{"id":125836,"date":"2024-04-08T06:15:18","date_gmt":"2024-04-08T12:15:18","guid":{"rendered":"https:\/\/bemorewithless.com\/?p=125836"},"modified":"2024-04-09T17:42:20","modified_gmt":"2024-04-09T23:42:20","slug":"quiet-time","status":"publish","type":"post","link":"https:\/\/bemorewithless.com\/quiet-time\/","title":{"rendered":"The Power of Embracing Quiet Time"},"content":{"rendered":"\r\n

\"\"<\/em><\/p>\r\n

Note: This article about quiet time is by contributing writer Tammy Strobel.\u00a0<\/em><\/p>\r\n\r\n\r\n\r\n

As I type these words, a torrential rain is beating against my window. It’s the perfect day to embrace quiet time; even my kitten decided to take a play break and nap. Today, I\u2019m following my kitten\u2019s example and making time to rest, reflect, and meditate. This isn\u2019t easy for me because I like to be on the go. However, I\u2019m incorporating more moments of quiet and stillness into my routine because these moments sustain my energy.\u00a0<\/p>\r\n\r\n\r\n\r\n

\u201cTaking time for silence restores the nervous system, helps sustain energy, and conditions our minds to be more adaptive and responsive. For example, silence is associated with the development of new cells in the hippocampus, the key brain region associated with learning and memory. But cultivating silence isn\u2019t just about getting respite from the distractions of office chatter or tweets. Real sustained silence, the kind that facilitates clear and creative thinking, and quiets inner chatter as well as outer,\u201d says Justin Zorn and Leigh Marz<\/a>.<\/p>\r\n\r\n\r\n\r\n

If you want to incorporate more quiet time into your life, you don\u2019t have to drastically change your routine. Instead, choose one or two ways to bring quiet moments into your daily life. Below are a few ideas to consider trying:\u00a0\u00a0<\/p>\r\n

15 Ways To Embrace Quiet Time<\/h2>\r\n\r\n\r\n\r\n

1. Morning meditation & journaling\u00a0<\/h3>\r\n\r\n\r\n\r\n

Before delving into your early morning schedule of work emails or projects, take a brief one or two-minute pause in silence. Engage in a short meditation<\/a> or reflect on your intentions and goals for the day. After spending a few moments in quiet contemplation, dedicate an additional two minutes to jot down any goals, intentions, or ideas that surfaced in your notebook. A journaling or meditation habit will help you embrace quiet time.<\/p>\r\n\r\n\r\n\r\n

2. Mindful breathing<\/h3>\r\n\r\n\r\n\r\n

When I get into work or creative projects, I forget to focus on my breath. Plus, when I\u2019m on the computer for long stretches my breathing gets shallow. Consider setting your timer for 30 minute intervals. When your timer goes off, take a minute or two and focus on your breath. This is a great way to bring yourself into the present moment. A quiet time routine of regular mindful breathing is good for your body and your soul.<\/p>\r\n\r\n\r\n\r\n

3. Lunchtime break<\/h3>\r\n\r\n\r\n\r\n

Before I simplified my life, I didn\u2019t take lunch breaks at work. And if I did take a lunch break, it felt rushed. Today, I take a lunchtime break and I use my break for quiet time. I turn off my computer and go for a walk instead of scrolling Instagram. Or I\u2019ll sit on the couch and cuddle with my cat or do a short meditation. Consistent breaks throughout the day do wonders for your motivation and creativity.<\/p>\r\n\r\n\r\n\r\n

4. Digital detox<\/h3>\r\n\r\n\r\n\r\n

Over the years, I\u2019ve learned to love long digital breaks<\/a>; especially on vacation. I also designate time away from electronic devices during my daily routine. Turning off my phone is a wonderful way to enjoy peaceful moments. My digital breaks range from 10 minutes to 24 hours and they are wonderful!\u00a0<\/p>\r\n\r\n\r\n\r\n

5. Spend time outside\u00a0<\/h3>\r\n\r\n\r\n\r\n

It\u2019s easy for me to justify not going outside; especially when work gets busy. However, spending time in nature is calming and centering. Plus, a two hour walk isn\u2019t required. If my day is full, I might spend a few minutes sitting outside or take a 15-minute walk.\u00a0<\/p>\r\n\r\n\r\n\r\n

