20 Ways Sitting in Silence Can Completely

Transform Your Life

By: Tiny Buddha, where this was originally featured.

Silence is a source of great strength. ~Lao Tzu
For over two years I spent one out of every four weeks in silence. At the time I was living
at a Zen Monastery and every month we would have a week-long silent retreat.
During this retreat we sat meditation in silence, ate in silence, worked in silence, and only
communicated through hand gestures and written notes.
At first living like this was hard, but over time I learned to grow to appreciate silence. By
the time I left I learned that silence was my friend and teacher.
What did silence teach me?
1. SATISFACTION
I used to think I needed to watch TV every night. But at monastery I went without and
discovered I didnt need it.
Silence taught me to be happy with less. Pick something thats weighing you down and
let it go. Your life will thank you.
2. EXPRESSION
When you can only talk by writing a note, you only say whats important. Before the
monastery I talked a lot but said little.

Silence taught me that a few simple words well spoken have more power than hours of
chatter. Think of one simple thing you can say that would help someone feel better and
say it.
3. APPRECIATION
Being able to speak makes life easy, but when I couldnt talk I learned how much I relied
on others.
Silence taught me to appreciate the value of relating to others. The next time you see your
friends or family, try to really listen. Deep listening expresses deep appreciation.
4. ATTENTION
Several times at my first retreat I thought my phone was vibrating. But then I would
remember I didnt have my phone. It showed me how my phone divided my attention.
Silence taught me how important it is to let go of distractions. The next time you are with
someone you care about, try turning off your phone and putting it away. It will make
paying attention easier.
5. THOUGHTS
I once sat a retreat next door to a construction project. What amazed me was how easily
my thoughts drowned out the noise. I realized if my thoughts were this loud, Id better
make them as wise as possible.
Silence taught me the importance of shaping my thinking. Take time each day to notice
your thoughts and let go of thoughts that dont serve you.
6. NATURE
Because I sat retreat in every season, I know that the sound of wind in fall is different
than it is in winter.
Silence taught me to notice nature. Take a short walk outside in silence and youll
discover the wisdom and peace that nature has to offer.
7. BODY
During retreat I noticed that whenever I got lost in thought, I lost track of my body. And
when I focused on my body, my thoughts would calm down.
Silence taught me to be in my body. Close your eyes and ask, What sensations do I feel
in my hand? Learning to feel your body can calm your troubled mind.

8. OVERSTIMULATION
Whenever I went into town after retreat, the world seemed so loud and fast. I came to
realize how much our senses have to process most of the time.
Silence taught me the importance of reducing the stimulation. Enjoy some quiet time
everyday. The less you see and hear, the more settled your mind can become.
9. SOUND
People would come to the monastery and remark how quiet it was. But living at the
monastery I knew all the noises, from frogs, to owls, to the sound of sandals on the
sidewalk.
Silence taught me that the world is a rich texture of sounds. Sit in front of your house and
close your eyes. Youll be amazed at what you hear if you listen long enough.
10. HUMANITY
During retreat I was surrounded by imperfect people who were doing their best. Some
were happy, some were sad, but all were wonderfully human.
Silence taught me that people display great beauty. Find a good spot to people watch with
an open heart. What you see may inspire you.
11. SPACE
For a long time anytime something difficult came up, I would just distract myself. But
retreat taught me that if I avoided something it would never go away.
Silence taught me that space helps me face hard times. The next time you face something
difficult, pause and honor whatevers arising.
12. LOVE
I used to think love was this big thing. But in retreat I found that I felt love for so many
things.
Silence taught me that love can be simple. Think of someone you havent said I love you
to recently and tell them.
13. COURAGE
I used to think courage was about facing danger, but during retreat I realized that real
courage is about facing yourself.

Silence taught me the courage it takes to be still. When we stop moving everything were
running from catches up. The next time you are afraid, stop and wait for it to pass. There
is immense courage inside your heart.
14. PERSEVERANCE
Every retreat reminded me that speaking is easy, but staying quiet is hard.
Silence isnt flashy, but it has an immense power to endure. The next time someone
doubts you, instead of disagreeing, silently vow not to give up. Action is speaks volumes.
15. FAITH
I often ask for reassurance or feedback. But living is silence meant I had to trust my
instincts.
Silence taught me to have faith in myself. The next time you begin to feel anxious, sit in
silence and see if you can find the space of deep faith that lives in your heart.
16. HONESTY
I used to lie so I wouldnt have to explain myself. But when I couldnt talk I began to
notice this impulse and how much it degraded my integrity.
Silence taught me the importance of telling the truth. Notice times where you tell little
lies and try telling the truth instead. It isnt always easy but its the first step to trusting
ourselves and others.
17. GRATITUDE
During retreat I didnt have a lot of comforts. It helped me see how much I took for
granted and how much I had to be grateful for.
At the end of every day sit in silence and ask yourself what am I grateful for. Youll be
amazed at the blessings you discover.
18. SIMPLICITY
I used to love drama and conflict. But at retreat I found I was happier when I kept it
simple.
Silence taught me that simplicity and joy are close companions. Pick one space in your
home you could simplify. Keep it simple for one month and enjoy the ease it offers your
life.
19. CONNECTION

I used to think I had to talk in order to feel connected. I realized during retreat that I can
feel connected just by being near people I care about.
Silence taught me that words can get in the way. Do something in silence with someone
you love. It will be awkward at first but eventually you will see what it means just to be
in someone presence.
20. TRUTH
I studied philosophy in college and I thought I could read about truth. But retreat taught
me that truth is found in silence.
Silence has taught me a deeper truth than words ever could. Sit in silence once a week
and feel the truth in your heart. Its there whether you can express it in words or not.