# The Quiet Health Plan I Trust: Inner Peace You Can Feel And Share

There is a tiny pause between the text that stings and the reply you might regret. I learned to live inside that pause. It is where my health begins. In my book, Let’s Be Peace: 20 Unique Paths to Healing Yourself and Spreading Peace in the World, I invite you into that space as a daily practice, real wellness, and quiet service to others, one person at a time .

## What I Mean By “Be Peace,” And Why It Works

Years ago, I signed my posts #BePeace. My niece said it sounded too demanding, so I softened it to “Let’s Be Peace.” That one word, let’s, opened the circle. I realized my purpose was not to preach, it was to practice and invite. That is how the movement began, and it continues to grow, one steady person at a time .

Peace is not abstract to me. It is practical. In my book, I say it this way. Peace inside improves mental health. Peace inside gives you tools for physical health and wellness. Peace inside offers concrete ways to be peace and spread peace. Your calm radiates, and sometimes that is enough to shift a room. Nothing more than just being is necessary to spread peace (which means your steadiness is not small) .

People feel each other. Think of one guitar string that sets others humming. The same goes for peace. Frequencies are contagious, and everyday contact can carry your calm forward to the next person, and the next .

## The Daily Triad I Lean On

Start small. Repeat daily. Let your body tell you what helps.

* Peace Breath, morning and night. Hold the word “peace” in your mind as you breathe in, let it settle in your heart, then breathe out what is not peace, like judgment or anger. This simple practice helps me be with what is and find solutions over time. If you like gentle counts, you can also try 4‑4‑4‑4 or 4‑7‑8 to settle the nervous system quickly (inhale 4, hold 4, exhale 4, hold 4) or (inhale 4, hold 7, exhale 8) .
* One line of self‑forgiveness. In the words of a healer in my book, “Peace demands forgiveness.” Without it, pain loops. With it, you stop trying to punish yourself or others to feel better. I write a single line each night until I feel neutral. Some nights I also use the simple Hawaiian prayer shared in the book, exactly like this: “I am sorry. Please forgive me. I love you. Thank you!” .
* Nightly gratitude, captured. One small win. One tiny miracle. Write it down. One negative moment can drown out many positives, so I keep a simple miracles and wins note to help my body remember calm and carry it into tomorrow .

If you want a gentle weekly rhythm that supports this, I share a short practice here, Miracles Ritual: 20‑Minute Weekly Practice for Lasting Calm. A quiet body and steady mind save time, money, and relationships over decades. Start now. [Read it here.](https://inkflare.ai/profile/karen-cohen/blog/miracles-ritual-20-minute-weekly-practice-for-lasting-calm/)

## How I Make Health Choices I Can Trust

I keep this simple. I breathe, then ask my question, and check my gut. If it feels good, I proceed. If it is unclear, I wait and ask again. If it feels off, I move on. Your intuition is a real compass. Keep what resonates, release what does not. No one practice fits everyone, and that is the point .

I also build a care team. I say in my book that you can be your own best doctor, meaning you stay in authorship of your choices, and you also welcome skilled help. I see a holistic medical doctor for yearly checkups and labs. We respect each other’s roles. This is not anti‑medicine, it is wise partnership .

## What Changed My Path

I was planning on writing a sequel to my prescriptive memoir "It's About Time: My Award-Winning TV Adventure, however, during a writing boot camp, I realized my story alone was not enough. To serve you well, I needed to bring in voices across the healing spectrum, people I trust who offer tools, tips, and clear methods you can use in real life. That is how this collaborative book was born. The website, podcast, and community grew from there, and keep evolving in service of one purpose, Let’s Be Peace .

## A Few Hidden Truths I Want You To See

* Peace is daily. Breathing peace in, then breathing out what is not peace, builds capacity. Over time, your confidence grows because you can sit with what is and still choose wisely .
* Forgiveness frees energy. One teacher in the book says, “Peace demands forgiveness.” I agree. Until we forgive, we keep cycling through the same pain. When we forgive, we return to our life with more ease and love for ourselves and others .
* Attention is medicine. A simple miracles journal helps your mind and body register good outcomes, and this changes what you notice tomorrow. It is basic, and it works when you do it nightly .
* Agency matters. My shift from #BePeace to Let’s Be Peace was a small change that opened many doors. An invitation travels farther than a command. It made space for you to try, feel, and choose your own way into peace .

