PURPOSE: To recognize mind chatter and give space for thoughts to settle.

PREPARATION: Comfortable clothing preferable; chair optional; timer.

Minute one: Set your timer for one minute. Rest your hands comfortably on your lap. Roll your sits-bones (buttocks bones) forward so that your spine is straight yet relaxed. Feel the totality of your body.  Start the timer.

Minute two: Feel your body and listen beneath the noise. When the timer rings, reset for another minute.

Minute three: Return to your body and to listening beneath the noise. Reset timer for a minute.

Minute four: Return to your body and to listening beneath the noise. Reset timer for a minute.

Minute five: Return to your body and to listening beneath the noise.

Complete your practice by staying silent, noticing the flow of mind chatter and the ease or difficulty in giving space to settle thoughts.

Daily 5 minute Practice: Practice Silence each day for 5 minutes. Vary your location and the time of day. Grow your practice to a full day!

Bonus offering: read the book Listening Below the Noise by Ann D. LeClaire.