Inner peace is a state of mind that brings calmness, tranquility, and harmony to our lives. It is the inner sense of serenity that allows us to face life’s challenges with courage and grace. However, in today’s fast-paced world, protecting our inner peace has become more challenging than ever before. The constant bombardment of information, stress, and negativity can easily disrupt our inner peace, leading to anxiety, depression, and other mental health issues. But what does protecting your inner peace mean, and how can we achieve it? In this article, we will explore the power of protecting your inner peace and discover practical tips to help you cultivate a more peaceful and balanced life.
What is Inner Peace?
Definition and Importance
- Definition: Inner peace is a state of tranquility and serenity that is cultivated within the mind and spirit. It is the feeling of calmness and contentment that arises when one is in harmony with themselves and their surroundings.
- Importance: Inner peace is crucial for our overall well-being, as it helps us to navigate through life’s challenges and stressors. It is the foundation upon which our physical, emotional, and spiritual health depends. When we have inner peace, we are better equipped to handle difficult situations, to think clearly and rationally, and to make better decisions. Inner peace also allows us to connect with our true selves, to find meaning and purpose in life, and to experience a sense of inner joy and fulfillment. Ultimately, protecting our inner peace is essential for leading a happy, healthy, and balanced life.
Inner Peace vs. Happiness
- Inner peace is a state of mind that is characterized by tranquility, calmness, and a sense of well-being. It is a feeling of contentment and serenity that is not affected by external circumstances.
- Happiness, on the other hand, is an emotion that is typically associated with positive events or experiences. It is a fleeting feeling that can be influenced by external factors such as success, material possessions, or social status.
- While happiness is a desirable emotion, it is important to understand that it is not always within our control. In contrast, inner peace is a state of being that can be cultivated and maintained through intentional practices such as meditation, mindfulness, and self-reflection.
- Inner peace is not the absence of problems or challenges, but rather the ability to face them with a sense of calm and composure. It is a state of mind that allows us to navigate through life’s ups and downs with grace and resilience.
- In today’s fast-paced and stressful world, protecting our inner peace has become more important than ever. By prioritizing our inner peace, we can cultivate a sense of balance and harmony in our lives, and lead a more fulfilling and meaningful existence.
Practical Ways to Cultivate Inner Peace
Inner peace is a state of tranquility and calmness that can be achieved by cultivating a sense of contentment and serenity within oneself. It is the absence of anxiety, stress, and negativity, and the presence of positive emotions, thoughts, and behaviors. Inner peace is a crucial aspect of overall well-being, and it can be achieved through various practices and techniques.
Here are some practical ways to cultivate inner peace:
Mindfulness Meditation
Mindfulness meditation is a powerful tool for cultivating inner peace. It involves focusing your attention on the present moment, without judgment or distraction. By doing so, you can learn to observe your thoughts and emotions without becoming attached to them, which can help you to develop a greater sense of calm and inner peace.
Gratitude Practice
Gratitude practice involves focusing on the things that you are grateful for in your life. This can help to shift your focus away from negative thoughts and emotions, and towards a more positive and peaceful state of mind. You can practice gratitude by keeping a gratitude journal, expressing thanks to others, or simply taking a few moments each day to reflect on the things that you are grateful for.
Physical Exercise
Physical exercise can also be a powerful way to cultivate inner peace. Exercise can help to reduce stress and anxiety, boost your mood, and improve your overall sense of well-being. Even simple activities like walking, yoga, or stretching can help to promote a sense of calm and tranquility.
Self-Care
Self-care is another important aspect of cultivating inner peace. This involves taking care of your physical, emotional, and mental well-being by engaging in activities that nourish and rejuvenate you. Self-care can include things like getting enough sleep, eating a healthy diet, spending time in nature, or engaging in activities that bring you joy and fulfillment.
Surrounding Yourself with Positive People
Finally, surrounding yourself with positive people can also help to cultivate inner peace. Negative people can bring you down and create a sense of chaos and disorder in your life. On the other hand, positive people can uplift and inspire you, and help you to cultivate a greater sense of calm and inner peace.
In conclusion, there are many practical ways to cultivate inner peace, including mindfulness meditation, gratitude practice, physical exercise, self-care, and surrounding yourself with positive people. By incorporating these practices into your daily routine, you can develop a greater sense of calm and tranquility, and enjoy a more peaceful and fulfilling life.