## Seven Simple Days To Try With Me

Think of this like coffee at my kitchen table.

* Morning, three rounds. Peace Breath before you get up. If you like a structure, try 4‑4‑4‑4 or 4‑7‑8. If you like feeling, just breathe peace in, then let not‑peace go. Notice the quiet right after the exhale. Let it steady you for the day ahead .
* Midday gut check. One decision, one breath, one check. Good, proceed. Unsure, wait and ask again. Off, move on. Your body is sharing real data. Listen and learn as you go .
* Evening, two lines. One line of forgiveness. One line of wins or miracles. Keep it short. Let your body register peace before sleep. If you need words, use the simple prayer, “I am sorry. Please forgive me. I love you. Thank you!” .

## Why This Is A Health Plan, Not A Luxury

In my experience, inner peace touches the mind, the body, and our relationships. It steadies the nervous system, lowers reactivity, and makes wiser choices easier to reach. Then something beautiful happens. Your peace travels. You do not have to push it. You just have to live it, and others start to feel it too. That is how private practice becomes public good, one person at a time .

If you want more tools, stories, and gentle support, you can explore my profile, which includes my latest blogs and updates about the Let’s Be Peace movement. You will also find links to the book, podcast, and new offerings as they roll out. Visit my profile here: [https://inkflare.ai/profile/karen-cohen/](https://inkflare.ai/profile/karen-cohen/).

I wrote this book to operationalize peace, not to theorize it. I trust this simple promise. By healing ourselves, we will heal the world, one person at a time. It starts in the quiet space between a trigger and a response, and it grows through small, steady acts that you repeat until they carry you.

Take your next breath as if it could change a conversation, then a day, then a life. It can. What might soften around you if you chose, starting tonight, to be peace within?

Build Your Own Peace Practice, And Keep ItThe day paramedics lifted me onto a gurney, I felt oddly calm. I remember thinking, it probably was not my time, and if it was, I was at peace. That moment changed how I walk through life. It deepened my respect for skilled medical care, and it strengthened my trust in my inner GPS. In my book, Let’s Be Peace: 20 Unique Paths to Healing Yourself and Spreading Peace in the World, I say it simply: “Love and trust yourself.” Be your “own best doctor,” not by skipping care, but by listening within and choosing your team wisely.
Why I Wrote This Book For YouLet’s Be Peace is a circle of voices, not just mine. I invited healers from many paths to share practical tools you can try now. The promise that holds us together is this: “embrace what resonates with you and discard what does not.” When you find peace inside, it naturally spreads—one person at a time. You, then me, then the next person who feels your calm and softens too.
A Simple Start You Can Use TodayHere is how I begin, and how many readers begin too:

• Breathe with structure. Try breathe in for the count of 4-hold for 4-breathe out for 4-hold for 4 or 4-7-8. These rhythms slow your system and clear your mind.
• Ask your gut. Take a breath, ask your question, and notice your body’s response. If you feel off, wait or choose a different step.
• Practice forgiveness. Forgive yourself and others, so you can move forward with less weight.
• Count your gratitudes. I do mine before I get out of bed and again before I fall asleep.

