“Don’t look at the past; Focus on the present. Notice all the things that are pleasant.” – Abigail Coffman
The quote above is from my daughter. I was on a walk with her during vacation and we were quietly enjoying the beautiful nature around us. She said this quote out of the blue, and I was struck by the wisdom in her words.
In previous articles I have mentioned the power of silent reflection. It is a practice and discipline that takes time. Sometimes, you may feel that it flows and at other times you may struggle with it. Just be thankful for however the process goes for you that day.
People have often asked me about techniques for developing silent reflection. There is not a right or wrong way. I encourage you to find what works for you and to share it with the rest of us. You may find a technique that tends to work best for you and at other times you may want to mix it up. Here are some ideas to help you in your practice of silent reflection:
Focus on a Favorite Quote
Find a quote that helps to focus you and bring you to a sense of calm. It may be repeating a word over and over, such as “empty.” This is to give you a focus of emptying yourself so that you can be fully open like a blank sheet of paper. Others may focus on a verse or quote from their spiritual tradition. An example is: “Be still and know that I am God.”
Visualize an Empty Object
Maybe you are visually oriented. A helpful technique could be to visualize an empty bowl or vessel. You could even set out an actual empty bowl in front of you. Stare at the empty object and picture yourself being as empty as the object.
Matthew Kelly in his book, Rhythm of Life, states that he focuses on a red rose, which has special meaning for him. You also may have an object or symbol that has meaning to you that would help you to focus.
Still Your Body
Find a comfortable sitting position. Then focus on physically not moving. Even if you feel an itch, resist the urge to itch it. It will go away. Being physically still is a way to also discipline our body to join our mind in silent reflection.
Focus on Your Breathing
Our breathing in and out is a central component of life. Taking in deep breaths and then letting it slowly out can help with silent reflection. Focus on the rhythm of your breathing.
Sit in Nature
Stare at a particular object or close your eyes. Notice the wind on your arm or the warmth of the sun on your head. Clear your mind of thoughts and notice the senses of your body with nature.
What techniques have you found that works for you? The key is to empty yourself of distracting thoughts and feelings so that you are open to feel a deeper presence and peace. When you reach this state, just stay there. Let it wash over you.
After this time you will find your mind open and clear. You will often have more creativity, new ideas and perspectives. You physically will feel more rested and energized.
What techniques work for you with silent reflection? Please share.