6. Gratitude journal<\/h3>\r\n\r\n\r\n\r\n

After I wake up in the morning, or before going to sleep, I write down two or three things that I\u2019m grateful for. This practice boosts my well-being and calms my anxiety.\u00a0<\/p>\r\n\r\n\r\n\r\n

7. Silent commute<\/h3>\r\n\r\n\r\n\r\n

Instead of listening to a podcast, audiobook, or music, use your commute to work or school for quiet reflection. This is a great opportunity to enjoy the silence or observe the world around you.<\/p>\r\n\r\n\r\n\r\n

8. Movement breaks<\/h3>\r\n\r\n\r\n\r\n

I\u2019m a fan of incorporating movement breaks into my work day. Typically, I work for 30 minutes. Then I\u2019ll take a 5 minute break. During my break, I\u2019ll do squats, push-ups, lunges, or a mini set of weights. While I do these activities, I focus on my breath. It\u2019s such a lovely way to break up my day, and I have more energy!<\/p>\r\n\r\n\r\n\r\n

9. Bedtime routine<\/h3>\r\n\r\n\r\n\r\n

Create a bedtime routine that\u2019s relaxing. Avoid screens and engage in activities that are calming like reading, art, or hanging out with your loved ones (furry friends included).\u00a0<\/p>\r\n\r\n\r\n\r\n

10. Meditate for 30-seconds\u00a0<\/h3>\r\n\r\n\r\n\r\n

Take a 30-second meditation break. If you are just starting a meditation practice, tiny meditation sessions are an excellent beginning point. Find a comfortable place to sit, close your eyes, breath deeply, and meditate for 30-seconds in the quiet. Try it for a week \u2013 or more \u2013 and then increase the amount of time you meditate.\u00a0<\/p>\r\n\r\n\r\n\r\n

11. Mindful eating<\/h3>\r\n\r\n\r\n\r\n

I\u2019m trying to slow down at meal time because I have a tendency to eat quickly. Instead, I want to savor my food, and pay attention to the flavors and textures in my meals. Also, not looking at my smartphone while I eat helps!<\/p>\r\n\r\n\r\n\r\n

12. Create a quiet corner<\/h3>\r\n\r\n\r\n\r\n

Create a quiet corner in your home<\/a>. It could be a cozy chair, the corner of your couch, or an extra bedroom. Adding a cozy blanket, soft lighting, and decorations to the space might inspire you to visit your quiet corner more often.\u00a0<\/p>\r\n\r\n\r\n\r\n

13. Breathe before tasks<\/h3>\r\n\r\n\r\n\r\n

When you finish a task \u2013 whether it\u2019s answering an email, doing the dishes, or making the bed \u2013 take a minute to focus on your breath. Breathing deeply helps me clear my mind and it gives me 30 seconds or a few minutes of quiet. When I do this, I\u2019m less likely to rush through my day.\u00a0<\/p>\r\n\r\n\r\n\r\n

14. Pause between activities<\/h3>\r\n\r\n\r\n\r\n

Pause between activities, be still, and notice how you\u2019re feeling. Taking a pause takes less than a minute and it can help reset my frame of mind.\u00a0<\/p>\r\n\r\n\r\n\r\n

15. Evening reflection<\/h3>\r\n\r\n\r\n\r\n

As you wind down in the evening, make time to journal<\/a>. Write about your day; the highlights, lows, and everything in-between. This is an easy and simple way to let go of stress and practice gratitude.<\/p>\r\n\r\n\r\n\r\n

Parting words and wisdom<\/h3>\r\n\r\n\r\n\r\n

Justin Zorn and Leigh Marz<\/a> wisely noted, \u201cThe world is getting louder. But silence is still accessible\u2014it just takes commitment and creativity to cultivate it.\u201d\u00a0Plus, making time for quiet moments can sustain your energy, foster creative ideas, boost your well-being, and more. Choose one idea that I shared above and try incorporating it into your daily routine.\u00a0<\/p>\r\n\r\n\r\n\r\n\r\n\r\n

Resources to help you embrace quiet time<\/h3>\r\n\r\n\r\n\r\n

Books<\/h4>\r\n\r\n\r\n\r\n