Finding Peace in Small Quiet Moments: A Simple Path to Healing
Penelope Ward says “Life is made up of little moments that don't seem that important at the time, but in retrospect they're what get you to where you are.”
In a world that often moves too fast, it is so easy to lose sight of the small moments that bring joy and peace, both speaking safety to our nervous system. As a mental health clinician, I’ve seen how powerful it can be to slow down and find peace in these quiet moments. It’s not about ignoring challenges or pretending everything is fine. Instead, it’s about creating space to notice what’s good, even when life feels overwhelming.
There is Science Behind the Practice of Noticing Peace in Quiet Moments
Noticing moments of peace isn’t just a feel-good concept—it’s backed by research. Studies show that intentionally focusing on positive experiences can enhance well-being, reduce stress, and build resilience. When we pause to appreciate these moments of peace, we strengthen the neural pathways associated with joy and contentment. It’s a way of rewiring the brain to notice what’s nurturing rather than solely focusing on what’s difficult.
From a polyvagal perspective, finding peace can also create what Dr. Stephen Porges calls "glimmers" — subtle moments of connection and safety that regulate our nervous system. These glimmers signal cues of safety to the body, gently shifting us toward a more regulated state and inviting in peace.
The Challenge of Survival Mode
Survival mode is something many of us are all too familiar with, whether we’ve experienced trauma, prolonged stress, or simply the constant demands of daily life. When our nervous system is stuck in survival mode, we live in a heightened state of alertness, constantly scanning for threats, both real and perceived. This state of hypervigilance is driven by the body's stress response systems, including the sympathetic nervous system, which prepares us to fight, flee, or freeze in the face of danger.
When we're in survival mode, our focus narrows—our brains become hyper-focused on identifying and responding to threats. This means we’re constantly looking for what’s wrong, what’s unsafe, and what needs our attention. It’s a natural survival instinct, but when it’s prolonged or chronic, it becomes exhausting. It leaves little room to notice what’s going well or what feels peaceful. Our minds and bodies become so conditioned to reacting to stress that we forget what it feels like to relax, to be present, or to experience joy and peace.
Being stuck in survival mode also impacts how we interact with the world. We might struggle with sleep, experience anxiety, or feel disconnected from others because our nervous system is in a constant state of readiness. We may feel like we can’t turn off, and the weight of this constant alertness can create emotional and physical fatigue. The absence of peace in our body and mind makes it harder to find connection or contentment.
The good news is that we can break this cycle. By learning how to recognize and regulate our nervous system, we can begin to shift from survival mode to a state of safety and peace. It’s about giving our bodies permission to relax, finding moments of peace, and gradually teaching our nervous systems that we are no longer in danger. This process can take time, but it’s completely possible.
Recognizing these patterns, being mindful of how our body feels, and slowly building practices that help us reconnect to peace—whether it’s breathing exercises, mindfulness, or noticing small moments of calm—are all ways to begin this shift. This is not just about getting “better” in a traditional sense; it’s about creating a life where peace and safety become accessible once again.
A Personal Moment of Finding Peace
For a long time, I struggled with slowing down. I was always chasing after big, transformative experiences, believing that peace could only be found in grand moments. In doing so, I often missed the small, quiet moments of ease that were right in front of me. My nervous system had grown accustomed to a constant state of hypervigilance, making it difficult to access feelings of safety and calm.
As I worked to repattern my nervous system, I began practicing noticing these small moments. I remember a day when I was vacuuming the house, caught up in the usual rhythm of chores. As I moved from room to room, I suddenly noticed a sense of peace and calm in my body. It wasn’t dramatic, just a quiet stillness. Something about the steady hum of the vacuum and the warmth of the sun streaming through the window felt grounding and peaceful.
Instead of brushing past it, I chose to pause. I took an extra moment to breathe deeply, noticing that subtle sense of safety and peace. I allowed my body to fully experience the calm. That small act of recognizing a moment of peace shifted something within me. It was a reminder that even amidst the mundane, moments of ease are available if we allow ourselves to notice them.
