Are you craving stillness in a world that never seems to quiet down?
That’s great but you might wonder, “How can I possibly afford to slow down?”
The truth is, amidst the constant tug of deadlines, personal challenges, and obligations, your well-being is taking a punch. After all, feeling overwhelmed, fatigued, and lost in the noise isn’t just your reality; it’s a common thread in today’s fast-paced lifestyle.
But here’s the good news: stillness isn’t out of reach.
In this post, you’ll discover effective, actionable tips to carve out intentional downtime and transform your life with stillness.
Because let’s face it, in the hustle of ‘always on’, taking a moment to simply ‘be’ isn’t a luxury—it’s essential for your mental and emotional well-being.
So, are you ready to hit pause?
Let’s explore how!
The Concept of Stillness
What Is Stillness?
Stillness is a state of no sound or motion; requires you be vulnerable with love, kindness, and compassion for yourself.
The benefits of stillness expand across mental and physical health, personal growth, in addition to spiritual connection; each symbiotic and reciprocal to your overall self-care.
What Is At The Root Of Stillness?
There is a need to strip away the inner chaotic dialogue drilled into you by striving for an unfulfilling external approval. Striving robs you of time and self-love. You are not quite lost but unsure of what is next. You ask, “Why am I doing this? Something’s missing here.” Sound familiar?
In fact, “…51% of employees are disengaged in the workplace, while 13% are actively disengaged…” (Gallup Report).
For this reason, there is a shift towards embracing stillness to answer, ‘what do I really want?’
Why Are Some People Uncomfortable With The Concept Of Stillness?
Stillness unsettles some because of the emotional discomfort that arises. You have a hard time turning off your mind. You are being asked to connect but to what? What is its true purpose?
Aside from cultural or social conditioning, you, a friend or relative may say “I can’t quiet my mind or sit still.”
This excuse is a response to fear of being with one’s inner self and ‘knowing’.
It does require a persistent willingness to be present, acknowledge and go through the process of self-acceptance.
Have you ever wondered why many in the Western world retreat to the
teachings of Indigenous and Asian cultures around the globe; trying to claim stillness as their own? Because Ancient and Indigenous wisdom is the essence of stillness.
Indigenous wisdom has known for thousands of years your physical body can only be sustained by the land, water, sun, and air. You are the embodiment of these elements expressed as energy in a physical form.
“The quieter you become, the more you are able to hear.” ~ Rumi (click to Tweet)
What Are The Different Areas Of Stillness?
Your mind, speech and body are the three different, yet intertwined areas on your journey to balance and harmony. You focus on each to align your physical and spiritual presence.
To put it another way, to be fully present.
1. Start Today: Presence Strengthens Mind
Your mind will use logic to dissuade you from emptying years of hardwired thoughts (not always your own). Easier said than down when your mind produces “…on average 2500-3300 thoughts per hour.” There’s no unsubscribe button.
These thoughts can replay like a movie. What movie theme is your thought right now? Why? What triggers it? Is it true? What positive words can replace this thought? For example, if someone’s lies angers you, to be present with your anger, let yourself feel angry.
Over time, you’ll gain patience and mental toughness to keep your composure when provoked by others.
TIP:
- Remember what matters to you.
- Accept what is out of your control.
2. Speak Mindfully: Face Fears Now
A cluttered mind can result in unfiltered harsh words hurled at yourself, family, or friends.
And you wish you could reel it back in; however, you feel an endless hurt in your heart because the damage is done.
Check if what you are saying is based on envy, judgement, lies, or resentment (if yes, why?)
Be present with questions like:
- What childhood trauma/wound is gnawing at me?
- If the resentment spoke to me, what needs does it wish to resolve?
- Can I forgive myself or the person who hurt me?
Because the deeper you go in stillness, you will unearth how uniquely special you are. This ‘aha’ moment empowers you to appreciate and speak positive over your life. Consequently, you release self-criticism and other people’s opinions of you (parents, friends, work colleagues).
TIP:
- Buy a journal and write down all the negative and positive words about yourself.
- Pay attention to your mental and emotional state as you write.
