Be Still: A Beginner's Guide to Sitting in Silence
Silence can feel strange at first, but it's deeply restful. A simple beginner's guide to sitting in silence, with two hours of misty lake music.
Our days are full of sound. Traffic, notifications, voices, music, the hum of machines. Even when it's quiet around us, it's often noisy inside: thoughts, plans, worries.
Sitting in silence can feel strange at first. Some people find it uncomfortable. But with a little practice, silence becomes a place of rest, somewhere to come back to.
Why sit in silence?
- It gives your mind a break from constant input.
- It helps you notice how you're really feeling.
- It can make you calmer and more patient.
- It helps you hear your own thoughts more clearly.
You don't need to be "good" at meditation. Sitting in silence is simply sitting, without filling the space.
How to begin
Start small. Two or three minutes is plenty at first. You can build up slowly.
Choose a quiet place. It doesn't need to be perfectly silent. Early morning or late evening is often quietest.
Sit comfortably. On a chair with your feet on the floor, or on a cushion. Keep your back fairly straight but relaxed. Rest your hands in your lap.
Close your eyes or lower your gaze. Let your eyes rest softly on a spot on the floor if closing them feels uncomfortable.
Notice your breath. Don't change it. Just feel it moving in and out.
Listen to the silence. You'll probably notice small sounds: a clock, a bird, the fridge, your own breath. Let them be part of the silence.
When thoughts come, let them pass. They will come. That's normal. Notice them, and gently bring your attention back to your breath or to listening.
End gently. When your time is up, take a deeper breath, move your fingers and toes, and open your eyes slowly.
If it feels uncomfortable
Silence can bring up feelings we usually keep busy to avoid. If something difficult comes up, be gentle with yourself. Open your eyes, take a few breaths, and stop if you need to. You can always try again another day, perhaps for a shorter time.
If difficult feelings come up often, it can help to talk to a counsellor or a trusted person.
Silence with soft sound
Complete silence isn't always possible, or comfortable. Soft, slow music can be a gentle bridge. Our new two-hour video Be Still shows old trees standing quietly in soft mist beside a calm lake, with peaceful music for meditation:
Keep the volume low, and let the music fade into the background as you sit.
Make it a habit
- Sit at the same time each day, for example after waking or before bed.
- Use a gentle timer so you don't have to watch the clock.
- Keep a cushion or chair that you use just for this.
- Be patient. Some days will feel peaceful; others busy. Both count.
In closing
Silence isn't empty. It's full of room: room to breathe, to rest, to notice. Start with a few minutes, sit comfortably, and let yourself be still.
For more on quiet practices, read Journaling Prompts for a Quiet Mind.
Ethnoscape Media shares content for relaxation, inspiration and general information. It is not medical or psychological advice. Please talk to a qualified professional about your health.