The Role of Mindfulness in Protecting Inner Peace
Understanding Mindfulness
- Definition of Mindfulness
Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations. It involves being fully engaged in the present, non-judgmentally, and with an open mind. - Origin of Mindfulness
Mindfulness has its roots in Buddhist meditation, specifically in Vipassana, which translates to “insight” or “clear seeing.” The practice has been refined over thousands of years and has been adapted for secular purposes in recent times. - Components of Mindfulness
Mindfulness comprises of three main components: attention, awareness, and intention. Attention refers to focusing on the present moment, awareness is being aware of one’s thoughts and feelings without judgment, and intention is the choice to cultivate a positive state of mind. - Benefits of Mindfulness
Mindfulness has been shown to have numerous benefits, including reducing stress, anxiety, and depression, improving cognitive function, enhancing emotional regulation, and increasing overall well-being. It can also improve physical health by reducing chronic pain, improving sleep, and boosting the immune system. - Different Forms of Mindfulness
There are various forms of mindfulness practices, including meditation, yoga, tai chi, and mindfulness-based stress reduction (MBSR). Each form offers unique benefits and can be tailored to meet individual needs and preferences. - Integrating Mindfulness into Daily Life
Incorporating mindfulness into daily life can be done through simple practices such as deep breathing, body scanning, and mindful eating. By taking a few minutes each day to focus on the present moment, one can cultivate a greater sense of calm and clarity, and develop a more positive outlook on life.
Mindfulness Techniques for Inner Peace
Cultivating Awareness of the Present Moment
One of the key mindfulness techniques for protecting inner peace is cultivating awareness of the present moment. This involves paying attention to the here and now, without judgment or distraction. By doing so, you can become more aware of your thoughts, emotions, and physical sensations, and develop a greater sense of control over your inner experience.
Practicing Deep Breathing and Progressive Muscle Relaxation
Another technique for protecting inner peace is practicing deep breathing and progressive muscle relaxation. Deep breathing involves taking slow, deep breaths, focusing on the sensation of the air moving in and out of the lungs. Progressive muscle relaxation involves tensing and then relaxing different muscle groups in the body, starting from the feet and moving up to the head. Both of these techniques can help to calm the mind and body, and promote a sense of inner peace.
Engaging in Mindful Meditation
Mindful meditation is another powerful technique for protecting inner peace. This involves sitting in a comfortable position, focusing on the breath, and bringing attention to the present moment. Mindful meditation can help to quiet the mind, reduce stress and anxiety, and increase feelings of calm and well-being.
Incorporating Mindfulness into Daily Life
Finally, it’s important to incorporate mindfulness into daily life. This can involve simple practices such as taking a few deep breaths before starting a task, or taking a mindful walk and focusing on the sensations of the body as you move. By bringing mindfulness into daily life, you can develop a greater sense of awareness and control over your inner experience, and protect your inner peace in the midst of daily challenges.
The Connection Between Inner Peace and Self-Care
The Importance of Self-Care
- Self-care is the practice of taking deliberate actions to maintain and enhance one’s physical, mental, and emotional well-being.
- Why self-care matters: In today’s fast-paced world, people often neglect their own needs in favor of work, family, and other responsibilities. However, neglecting self-care can lead to burnout, stress, and decreased overall health.
- Benefits of self-care: Taking care of oneself can have numerous positive effects, including improved mood, increased energy levels, better physical health, and stronger relationships with others.
- Types of self-care: There are many different ways to practice self-care, including physical activities such as exercise and yoga, mental activities such as meditation and journaling, and social activities such as spending time with friends and family.
- Incorporating self-care into daily life: To make self-care a regular part of one’s routine, it is important to schedule time for self-care activities, set realistic goals, and find activities that are enjoyable and fulfilling. Additionally, it can be helpful to seek support from friends, family, or a professional if needed.
Self-Care Strategies for Inner Peace
- Prioritizing Sleep: Ensuring that you get enough restful sleep is crucial for maintaining inner peace. Create a sleep-friendly environment by making sure your bedroom is cool, dark, and quiet. Limit your caffeine and alcohol intake, and avoid using electronic devices before bedtime.
