Quiet reflection: How to Cultivate a Gentle and Quiet Spirit

This year for me has been all about doing less.

Less screen time.

Less busyness.

Less drama.

Less stress.

Just less.

Part of the reason I’m learning to want less is so I can make more space—more space to slow down, to be still, and take a break from all the noise.

The Importance of Quiet Moments: How to Cultivate a Gentle and Quiet Spirit

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Lately I’ve been diving into the work of Henri Nouwen. He was a Dutch-born priest and one of the most influential spiritual voices of our time, and he once said that “silence and stillness are truly some of the only places where we’re laid bare—completely naked.”

According to Nouwen, “Solitude is not a private therapeutic place. Rather, it is the place of conversion.” In other words, It is during alone time, that real transformation happens. Where we get confront our true selves without distractions—for example our fears, our patterns, our desires—and begin to change from the inside out.

“It’s where the old self fades,” as Nouwen would say, “and the new self begins to take shape.”

The assignment is to stay in the stillness.

To stay in the discomfort.

To stay in the desert.

And resisting numbing out with mindless habits and just be.

That’s not easy for many of us—especially when we’re used to crave dopamine from constant stimulation.

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Back in 1654, French mathematician and physicist Blaise Pascal said it bluntly: “All of humanity’s problems stem from man’s inability to sit quietly in a room alone.” And honestly, I get it.

We live in a world that constantly pulls our attention outward, and rarely encourages us to look within.

Spiritual teacher, Michael Singer puts it perfectly in The Untethered Soul when he says: “We study the energy outside and give it so much value, but we ignore the power within.” How to Cultivate a Gentle and Quiet Spirit

There’s a story I love that captures this perfectly.

When Alexander the Great was about to cross a river with his army, he came across a philosopher blocking his path.

One of Alexander’s men shouted, “This man has conquered the world! What have you done?”

The philosopher, completely calm, replied, “I have conquered the need to conquer the world.”

In that moment, both men recognized the deeper truth: the greatest victory is the one within.

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“First, silence makes us pilgrims,” says Nouwen. “Second, it protects the fire within. And third, it teaches us how to speak.”

When we slow down and give ourselves space to reflect—away from the noise—we create a chance to reconnect with who we are, both as individuals and as part of something bigger.

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Try this with me as you read this:

Take a deep breath.
Relax your shoulders.
Let your tongue rest gently.
Soften your jaw.
Feel your legs and feet relax.

Now, just notice your breath and any sensations in your body—without trying to change anything.
If your mind starts to wander, let it. Don’t try to control it. Just gently bring it back to your breath.

That’s it.
Just like that.

Use this breathing rhythm:
Two quick inhales through the nose…
One slow exhale through the mouth.

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This simple technique, if practiced regularly, can help calm your nerves and ease most of your anxiety.

It’s something I picked up from Dr. Andrew Huberman Dr. Andrew Huberman, the neuroscientist guy from Stanford—and it’s been surprisingly effective, especially in stressful moments.

So give it a go, and keep coming back to it. The more you do, the calmer and more grounded you’ll feel each time.

Final Thoughts

That’s all I’ve got for you today, fam.

Just a reminder to carve out a few minutes each day to sit in quiet meditation.

If you’re new to this whole practice, then you might want to start small—maybe just five minutes out of your day.

Find a peaceful spot, sit comfortably, and focus on your breath. When your mind wanders (and it will), don’t worry about it—just gently bring your attention back to your breath.

It’s that easy.

The more you practice, the quicker you’ll start feeling the benefits.

There are even meditation apps to guide you if you need help along the way.

As Henri-Frédéric Amiel wisely said, “The growth and development of the soul is more important than power and glory.”

Thanks for reading, and I’ll catch you next time. God bless.