- Write the changes you feel.
- Express gratitude: For example, I’m grateful to be alive.
- Daily Affirmations: For example, I am strong.
3. Body: Heal & Soothe Spiritual Aches
Your body is miraculous with five senses to allow you to experience any adventure you choose. Although you do your best, life events derail the attention you give your body. Whether it is junk food, lack of exercise or sleep deprivation, your energy will crash.
As a result, you may rely on caffeine or sugary drinks to counter your brain fog instead of stillness, a natural and free way to re-energize.
Stillness gets you to tune in to physical aches and muscle tightness you feel. What is your body telling you?
TIP:
- Try mindful eating. When you slow down and engage all your senses to savor a meal, you become fully present in the moment.
- Improve your sleep patterns with the experience of relaxing in your bed. What does the surface of the bed and sheets feel like on your skin?
- Drink water. Be present with your energy level because water not only clears toxins, but it also carries nutrients and facilitates greater brain cell communication. Afterall, your brain is 75% water.
Nature's Silence: How Outdoor Moments Can Heal
If you feel the pull to get outdoors, there’s a good reason why. Being outdoors even for one hundred twenty minutes a week is enough to help reduce high blood pressure, improve immune system, boost self-esteem and mood. What triggers these symptoms in our body? Stress.
In a survey across 31 countries, a whopping 62% of people admitted stress significantly altered their daily routines. It’s a common challenge, isn’t it?
Stress is the emotional state with the greatest impact on mental health clarity in addition to overlapping issues of depression, anxiety, and coping skills with life itself.
For this reason, spending time in a garden, park, hiking trail, forest or beach promotes vitality. You absorb sun enriched Vitamin D for healthy bones, build stronger lung function, and reduce weight as you engage in physical activity along with fun social interactions.
Wherever you experience nature, silence and stillness somehow transcends you to a place of calm only your heart knows.
TIP:
- If you have sun sensitivity (red bumps) make sure to wear a hat, light clothing to cover exposed skin, sunglasses and sunscreen.
- Stand or sit (if safe to do so), get quiet and listen to the sound of a waterfall, lake, or trickling stream.
- Challenge: Listen and identify the calls of a bird, squirrel or frog croak. Describe the sound with a color.
- Check ahead for accessibility, wheelchair rental, ramps etc. for people with disabilities.
The Art of Doing Nothing: Benefits for Your Mind and Body
Doing nothing is laziness! At first, inner peace seems impossible as you fight boredom, but you soon realize how overtired your mind and body are as you seek unstructured relaxation.
Stillness is all encompassing – state of mind, breathing, self-reflection, and emotional awareness; listen to what it reveals about dreams, life lessons, emotional blocks, and especially what you need to let go of in order to step into your spiritual enlightenment, ground in self-trust of eternal “I AM” – all that is.
Flowing into stillness means releasing life’s distractions to get to clarity. With consistent effort, you’ll love the new you.
Your increased self-awareness means you can attune to what you will no longer put up with and say yes to new adventures.
TIP:
- Gaze at clouds.
- Read a book in a hammock or by water.
- Window shop at a farmer’s or local market.
Breath by Breath: Simple Breathing Techniques for Inner Peace
As you immerse yourself in doing nothing, you act with mindful movements which strengthen your mind-body connection. Mindfulness (coined by Jon Kabat-Zinn) is being present and fully engaged in the moment without getting caught up in your thoughts
For example, slow measured breath nourishes cells with oxygen and removes carbon dioxide and calms your mind.
Some common breathing techniques you can do are:
- Pursed lip breathing. Breathe deep in through your nose, breathe out with pursed lips.
- Diaphragmatic breathing. Place your hands on your belly, breathe in through your nose, feel your belly rise; breathe out slowly and long.
- Mindful breathing. Find your quiet space, feel the inhale and exhale of your breath. This action lets you observe your thoughts without judgement.
- Deep breathing. Lie down, relax your shoulders, count four inhale, hold, and exhale fully emptying your lungs. This releases endorphins from your brain to relax you as well as reduce stress and muscle tension.