- Mindfulness and Meditation: Regular mindfulness and meditation practices can help you develop greater self-awareness and emotional regulation, leading to a more peaceful inner state. Find a quiet space and sit comfortably, focusing on your breath and letting go of distracting thoughts.
- Nutrition and Hydration: Proper nutrition and hydration are essential for both physical and mental well-being. Incorporate a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Stay hydrated by drinking plenty of water throughout the day.
- Physical Activity: Engaging in regular physical activity can boost your mood, reduce stress, and promote a sense of inner peace. Find an activity you enjoy, such as walking, yoga, or swimming, and make it a part of your daily routine.
- Setting Boundaries: Establishing and maintaining healthy boundaries is crucial for protecting your inner peace. Learn to say “no” when necessary, communicate your needs and expectations clearly, and prioritize self-care over others’ expectations.
- Practicing Gratitude: Cultivating a gratitude practice can help shift your focus from what’s lacking to what’s abundant in your life. Take time each day to reflect on the things you’re grateful for, no matter how small they may seem.
- Seeking Support: Don’t hesitate to seek support from friends, family, or a mental health professional when needed. Sharing your struggles and receiving guidance can help you maintain inner peace and navigate life’s challenges more effectively.
Dealing with Stress and Anxiety
Protecting your inner peace is essential for overall well-being, and it starts with self-care. When you take care of yourself, you are better equipped to handle stress and anxiety.
Importance of Self-Care
Self-care is crucial in managing stress and anxiety. It involves taking deliberate actions to maintain your physical, emotional, and mental health. Self-care practices such as exercise, meditation, journaling, and spending time with loved ones can help alleviate stress and anxiety.
Coping Mechanisms for Stress and Anxiety
There are various coping mechanisms for stress and anxiety. Some people turn to exercise, others to meditation, while others prefer spending time in nature. The key is to find what works best for you and make it a part of your daily routine.
Exercise is a great way to relieve stress and anxiety. It releases endorphins, which are natural mood boosters. Even a short walk can help clear your mind and reduce stress levels.
Meditation is another effective way to manage stress and anxiety. It helps to calm the mind and focus on the present moment. Even a few minutes of meditation each day can make a significant difference.
Spending time in nature is also an excellent way to reduce stress and anxiety. It can be as simple as taking a walk in the park or spending time at the beach. Nature has a calming effect on the mind and body.
Mindfulness
Mindfulness is a form of meditation that involves being present in the moment. It involves paying attention to your thoughts, feelings, and sensations without judgment. Mindfulness can help you manage stress and anxiety by allowing you to observe your thoughts and feelings without getting caught up in them.
Sleep
Getting enough sleep is also crucial in managing stress and anxiety. Lack of sleep can exacerbate anxiety and make it harder to cope with stress. It is essential to prioritize sleep and create a bedtime routine that promotes restful sleep.
In conclusion, dealing with stress and anxiety is an essential part of protecting your inner peace. Self-care practices such as exercise, meditation, spending time in nature, and mindfulness can help alleviate stress and anxiety. Prioritizing sleep is also crucial in managing these feelings. By incorporating these practices into your daily routine, you can protect your inner peace and live a more fulfilling life.
Cultivating a Positive Mindset
- Importance of a positive mindset in promoting inner peace
- Understanding the role of thoughts in shaping emotions and behaviors
- Strategies for cultivating a positive mindset
Importance of a positive mindset in promoting inner peace
A positive mindset plays a crucial role in promoting inner peace. It allows individuals to approach challenges with optimism and resilience, and to maintain a sense of calm and balance in the face of adversity. A positive mindset also helps individuals to cultivate a sense of gratitude and appreciation for the good things in their lives, which can enhance their overall well-being and happiness.
Understanding the role of thoughts in shaping emotions and behaviors
Our thoughts have a powerful influence on our emotions and behaviors. Negative thoughts can lead to feelings of anxiety, stress, and depression, while positive thoughts can promote feelings of joy, contentment, and inner peace. By learning to cultivate positive thoughts, individuals can transform their emotional state and improve their overall well-being.
Strategies for cultivating a positive mindset
There are several strategies that individuals can use to cultivate a positive mindset. These include:
- Practicing gratitude: Focusing on the things that you are grateful for, no matter how small they may seem, can help to shift your focus to the positive aspects of your life.
