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QUOTE OF THE WEEK
The quieter you become, the more you can hear.
The Breakdown
Hey fam!
DEEP DIVE
The pressure to always be accessible, from bosses and followers alike, can make silence seem distant or even undesirable. We often think practicing silence is only for monks or self-help gurus. I also used to think 'mindfulness' was something you needed years of experience with. Having grown up with technology right by my side, detaching from it never felt like an option.
However, it's not just technology, by spending more waking hours in school, university and eventually work, we define ourselves as being 'busy'. It almost becomes a badge of honour at times. Yet, we can all break away from the noise, even amidst our tech-filled lives and busy schedules. This doesn't mean severing all ties with the digital world or working less. Rather, it's about finding quiet moments to reflect and recharge.
'We can all cultivate silence, even amidst our tech-filled lives and busy schedules'
This Isn't Hearsay...
Scientific evidence backs up the power of silence. For example, practicing silence for 2 minutes after listening to music can reduce blood pressure. Also, it helps us calm our racing thoughts and even improves our focus. In a world where focus and concentration can be highly rewarded ('Deep Work' by Cal Newport explains this idea further), silence can be a gateway into that focus.
How to Cultivate Silence
For you to suddenly make time for a 60-minute silence-filled session in a dark room would be like asking you to climb Mount Everest without any training!
Silence is more about creating the space for introspection, which is easier than you think. As with anything I suggest, start small and level up slowly.
Here are 5 simple practices to practice silence in your daily routine...
Embrace tech-free walks: Leave your devices behind and immerse yourself in the world around you (noise-cancelling headphones are allowed -- No music!).
Pro tip - Ask yourself: How is the world moving around you? Allow what you see to answer the question for you...
Schedule silence: Block 1-5 minutes in your phone or work calendar daily for 'Being Present,' observing your thoughts without distraction.
Journal: Write (either your 'Notes' app or a physical notebook) your thoughts and feelings. Start by timing yourself to write for 2 minutes, you'll be surprised by how much you write!
Use Do Not Disturb: Set your phone to Do Not Disturb or Airplane Mode whilst focusing. Start with a 10-minute block and gradually increase.
Find peaceful hobbies: Hobbies like reading, hiking or yoga can bring peace.
A quiet, tech-free walk can have a positive impact on your health.
TIPS & TRICKS
TAKE ACTION TODAY
Take a moment to consider when you can insert a 2-minute silent period of silence:
Between meetings or lectures
During a meal
In the first/last hour of your day.
You could even feel inspired enough to do so right now!
THIS WEEK’S RECOMMENDATION
This video introduces the main points of why silence is a good practice. It also offers an interesting perspective on the topic.