How to Practice Silence to Center a Mind
Our lives are filled with so much to do that it can be difficult to remain focused. The demands and noises of everyday life distract us. By taking time for yourself, you can create a quiet oasis and use that silence to clear and focus the mind. Practicing this technique will help reduce your stress levels, increase your ability to concentrate and benefit your overall health.
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Instructions
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Enter the quiet space you have designated and remove all possible forms of distraction. Close the door and turn off phone ringers and computer alerts, if nearby. If your space is outdoors, move away from other people and possible noise.
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If your space is indoors, darken it by closing any window blinds or curtains and dimming the lights. If it is too dark, a dim lamp or candle will create a peaceful atmosphere.
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Sit in a comfortable position in a chair, on a pillow on the floor or on a yoga mat. Practice good posture by sitting up with your shoulders back. Stay relaxed but not rigid. If on the floor, you can cross your legs in front of you or lie down on your back.
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Close your eyes and slowly breathe in and out. Focus on clearing your mind of any thoughts. Concentrate on the quiet around you and the pattern of your slow, rhythmic breathing.
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After 5 to 10 minutes, slowly bring yourself back to the present moment. Return to the task at hand less stressed and with more focus.
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Tips & Warnings
You may choose to repeat a mantra in your head or aloud as you focus on breathing and the quiet around you.
Also consider practicing silence during a specific time each day, such as during meal time or until breakfast each morning. Concentrate on one task and all of the components of it as you remain silent in a quiet atmosphere.
With regular practice, you will improve at using silence and meditation to stay centered. The first few times, you may find that you can only meditate for a few minutes. As you incorporate it into your daily routine, longer sessions will become easier.
If nagging thoughts enter your mind, don’t dwell on them. Simply move them out of your mind once again and refocus on your breathing.
Resources
- Photo Credit Roxana Gonzalez, www.freerangestock.com