- Positive self-talk: Using positive affirmations and self-talk can help to reprogram your brain to think more positively.
- Surrounding yourself with positivity: Spending time with positive and supportive people, and engaging in activities that bring you joy and fulfillment, can help to cultivate a positive mindset.
- Mindfulness and meditation: Practicing mindfulness and meditation can help to calm your mind and cultivate a sense of inner peace.
By incorporating these strategies into your daily routine, you can learn to cultivate a positive mindset and promote inner peace in your life.
Overcoming Obstacles to Inner Peace
Common Inner Peace Obstacles
Maintaining inner peace can be challenging, as life is full of obstacles that can disrupt our sense of calm and tranquility. Recognizing these common obstacles is the first step towards protecting your inner peace.
- Negative Thinking
Negative thoughts and self-talk can be a significant barrier to inner peace. Our mind has a tendency to focus on the negative aspects of situations, which can lead to feelings of anxiety, stress, and worry. To overcome this obstacle, it’s essential to practice positive thinking and cultivate a mindset of gratitude and self-compassion. - External Validation
Seeking validation from others can be a significant obstacle to inner peace. We may rely on others’ opinions and expectations to define our sense of self-worth, which can lead to feelings of insecurity and uncertainty. To overcome this obstacle, it’s important to develop a strong sense of self-awareness and self-acceptance, and to cultivate a deep understanding of our own values and priorities. - Fear of Change
Fear of change can be a significant obstacle to inner peace. We may resist change because it can be uncomfortable and uncertain, which can lead to feelings of anxiety and resistance. To overcome this obstacle, it’s important to embrace change as a natural part of life and to view it as an opportunity for growth and transformation. - Lack of Boundaries
Lack of boundaries can be a significant obstacle to inner peace. We may allow others to dictate our thoughts, emotions, and actions, which can lead to feelings of resentment, anger, and burnout. To overcome this obstacle, it’s important to establish clear boundaries and to communicate them effectively to others. - Past Traumas
Past traumas can be a significant obstacle to inner peace. Traumatic experiences can leave emotional scars that can affect our ability to feel calm and at peace. To overcome this obstacle, it’s important to seek support from a mental health professional, such as a therapist or counselor, who can help us process and heal from past traumas.
By recognizing and addressing these common obstacles to inner peace, we can develop a deeper understanding of ourselves and the world around us, and cultivate a greater sense of calm and tranquility in our lives.
Overcoming Limiting Beliefs
- Recognizing Limiting Beliefs
- Common examples: “I’m not good enough,” “I’ll never be successful,” “I’m not worthy of love.”
- Importance of self-awareness: Limiting beliefs often stem from past experiences, traumas, or societal conditioning.
- Identifying the Source of Limiting Beliefs
- Journaling: Reflect on your thoughts, emotions, and experiences to pinpoint beliefs that hold you back.
- Seeking support: Discuss your thoughts with trusted friends, family, or professionals to gain a new perspective.
- Challenging Limiting Beliefs
- Cognitive Behavioral Techniques: Identify evidence for and against the belief, then replace it with a more empowering thought.
- Mindfulness: Observe your thoughts without judgment, and let go of negative beliefs through self-compassion and acceptance.
- Developing a Growth Mindset
- Embracing change: Recognize that growth and change are necessary for personal development.
- Celebrating progress: Acknowledge your achievements and progress towards personal growth.
- Cultivating a Positive Support System
- Surrounding yourself with positivity: Spend time with people who uplift and inspire you.
- Offering support to others: Helping others build their confidence and resilience can strengthen your own inner peace.
Handling Criticism and Negativity
When it comes to protecting your inner peace, handling criticism and negativity is an essential skill to master. In today’s world, we are constantly bombarded with negativity, whether it’s from social media, the news, or our own inner critic. However, it’s important to remember that we have control over how we react to these situations and can choose to not let them affect our inner peace.
Here are some strategies for handling criticism and negativity:
- Practice mindfulness: When you notice yourself getting caught up in negative thoughts or emotions, take a step back and practice mindfulness. This can help you to stay present in the moment and not get caught up in future-oriented worries or past regrets.
- Reframe negative thoughts: Instead of getting caught up in negative thoughts, try to reframe them in a more positive light. For example, instead of thinking “I’m never going to be good enough,” try thinking “I’m making progress and I’ll get there eventually.”
