How to Cultivate Moments of Quiet Reflection and Stillness

Silence Meditation| Silence the Mind | The Importance of Quiet Moments

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 for wanting less is so that I make room for stillness and slowness. Stepping back away from all these distractions, getting to know myself at a deeper level.

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The Dutch-born priest, and one of the most influential spiritual writers of our generation, Henri Nouwen points out that “silence and stillness are truly one of the only places we are laid bare—completely naked.”

Nouwen said, “Solitude is not a private therapeutic place. Rather, it is the place of conversion.”

It’s where the old self dies, and the new self is born. Where mirages of our false self pop up again and again.”

Our job, says Nouwen, is to stay put in this quiet place. To stay put in the desert. To not numb ourselves in mindless, unskillful habits.

This can be a challenge for so many of us, especially when we’re not used to being in solitude.

The French mathematician and physicist, Blaise Pascal, also remarked that in 1654, the idea that “All of humanity’s problems stem from man’s inability to sit quietly in a room alone.”

What I’ve come to realize, is that we live in a culture that promotes the external, and overlooks the internal world.

In his book, The Untethered Soul, Michael Singer, put it brilliantly when he says “We study the energy outside and give significant value to these sources, but we ignore the power within.”

The next story says it beautifully as it demonstrates the power of silence.

The former King of Macedonia, Alexander the Great was once about to cross a river with his troops, only to be confronted by a philosopher who refused to move.

“This man has conquered the world!” one of Alexander’s men shouts.

“What have you done?”

With complete confidence, the man replies, “I have conquered the need to conquer the world.”

And there, both men were able to look each other in the eye and see who had control over himself.

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“First, silence makes us pilgrims,” says Nouwen. “Secondly, silence guards the fire within. And thirdly, silence teaches us to speak.”

By allowing ourselves to slow down, to spend more time in personal reflection, away from the noise, we create an opportunity to think about who we are as individuals and as a society.”

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Try this with me as you read this: Take a deep breath.

Relax your shoulders. Relax your tongue.

Let your breathing be at peace as you relax your legs and feet.

Now gently observe the breath, body sensations, without judgment.

Whenever you notice your mind has started to wander, return to the breath.

That’s it.

Just like so.

Take two inhalations, then one exhale—In the same breath cycle.

This simple practice, if done daily, can help you ease anxiety, and relax the nervous system. It’s a trick, or life hack I learned recently from American neuroscientist, Dr. Andrew Huberman, that turned out to be quite helpful for me during stressful events. Give it a try. It will fill you up with positive and peaceful energy, the more you make it a practice.

So, that’s all I got for you today fam.

Remember, give yourself a few minutes each day to sit in quiet meditation.

If you’re new to this practice, then do not panic. Start with five minutes of meditation each day. Find a quiet spot, sit comfortably, and simply observe the ins and outs of your breath. Don’t pay attention to your thoughts. Don’t try to get rid of them. When a thought arises, shift your focus onto the sensation of your breath. It’s that simple. The more you do it, the faster you’ll begin to reap the benefits. There’s even meditation apps that can assist you along your journey. So be sure to check them out. As the Swiss philosopher and poet, Henri-Frédéric Amiel points out, “The growth and development of the soul is more than power and glory.” Let’s get to work.

Thank you for reading, and I’ll see you on the next one. God bless.