The effort of finding peace in the small quiet moments has become a regular practice for me. I love plants—some might say I’m slightly obsessed—but caring for them has become one of my direct paths to this practice. Whether it’s gently watering my plants or simply admiring their growth, it brings me a sense of stillness and connection to the present. It’s one of my favorite things to do on a regular basis, a grounding ritual that helps me slow down and reconnect to peace in my daily life.
The Power and Peace That Can Come from Quiet Stillness
There is something profoundly healing about quiet stillness. In moments of stillness, our nervous system has the opportunity to shift from a state of hypervigilance to one of calm presence. This stillness doesn’t have to mean silence—it’s about the absence of internal noise, that moment when the body feels settled and the mind isn’t racing. Peace often emerges in these moments of stillness, grounding us and providing a sense of safety.
The power of quiet stillness comes from repetitive practice and experience with noticing and savoring small moments of peace. As we intentionally create space to notice these moments, our nervous system begins to learn that calm is possible, even in the midst of a busy or chaotic world. Over time, these small moments of peace start to accumulate, gradually building a foundation of stillness and serenity that we can tap into when we need it most.
By practicing the art of quiet stillness regularly, we retrain our nervous system to recognize peace as a familiar, accessible state. It’s a process of rewiring the brain, where peace is no longer something rare or out of reach, but something that we can cultivate in even the smallest moments.
How to Start Noticing Quiet Moments
You don’t need grand experiences to practice finding peace. It can be as simple as:
Noticing Nature: Pause for a moment to feel the warmth of the sun, listen to the birds, or admire the way the light filters through the trees. Let the peace of nature settle into your body. Once you notice this, see if you can connect it to a sensation you feel in your body. If you can, allow your body to stay with the sensation for an extra five seconds, just savoring it.
Enjoying a Meal: Instead of rushing through lunch, take a few extra moments to savor the flavors and textures of your food. Let yourself experience peace through mindful eating. Again, allow yourself to take five extra seconds to savor the small experience.
Engaging Your Senses: Tune in to the smell of fresh coffee, the softness of a blanket, or the rhythm of your own breath. Each sense can become a pathway to peace.
Connecting with Yourself: Take a few minutes to check in with your body. Notice how you’re feeling emotionally and physically. Practice self-compassion and breathe deeply, giving yourself permission to slow down and be present with yourself.
Connecting with Loved Ones or Pets: Sometimes the quietest moments of peace come when we simply sit beside someone we love or share a gentle moment with a pet. Whether it’s petting your dog, holding hands with a friend, or simply being near family, these connections can remind us of the peacefulness that comes from sharing space with others.
Overcoming the Barriers
It’s natural for the mind to resist noticing moments of peace, especially when we’re overwhelmed or navigating difficult emotions. You might feel like these moments are insignificant compared to your struggles. But that’s when they’re most powerful. Think of it as a grounding practice—a way to remind your nervous system that moments of safety, calm, and peace still exist.
A Gentle Invitation
Finding peace doesn’t mean forcing gratitude or ignoring pain. It’s about holding both truths: life is hard, and there is beauty. The next time you find a sliver of calm or delight, pause. Breathe it in. Allow yourself to feel the goodness and peace of that moment. Over time, these small acts of noticing can soften the edges of stress and nurture a deeper sense of well-being.
You deserve those moments. And they’re already waiting for you—in the breeze, in laughter, in the warmth of a cup of tea. All you have to do is notice.
Take the Next Step Toward Healing:
If you’re ready to experience deeper peace and healing, I’m here to support you. Whether you’ve been struggling with chronic stress, trauma, or simply feel stuck, therapy can help you reconnect with yourself and find the calm you deserve.
Reach out to me today to schedule a consultation. Together, we can explore how to rewire your nervous system, find peace in the small moments, and support your journey toward emotional well-being.
You don’t have to do it alone—I’m here to walk with you every step of the way.
“Weightless” is one of my favorite musical pieces to practice sitting with calm and peace. I invite you to find a space where you can get comfortable, turn the music to a pleasant volume, and allow your self to bath in the sounds. Notice what you notice. If you notice pleasant or neutral sensation, see if you can sit with those sensations. Notice sensations, no judgement, just noticing.