- Seek support: It’s important to have a support system in place when dealing with criticism and negativity. This can include friends, family, or a therapist. Talking to someone about your feelings can help you to process them and gain a new perspective.
- Take care of yourself: Remember to take care of yourself physically and mentally. This can include exercise, healthy eating, and getting enough sleep. When you take care of yourself, you’re better equipped to handle criticism and negativity.
By implementing these strategies, you can learn to handle criticism and negativity in a way that doesn’t impact your inner peace. Remember, you have the power to choose how you react to these situations and can choose to protect your inner peace.
The Impact of Protecting Your Inner Peace on Your Life
Personal Growth and Inner Peace
Protecting your inner peace is not only crucial for your mental and emotional well-being, but it also plays a significant role in your personal growth. By cultivating inner peace, you can unlock your full potential and live a more fulfilling life. Here are some ways in which personal growth and inner peace are interconnected:
- Emotional Regulation: When you have a strong sense of inner peace, you are better equipped to regulate your emotions. You can stay calm and composed even during stressful situations, which helps you make better decisions and maintain healthy relationships.
- Mindfulness: Practicing mindfulness is an effective way to cultivate inner peace. When you are mindful, you focus on the present moment and let go of distracting thoughts and emotions. This helps you stay grounded and centered, which is essential for personal growth.
- Self-Awareness: As you practice mindfulness and develop inner peace, you become more self-aware. You become more in tune with your thoughts, emotions, and actions, which helps you identify areas where you need to grow and make positive changes.
- Empathy: When you have a strong sense of inner peace, you are better able to empathize with others. You can understand their perspectives and emotions, which helps you build stronger relationships and navigate conflicts with ease.
- Creativity: Inner peace can also fuel your creativity. When you are at peace with yourself and the world around you, you can tap into your creative potential and explore new ideas and possibilities.
Overall, protecting your inner peace is a crucial part of personal growth. By cultivating inner peace, you can develop the skills and qualities necessary to live a fulfilling life and reach your full potential.
Improving Relationships with Others
Protecting your inner peace has a profound impact on your relationships with others. When you are at peace with yourself, you are better able to connect with others, build stronger bonds, and foster positive interactions. Here are some ways in which protecting your inner peace can improve your relationships with others:
- Enhanced Empathy: When you have inner peace, you are more attuned to your own emotions and those of others. This heightened sense of empathy allows you to understand and connect with others on a deeper level, leading to more meaningful and supportive relationships.
- Reduced Conflict: Inner peace can help you navigate conflicts with others more effectively. By staying grounded and focused on your own values, you are better able to communicate your needs and boundaries while also being open to the perspectives of others. This can lead to more harmonious and peaceful interactions.
- Strengthened Communication: When you have inner peace, you are more likely to communicate honestly and openly with others. You are less likely to become defensive or reactive, and instead, you can approach conversations with a sense of calm and understanding. This can help to build trust and foster stronger connections with others.
- Increased Generosity: Inner peace can also inspire a sense of generosity and kindness towards others. When you are at peace with yourself, you are more likely to see the good in others and want to contribute to their well-being. This can lead to more selfless and compassionate actions towards others, which can strengthen relationships.
By protecting your inner peace, you can improve your relationships with others in a variety of ways. Whether it’s through enhanced empathy, reduced conflict, strengthened communication, or increased generosity, inner peace can help you build stronger, more positive connections with those around you.
Inner Peace and Success
Protecting your inner peace can have a profound impact on your life, particularly when it comes to achieving success. Here are some ways in which inner peace can contribute to your success:
- Greater focus and productivity: When you have inner peace, you are better able to focus on the task at hand. This allows you to be more productive and efficient in your work, which can lead to greater success in your career or business.
- Better decision-making: Inner peace can help you to approach decision-making with a clear and objective mindset. This means that you are less likely to be swayed by emotions or external influences, and more likely to make sound decisions that will benefit you in the long run.
- Improved relationships: When you have inner peace, you are better able to communicate effectively and resolve conflicts with others. This can help you to build stronger, more positive relationships with colleagues, clients, and other important people in your life.
