Our world is filled with noise. Cars act up, and racket enters our lives from the tube, the monitor, the game-boy and the children, so much so that we might think that peace and quiet has finally left our lives for good. What can we do to get it back?

One way is to realize that peace and quiet never really go away. They simply fade away at times, but are always close as breathing. All we need to do is to open ourselves more clearly to their presence. You can do this by developing a mindful approach to living, being aware of your breath flow, exercising, stretching out, practicing yoga, meditating and relaxing. Practicing mindfulness meditation, your stresses will lessen, your mind will come under the direct wishes of your deeper self so that your worry, fears and anxiety will diminish. To see this in action, try out this 15-minute exercise, once or twice a day:

1) Tell your family not to disturb you for 15 minutes. Unplug the phone and find a quiet place, free from distractions. Play soft, inspiring music.
2) Remove shoes, and loosen tightness around you. Lie down or sit down in whatever position is comfortable.
3) Begin to focus on your breathing. Breathe in through your nose and out through your mouth. Draw in as much air as you can. With each breath in, let your stomach expand. Hold in that air for a few seconds. When you begin to exhale, do so slowly our your mouth. Repeat a few times. Continue to focus on your breath throughout the following.
4) Pick an image, word or phrase that gives you peace. Repeat the word or phrase in your mind or softly out loud. If any worry begins to halt your awareness of peace, then do some more deep breaths.
5) Slowly stretch out your legs in front of you. Lie down on your back, and then slowly reach for your toes, in front, across your body. Grab a hold of them if you can. Work to gently stretch out your back leg muscles as your reach for or hold your feet. Breathe in and out slowly, deeply.
6) Finish by lying down and simply focusing on your breath. Silently or quietly repeat the word or phrase you considered before.

If you wish to begin a healthy exercise program, consider walking outdoors or on a treadmill, riding a bicycle outdoors or at a gym, or dancing with your partner. Begin your aerobic workout at 20 minutes per session, three times a week, and increase the duration and number of times per week accordingly. Consult your physician if you have any concerns or questions. To find a fun place to dance, consult your local community center’s calendar of classes.

Your local community center or health club is also a great place to find Fitness Yoga or Yoga classes. You can also find excellent videos on the art of Yoga at your local store or library, thus giving you the chance to explore this centuries old Eastern meditation art form in the sanctity of your own home.

(Editor’s Note: Adapted from the book, ‘Taming Stress in Multiple Sclerosis’ by Frederick Foley, PhD. And Jane Sarnoff.).