We live in a world full of noise and chatter, and it can be hard to find a break from it all. If you’re feeling overwhelmed, give this mindfulness exercise a shot. It’s called the Sphere of Silence, and it’s a 60-minute routine to help you collect your thoughts, stay grounded, and decide how you want to enter your day. There’s one important ground rule: Complete the steps below in silence.
- The first half hour is broken down in three 10-minute segments. Spend the first segment writing your short-term, medium-term, and long-term goals. Then, dedicate the next 10 minutes to assessing your progress on your goals from the previous day. Use the final 10 minutes to take note of unmet goals and assess why you haven’t achieved them. This will motivate you to focus on moving forward.
- Spend the next 10 minutes reading something — an article, a book, maybe even a poem — that teaches you something new or enriches your mind.
- Then, spend 10 minutes writing. Maybe you’ll jot down a reaction to what you just read, or a poem of your own.
- Use the final 10 minutes for self-reflection. This part of the practice allows you to harness your calm during stressful situations and mindfully choose to stay out of negativity.