Being Present

The Ins and Outs of Mindfulness

Retreating Into Quiet

Quiet is where transformation happens. It is where the body quiets and dissipates stress chemicals and hormones accumulated throughout our day. It is where the mind stills, becoming less frantic, allowing our soft inner voice to surface. It is where we begin to recognize the need for healing, and where healing occurs. It is where we discover the nature of reality – how phenomena comes and goes, nothing is permanent, and everything changes.

In frantic, disjointed, complicated lives, how do we retreat into quiet?

Some very simple ways come to mind. Turning off our screens for a few minutes, or not turning them on at all comes to mind. First thing in the morning delay our check-in with email and text or news. During a break at work, sitting quietly (outdoors is best) rather than working screens. Taking a break during the work day to sit with ourselves.

If we are a meditator and are regular with our practice, we can lengthen the practice. Even a few extra minutes allows a few extra moments of quiet and stillness. If we are not meditating regularly, then start a daily practice. Ten to twelve minutes a day is a beautiful starting place for cultivating quiet and stillness.

Setting aside and planning for an extra long meditation or “retreat” experience enhances our practice, taking us ever deeper. Schedule a non-work morning and commit to meditating for three hours. Alternate sitting and walking practices. Assure quiet in your surroundings and set up a “do not disturb” zone. Many beginner meditators start with a simple half day retreat to access a deeper quiet and inner silence.

If there is a local meditation center near you, check their schedule for any half or full day retreats. Once you feel comfortable with this length of time, then take advantage of their weekend and week-long retreats. It is even possible to find virtual retreats that can be done at home under the guidance of virtual teachers. You may wish to enhance the virtual experience by setting yourself up in a space that allows you to be separate from everyone else in your household. Even a separate residence for a few days provides a great environment. (As long as screens stay off!)

Finally, as we move through our day, sitting quietly without immediately reaching for something else can feel like a beautiful gift. If minds are busy, which usually happens, drop awareness into the movement of the breath or into the sensations in a part of the body such as hands or feet. Just a few moments of respite . . . . . . quiet and stillness.

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drdeb

I am a certified mindfulness meditation teacher who has been teaching and guiding students at all levels in starting, developing, and maintaining a mindfulness meditation practice. I have personally been a mindfulness meditation practitioner for more than 20 years, initially teaching myself and growing into learning from various teachers over the decades. I am also a clinical psychologist, semi-retired from private practice. I have incorporated mindfulness meditation into my psychotherapy practice and taught many people how to use this practice to cope with many aspects of mental and emotional distress as well as social and life distress. Even after decades of practice, my passion for mindfulness meditation has not faded. If anything, my awe and respect for this practice has grown. The benefits (which I will write about in my blog) are immeasurable and continue to accrue in my personal, professional, and teaching life.

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