Practice 1 Hour of Silence Every Day
Honoring yourself with one hour of uninterrupted daily silence is a simple yet powerful spiritual practice. You can start with one hour, but if you crave more, add 15 minutes daily. Remember that there is no right or wrong way to practice this beautiful silent meditation. The following list is simply a starting point. Adopt what works for you and fine-tune as necessary.
1. Schedule your hour of silence at a particular time every day when you know there will be little to no interruption.
2. Turn off the TV, radio, computer, and all other devices during that hour. Power off or silence the phone, Put down all books and other reading material. If you have a partner, roommate, or children, give them a heads-up and ask them to help you by giving you some space for silence.
3. Gather anything that will help you feel more grounded and present during your hour of silence. Suggestions include a yoga mat, meditation cushion, pillows, blanket, bolster, water, or hot tea.
4. Light a candle or burn incense to honor yourself in this hour of silence.
5. Find a relaxing spot. This can be inside or outside. You can sit cross-legged in a meditative posture or lie comfortably on your back on a yoga mat or blanket. You can rest quietly with your eyes gently shut or gaze softly at a natural object. Alternatively, engage in an activity that does not require hearing, seeing, or expressing words. Gentle and mindful housekeeping or gardening are excellent activities of silence, as is a long walk in nature.
6. Engage your senses without judgment. How does the air feel on your skin? What do you hear? Are there any scents? What do you taste in your mouth? Listen to the silence, enjoying this hour-long respite from thinking, reviewing, planning, and imagining. Stay in the present moment.
7. Breathe deeply and mindfully. Inhale through your nose and exhale through your mouth, bringing in silence and expelling mental “noise.”
8. At the end of your hour of silence, let your first word(s) be an expression of gratitude or love; then, put out the candle.
9. Reflection. If you practice journaling, maybe write a few words about the experience. How did you feel before your hour of silence, and now what do you notice?