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Hello, all! Below is an exercise to invite silence into your life. True silence allows for deep reflection and creates room for us to grow with ourselves. For some, silence will be uncomfortable at first. That is okay. What matters is that you’re actively learning to be with yourself. Take the time to listen to your mind and body. Welcome silence as an old friend, and it’ll embrace you as such.

The Process

Close your eyes, and take a few deep breaths in and out. Focus first on your breathing. Once you are relaxed, bring your attention to your ears. Tune in to the sounds around you. Perhaps you can hear the airflow from an A/C unit or the chirping of birds. Listen to your environment. Allow the sounds to exist as they are. Welcome them and thank them for being present. Then thank yourself for taking this time to be present. This should be done in your mind.

Once you are comfortable with the sounds around you, imagine a volume dial that is connected to the sounds in your environment. Slowly turn the dial and imagine the sounds fading away. Continue to breathe deeply as you do this. Breathe in and hear the sound. Breathe out and let it go. After a few minutes of this, the dial should be at 0. If done properly, you will be in a deep state of meditation where sound does not exist. Allow yourself to explore this area.

Imagine a ball of soft white light forming in your stomach. As you breathe, slowly let it encompass your inner body. Once you are fully embraced by the light, begin to release the tension in your body. Start at your toes and work your way up to your head. Let your muscles relax. Allow yourself to feel as you release tension. What do you feel? The body holds onto trauma and emotions in certain parts of the body. All emotions are welcome here. All thoughts are valid. Slowly filter your emotions through the white light. Associate the emotions with color as they arise. Then move them through the white light surrounding your body. Watch them fade. It is okay if they are still visible. What matters is that you are aware of their presence.

Once you’ve worked through your entire body, breathe out and let all the colors fade (including the white light). Let yourself exist in silence for as long as you need. When you are ready, imagine the dial again. Slowly turn it until you become present of all the sounds around you again. When you are ready, breathe out and open your eyes.

Thank yourself for taking this time. Go in peace.