friend, a pleasant experience, or even the fact that you were able to get up today. The key word is gratitude. Gratitude journaling helps us see the small joys in life and appreciate what we have, which contributes to improved mental well-being and an overall more positive outlook on life.

How do you do it?

Set aside time every night to journal. This can be part of your evening routine, helping you to end the day calmly and positively.
Start small! You don’t have to write long posts. A few points that you were grateful for that day will suffice.
Make your diary personal. You can use colored pens, stickers or anything that makes you happy just looking at it.

Tips / tricks

The objects of gratitude can be very different. Don’t limit yourself to just the big things; small pleasures count too. For example, the lunch was delicious, or you reached the elevator just in time, or the tram came just in time, so you didn’t have to wait… whatever.

Re-read what you have written from time to time. This will help you remember the positive things that have happened to you and increase your feelings of gratitude.

If you have the opportunity, share your experiences of gratitude with others. This can help not only you, but also them to see the world in a more positive way.

The more concretely you can give thanks for something, the stronger the feeling will be. Try to articulate exactly why you are grateful for a particular thing.

Keeping a gratitude journal is a simple yet highly effective way to increase your mental well-being and find happiness in your everyday life.

8. Defining and communicating boundaries

Setting and communicating boundaries is an underrated, yet crucial part of practicing self-love. This means that you are aware of your own needs and feelings and are able to communicate them clearly to those around you. When you set boundaries and respect them, it not only helps you maintain your own mental and emotional well-being, but also communicates to others that you respect yourself and expect the same from them.

How do you do it?

Spend time getting to know your own needs, feelings and limitations. What energizes you and what drains you? What are the situations in which you feel uncomfortable?
Remember: you have the right to draw your boundaries and others must respect them.
Learn to clearly and firmly communicate your boundaries to others. This doesn’t mean you have to be aggressive; it is quite simple and calm to express what you accept and what you do not.
When communicating your boundaries, always talk about yourself, not the person who violated your boundaries. For example, don’t say “you were a jerk” or “you were tactless”; instead, say “I don’t think this fits anymore”, “I didn’t like it” or “I don’t want to talk about this topic”. This is important, because while you cannot know what the other party was thinking, you cannot claim what he did against you. On the other hand, only you can unquestionably be aware of your own thoughts and feelings, so if you assert something about them, it is beyond dispute. So when you plead that “it was bad for me”, no one can doubt that.
Be consistent in setting and communicating your boundaries. If they need to be changed, communicate this clearly and firmly. There’s nothing wrong with narrowing your boundaries from now on. It might be strange for others, since you put up with something yesterday, but if you stick to your decision, they will be forced to accept your new limits.

Tips / tricks

Start with small things to practice communicating your boundaries and gradually work your way up to more difficult situations.

Use positive affirmations to support yourself in communicating your boundaries, such as “I am valuable and I have the right to set my boundaries.”

Find supportive people who understand and respect your boundaries. This can help boost your confidence and self-love.

Learn how to say no without feeling guilty. The ability to say no is a fundamental part of defining and protecting your boundaries.

Defining and communicating boundaries is not only a cornerstone of self-love, but also an essential part of building healthy relationships.

9. Celebrating your achievements

This has already been mentioned, but I think it is important to highlight it here as well. Celebrating your own achievements is a practice that encourages you to notice and celebrate your own successes, big or small. This process helps you develop a more positive attitude towards yourself and your performance, thereby strengthening your self-esteem and self-love.

How do you do it?

Yes, the aforementioned diary again. 🙂 So keep a journal or list where you record your daily, weekly or monthly successes. Don’t miss anything, every success counts, even a small step.
Find a personalized way to celebrate. It can be a special dinner, an evening relaxing with your favorite movies, or even a small gift for yourself.
Share your results with your friends or family. Having others recognize your successes increases your joy and pride even more. It’s always good to give a reason for a gathering anyway, why not be the reason?

Tips / tricks

Remember, even small successes are very important. The fact that you got up today and completed your morning routine can also be worth celebrating.

Ask for feedback on your work or performance to give you even more reason to celebrate. Otherwise, things may come up that you didn’t even know you could be proud of, because it seemed so natural to you until now.

Create visual reminders of your successes, such as photos or awards, that you keep in a prominent place. These help you remember how far you’ve come.

Be grateful to yourself for persevering and making it this far. Gratitude enhances the joy of celebration.

Celebrating your own successes is extremely important on the path to personal growth and self-love. These celebrations not only boost your confidence, but also help you stay motivated and keep moving towards your dreams.

Summary

As I write these last lines and look back at the journey we have traveled together in our adventure towards self-love and inner harmony, I can’t help but smile. In this post, I have shared with you the diverse toolkit that can help you become a little happier, more balanced and at peace with yourself every day.

During our adventure, the colorful world of self-knowledge and self-love was revealed to us, where every single step, even repeating a small mantra or a hug on your own “me-day”, has enormous significance. We learned that self-love is not a distant, unattainable goal, but a daily practice that anyone can start at any time.

During the journey, we realized that inner harmony is not just a state, but a constantly developing and changing journey, where every small step counts. We learned about the wonders of self-reflection, conscious presence and meditation, which can help you get closer to yourself and find the peace you desire.

But most importantly, you have learned that the path of self-love is not a lonely one. The support of communities, friends and loved ones is essential on this journey. After all, self-love means not only peace with yourself, but also a harmonious relationship with the world around you.

So let’s end this post with a huge thank you: thank you for being with me on this journey. I hope that you have found new tools, inspiration and strength that will help you experience self-love and inner harmony even more deeply. Remember, the journey of self-love never ends, there is always room to grow, there is always something to discover within ourselves.

May your tomorrow be even more beautiful than today, and remember: you are the artist of your own life. Color your every day with self-love and inner harmony!