Silence

What's that sound?

Stop what you are doing and just listen. Seriously. What is the background noise that you didn't even notice 5 minutes ago? Mentally list 3 things you hear. Note the sound that is closest to you: maybe it's your computer humming along? How about the mid-range distance: Could be a ticking clock or humming appliance, or (other humans!) your kids or coworkers doing their thing.

Take a breath and let your ears reach for the more distant sounds. Possibly the sounds come from outside the building: maybe a car driving past or even an airplane overhead. If you listen very hard, you may even be lucky enough to discover wildlife outside your window: a bird singing or a squirrel chattering.

Were you even aware of all the commotion going on around you or are you in the habit of just tuning it all out? Just for the next few minutes, I invite you to notice the sounds of your environment without assigning labels or judgements.


Note: no audio for this week's session for 2 reasons:
1.  The theme is "silence." Get it?
2.  But more relevant, I'm recovering from laryngitis as a result of a winter cold!



Silence is the sleep that nourishes wisdom. Francis Bacon



Reminder: review the instructions for all sessions in the FAQs

This session will take you about 8 minutes.
1. Once you're comfortable in your chair, breathing only through your nose, see if you can actually hear your own breath as it enters and then slowly leaves your body.

2. You may notice that as you concentrate on your breath, it begins to slow, each inhale and each exhale getting longer, deeper. Continue 5 more breaths this way.

3. Move your hands to grasp the outside edge of your chair seat, near your thighs. If the chair armrests are in the way, you can grab those instead. Sitting up tall, fingers holding the seat edge, inhale as you lift your chest forward, exaggerating the curve of your spine and drawing your shoulders back. ("cow pose")

 4. Still holding the seat edge, on an exhale, reverse the curve, rounding the spine as you pull your belly in and shift your shoulders forward. ("cat pose")

 5. Repeat numbers 3 and 4 each 3 more times, always slowly moving with the breath. Let your hands settle in your lap when you're done.

 6. Rest back against the back of your chair, but keep a long spine, good posture. Inhale as you straighten both knees, lifting both feet off the floor, ankles flexed so the toes point upward. Exhale them back down. Repeat 3 more times, pulling the toes toward you as the calves begin to warm up.

 7. Push about 2 feet away from your desk to give yourself some extra room. Slide the legs apart so that the back of your knees rest near the very outer (side) edges of your seat. Sitting up tall again, using the belly muscles so you don't need to lean back against the chair. Inhale as you raise both hands high into the air, reaching for the ceiling. As you exhale, sweep both arms forward and down to land on the chair seat between your knees or on your thighs. As you sweep your arms down, lean your torso forward, hinging from the hips. Repeat 3 more times.

 8. Close the knees together, let your hands settle in your lap, and lean against the backrest. Return to the quiet breaths that we started with today. Keep listening for 10 more breaths, then return to your day continuing to pay attention to all the sounds around you.