How do you feel about sitting quietly for five minutes? When I ask people this question, they will either say they don’t have time, or if they do they find it really hard. Because, when you take time to be quiet, you notice how noisy it really is. If it’s not the distractions outside of the room (like flushing toilets, cars going by or alarms going off) it’s when your mind reminds you of all the things you haven’t done today. Can you relate? This is when you notice how small your Quiet Zone is.
This week, set the intention to Build your Quiet Zone. The benefits of sitting quietly can include helping you relax, and in a busy world that won’t slow down, relaxation is even more important than ever.
Silences are uncomfortable for a lot of people. You might be worried that having time out will bring to the front of your mind all the worry you’ve been storing inside. Mindfulness is a great technique which can help manage a noisy and busy mind. Here’s a top tip which can help:
Find a quiet space where you won’t be disturbed for five minutes. Take a deep breath in through your nose and notice how it feels to have breath coming in to your body. Breathe out fully and notice how the air is warmer as you exhale. Breathe in again, slowly and gently, returning your breathing to a natural and steady rhythm. Notice how you breathe and give yourself permission to be quiet for the remaining minutes. If your mind starts to wander (which it will), acknowledge the thoughts or images which appear and then return your attention to your breath.
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