TIP:
- Build a routine to help you stay on track.
- Create a space of solitude within your home.
- Check with your doctor if you have breathing issues (i.e. COPD).
Discovering Global Wisdom in Quietude
Equally important is to have an appreciation for cultural perspectives and stillness practices.
Embracing Sanku: The Power of Stillness
Through mindfulness, deep breathing, and ten minutes of daily meditation, the ancient Eastern philosophy of Sanku teaches you how to have a calm mind free from restlessness.
Hesychia Stillness
Hesychia stillness is an Eastern Orthodox Christian tradition where the state of stillness and peace is attained through prayer and contemplation of God.
Taoist Stillness
The connection between slowing your breathing and experiencing a sense of timelessness is known as Taoist stillness. The relationship with the mind and the inner path to consciousness (chi) are learned.
Ma Stillness - Japan
Japanese concept of Ma is the “time and space life needs to breath, to feel and connect.”
Samatha Practice
The Pali word “Samatha” means calm, stillness, or tranquility. A steadfast attention to a single focus or object is a requirement of Samatha practice.
Sanskrit Terms Niścalatā Or Niścalatva
Hinduism defines stillness as “Samādhi without mind is free from all thought. When the mind goes to the state of stillness (niścalatā), the breath becomes still.”
Meditation Techniques for Lasting Serenity
Meditation is a conduit to stillness.
The purpose of meditation is to ground your body to hear, see, feel, touch deep the existence of you.
As you train your overactive mind away from negative energy (both internal and external), you regain a state of quiet openness to be vulnerable.
At the same time, limit blame for where your body and mind happen to be (skips to past and future). With this in mind, find a stillness meditation that resonates with your overall wellbeing. Below are suggestions:
- Silent meditation is the basic practice of sitting in a quiet space; release your thoughts and focus on your breath.
- Concentration meditation enables you to focus on a single topic for an extended period of time.
- Centering meditation is a process of being grounded in the present moment and release negative thoughts and emotions.
- Warrior Use visualization for self-improvement. For example, close your eyes and see yourself standing on a mountain.
- Yoga meditation uses ‘asanas’ or physical poses to calm your mind and achieve spiritual connection with the universe.
- Tai Chi meditation, a martial art technique, is used to reduce stress and help discover stillness as you move.
- Mantra meditation are phrases you chant aloud, whisper, or silently in your head repeatedly to bring about a state of awareness and equanimity.
Strategies for a Digital Detox
Sometimes serenity is hard to come by. As long as there are distractions from email to virtual displays, it stunts your ability to nurture cherished interpersonal connections with those closest to you.
This can trigger trust issues.
- Do you check their text messages or online activity?
- Does your partner or child feel neglected because you are preoccupied on a problem (unknown what ifs) or device screen?
In order to balance your online and offline life, create a safe space for family and friends to:
- Have open, honest conversation about what quality time means to them.
- Acknowledge their feelings when you’re engrossed in your device(s).
- Schedule time to go to a movie, walks or do nothing together.
- Respect their privacy.
TIP:
- Track screen time.
- Choose device-free zones.
- Turn off internet for one hour.
Bonus: Apps & Books
It’s important to create new ways to live your life intentionally. Here are a few resources.
Apps:
Books:
- Creating Stillness: Mindful Art Practices and Stories for Navigating Anxiety, Stress, and Fear by Rachel Rose
- Mindfulness for Transformation by Shamash Alidina
- Stillness is the Key by Ryan Holiday: Book Summary, Key Lessons and Best Quotes
- The Simplicity Of Stillness Method by Marlise Karlin
Stillness For The Soul: Journey to Calm
Stillness can seem impossible with the chaotic rush and overwhelm of daily living.
But if you really want a moment to simply ‘be’; to slow your breath and mind, you need to stop and let stillness guide you to your inner truth.
As your false social and cultural beliefs fall away, you’ll step into your ‘knowing’; stillness is already with you in each moment. You must choose to be still to find you.
Because your confidence, self-worth and inner peace resides in the joy of feeling alive and alert.