These small moves work because they are steady and repeatable. Peace grows through simple, daily choices.
Three Habits I Return To Again And Again1) Breathe With CountWhen I use 4-4-4-4 or 4-7-8, I feel myself land in the present. Breath by breath, the mind settles, and answers come forward with less noise. These counts are easy to remember, and you can do them anywhere.
2) Clean Your ThoughtsSeveral contributors in my book speak about “mental hygiene.” We shower our bodies, so why not rinse the mind? Notice your words. Ask if your thoughts match the life you want to live. This gentle habit steadies mood and choices over time.
3) Gratitude With The “Because”Writing “I am grateful for … because …” turns a list into a feeling. The “because” matters. It deepens the truth of what is good, and it raises your energy. It also brings you home to what is already working.
Let Your Inner GPS LeadI say this often: “You are your own best doctor.” Breathe, ask your body, listen for the answer, then choose your next step. In her chapter, Susan Kennard offers a simple practice. Breathe into your heart and ask, “What do I need to know about this pain, or this pattern?” Then write a few lines. It does not have to be long. When you do this often, you start to see what actually helps you.
Karin Hubah reminds us to make quiet time a real thing, not a wish. Silence, meditation, or gentle yoga gives you space to hear. It may feel uncomfortable at first. Keep going. That is how you learn to trust the soft voice that knows.
Bring Peace Into Your Space And Your DayFeng Shui practitioner Tricia Shea gives a friendly rule I love: “Be what you want to have.” If you want support, be supportive. If you want peace, create it in your space and your actions. It is not about decorating. It is about the feeling your room creates, the way your home helps your body unclench and your shoulders drop.
A small tip I now use in the morning, and during yoga: I count with “Let’s Be Peace.” One Let’s Be Peace, two Let’s Be Peace. It keeps my mind on what I want to live.
When Life Is Hard, Do Not PretendPeace is not pretending. In her chapter, Brenda Michaels writes about meeting cancer by “accepting what is.” Not defeat, clarity. She explains that fighting reality fed fear, and calm opened her system so help and answers could find her. I have seen this again and again. When we stop pushing against “what is,” we can breathe, think, and choose with more care.
Some contributors share another steady lesson. Turn down the noise that drags you into fear. Step away from inputs that pull you off center. Ask simple questions: Is this message fear-based, or useful? Is this important right now? If not, set it aside and return to what matters today.
Keep Only What Works For YouI do not hand out rigid plans. I suggest you set a personal “barometer,” then review what is working and what is not. For some, monthly check-ins feel right. For others, quarterly. Trust your gut. Keep the keepers. Let go of practices that no longer help. One size does not fit all, and that is good news.
A Simple Weekly FlowHere is how you can begin, like a friend sitting with you at the kitchen table:

• Pick two or three practices that feel right to you, for example, counted breathing, a heart question, and “gratitude because.” Use them daily in small, realistic moments.
• At the end of the week, write what lifted your mood or energy and what felt forced. Keep what helps. Release what does not. Remember my guiding line: embrace what resonates and discard what does not.
• Before you say yes to any new class or practitioner, pause. Ask, do I feel respected and supported here? Do they “walk their talk”? If not, move on. Choose people who lift you up and help you remember who you are.

What Changes When You Personalize Peace

• Stress loosens. With steady breath, kinder thoughts, and real forgiveness, your nervous system gets room to rest. Clearer thinking follows.
• Choices get simpler. You stop chasing every method and notice what helps in your real life.
• Your calm spreads. When you carry peace inside, it naturally touches the people near you. This is how a movement grows, one person at a time.

A Line I Carry Everywhere“Love and trust yourself.” If you want one line for your pocket, let it be this. Start there. Breathe with count. Ask your heart a clear question. Write one “because” of gratitude. Keep what helps. Let the rest fall away. Let’s be peace, together, one honest breath at a time.
If you would like to read more of my reflections and related pieces gathered in one place, you can find them on my Inkflare profile at https://inkflare.ai/profile/karen-cohen/.  PEACE WHISPERER KAREN 

​When I say Let’s Be Peace, I’m not talking about an abstract ideal — I’m talking about something both spiritual and scientific.
Research from places like Harvard and Johns Hopkins shows that when we meditate, breathe deeply, or simply slow down, our brains change. The parts linked to compassion grow stronger, and the ones tied to fear and reactivity quiet down. Our bodies follow — stress hormones drop, blood pressure steadies, inflammation decreases, and even our cells age more slowly.
That’s what happens when we be peace.
But it doesn’t stop with us.
Studies published in Psychological Bulletin and Frontiers in Public Health reveal that people who practice peace — through mindfulness, yoga, or group meditation — naturally become more empathetic, more kind, and more connected. Entire communities that engage in these practices show lower stress, less violence, and better health outcomes.
It’s a ripple effect — inner peace creates outer peace.
And it flows both ways. When we take care of our physical health — when we move, rest, and breathe consciously — our minds become calmer, clearer, more at ease. A peaceful body supports a peaceful mind; a peaceful mind supports a healthy body.
That’s the heart of the Let’s Be Peace movement: to explore all the ways we can heal ourselves and, by doing so, help heal the world.
Every calm breath, every act of kindness, every moment we choose understanding over anger adds to the field of peace around us.
Because when we are peace, we create peace.
And that’s how change begins — one heart, one moment, one breath at a time.