Just for today, try to enjoy a moment of silence. Try not filling it with worrying, planning, deciding or regretting. Open your heart and mind to a sense of spacious awareness and find the breath. Be still and embrace the freedom that is available in the refuge of silence.
If you’re unaccustomed to enjoying your moments without filling them with talking or being busy, the entire idea of it may cause you to feel restless or anxious. Take it slowly. Try approaching silence briefly with an attitude of curiosity. As you practice awareness of breathing in stillness, you can increase your level of ease with it gradually until you eventually feel a sense of refuge in it.
Does being still cause you undue anxiety? What is it that you’re afraid of? If you have a history of trauma, being still and without words may cause you to feel overwhelmed. If this is the case, you might consider seeking trauma therapy for support in healing from trauma. You might consider practicing awareness of sounds rather than awareness of breathing. Or you might also try listening to guided meditations at first rather than practicing without guidance. You might also find it useful to work with a mindfulness therapist who can support you in finding mindfulness and meditation practices that give you a sense of refuge rather than triggering you.
Jen Johnson is a mindfulness teacher, coach, and therapist teaching meditation for healing, creativity, and resilience. Register for the MBSR online course to learn more about mindfulness.