Topic
Materials
mouse meditating

Silence time

There are a lot of outside distractions in the lives of most of us. Often life becomes busier, stressful and full of outside noise wich can interferes with our inner peace. A way to reconnect with ourselves is to practice silence time. Practicing silence is a practice of peace, balance, harmony, awareness and gratitude. Try it out and check how you feel being in silence. Connect to your inner self and find the benefits of this practice.

Do! Find time and spend some time in silence. No mobile, no music, no books, no computer and no social media. Just be with yourself! Be here and now! Focus on  the present moment – relax, follow your breath, enjoy what you see, listen to the sounds around and be aware of all your movements.

Reflect! How did you feel during the silent time? What did you experience? What did you find for yourself? What did you enjoy during this time? What is the difference in youbefore and after the silence time? Would you do it again?

Breathing practice 

“Sometimes the most important thing in a whole day is the rest we take between two deep breaths.” Etty Hillesum 

Awareness of the breath is a great tool for inner peace.

Breathe! This is a simple technique you can use anywhere. Find a place to sit or lie down and take a moment to breathe as you normally would. When you’re ready, breathe in slowly through your nose and feel your abdomen expand fully. You can close your eyes or you can leave them open if you prefer. Now breathe out slowly through your mouth or nose (whichever feels better) and feel your abdomen slowly deflate. If you’d like, you can place your hands on your belly so you can physically feel what it’s doing. Repeat it for 5 – 10 minutes. 

Note: If you find yourself feeling worse or short of breath, please stop. What may work for one person may not work for another. 

Sounds listening 

Listening to the sounds of nature can have a positive effect on the mind. But also listening to the sounds that are around us can help us calm down, focus or just be present in the moment. 

Listen! Take a piece of paper and sit somewhere outside (at your balcony, yard, garden, park..). Close your eyes and listen to the sounds around you for about 30 seconds, then open your eyes and list all the sounds you have heard on the paper. Close your eyes again and listen for one more minute and add on the paper all the additional sounds you have heard this time. 

How many sounds did you list? Are you surprised how many sounds surround us?

The gentle burbling of a brook, or the sound of the wind in the trees can physically change our mind and body systems, helping us to relax. Sounds are all around us and you can always find one or more that will make you relax and feel at peace.

a bird at a tree