- Greater resilience: Inner peace can help you to cope better with setbacks and challenges. When you have a sense of inner calm, you are better able to bounce back from adversity and keep moving forward towards your goals.
- Increased creativity: When you have inner peace, you are more likely to tap into your creative potential. This can help you to come up with innovative solutions to problems, and to approach your work with a fresh and imaginative perspective.
Overall, protecting your inner peace is essential if you want to achieve success in any area of your life. By cultivating a sense of calm and tranquility within yourself, you can unlock your full potential and achieve your goals with greater ease and confidence.
Recap of Key Points
- Prioritizing inner peace leads to improved emotional well-being, mental clarity, and physical health.
- Protecting your inner peace enables better decision-making, fosters healthier relationships, and increases resilience to stress.
- Cultivating inner peace helps in setting realistic expectations, promotes mindfulness, and supports personal growth.
- Nurturing inner peace can enhance creativity, improve productivity, and contribute to a more fulfilling life.
- Investing time and effort in protecting your inner peace ultimately leads to greater happiness and overall life satisfaction.
Embracing the Power of Inner Peace in Your Life
Protecting your inner peace is not just about avoiding stress and anxiety; it is about embracing a powerful force that can positively impact your life in numerous ways. When you cultivate inner peace, you are better equipped to handle life’s challenges, and you can experience greater happiness, fulfillment, and well-being. Here are some ways to embrace the power of inner peace in your life:
- Cultivate Mindfulness: One of the most effective ways to embrace inner peace is by practicing mindfulness. Mindfulness involves paying attention to the present moment, without judgment. When you focus on the present, you can let go of worries about the past or future, and you can experience a sense of calm and clarity.
- Develop Self-Compassion: Inner peace also involves developing self-compassion. This means treating yourself with kindness, understanding, and acceptance, especially when you make mistakes or fall short of your own expectations. By being kind to yourself, you can reduce self-criticism and develop a greater sense of self-worth.
- Find Your Passion: Another way to embrace inner peace is by finding your passion. When you engage in activities that bring you joy and fulfillment, you can experience a sense of purpose and meaning in life. This can help you feel more connected to yourself and the world around you, and it can reduce feelings of anxiety and stress.
- Connect with Others: Finally, embracing inner peace also involves connecting with others. When you build strong relationships with family, friends, and community, you can experience a sense of belonging and support. This can help you feel more connected to the world around you, and it can provide a sense of security and stability in times of crisis.
By embracing the power of inner peace in your life, you can experience greater happiness, fulfillment, and well-being. It is a powerful force that can help you navigate life’s challenges and achieve your goals with greater ease and confidence.
FAQs
1. What is inner peace?
Inner peace is a state of mind that is characterized by a sense of calmness, tranquility, and contentment. It is a feeling of being at peace with oneself and the world around us. It is a state of harmony that arises when our mind is free from stress, anxiety, and negative thoughts.
2. Why is it important to protect your inner peace?
Protecting your inner peace is important because it helps you to maintain a positive and balanced outlook on life. When your mind is at peace, you are better able to handle the challenges and stresses of daily life. It also helps you to be more resilient and better able to bounce back from setbacks.
3. How can I protect my inner peace?
There are many ways to protect your inner peace, including:
- Practicing mindfulness and meditation to quiet your mind and reduce stress
- Engaging in activities that bring you joy and fulfillment
- Surrounding yourself with positive and supportive people
- Setting boundaries and learning to say no when necessary
- Taking care of your physical health through exercise and healthy eating
- Practicing gratitude and focusing on the positive aspects of your life
4. What are some common threats to inner peace?
Some common threats to inner peace include:
- Stress and anxiety from work or other responsibilities
- Negative thoughts and self-doubt
- Conflict with others
- Unhealthy habits such as substance abuse or excessive screen time
- Lack of self-care and neglect of physical and emotional needs
5. How can I maintain inner peace in a busy and chaotic world?
Maintaining inner peace in a busy and chaotic world can be challenging, but it is possible with intention and effort. Some tips for maintaining inner peace include:
- Prioritizing self-care and making time for activities that bring you joy and relaxation
- Setting realistic goals and avoiding overcommitment
- Practicing mindfulness and being present in the moment
- Cultivating a sense of gratitude and focusing on the positive aspects of your life
- Surrounding yourself with positive and supportive people who uplift and encourage you.