The Art of Stillness: Finding Sanctuary Within
Stillness in Storms- Jan 9
- 7 min read
Updated: Jan 16
Introduction
In a world that moves at the speed of notifications and endless to-do lists, stillness can feel like a forgotten art—something elusive and unattainable. Yet, in those rare moments when we slow down, we discover a wellspring of calm, clarity, and connection within ourselves.
Stillness is more than the absence of movement or sound; it is a profound state of presence. It invites us to pause, breathe, and listen—not just to the world around us but to the quiet truths within.
My own introduction to stillness happened during a guided meditation session led by Celina Jacques, a psychotherapist I found while seeking new ways to process emotions and trauma. The experience was deeply emotional—it felt as if I had found a warm, safe mental space for the first time. I remember being brought to tears by the release and catharsis of that moment.
What began as a desire to escape emotional overwhelm became an awakening. I realized stillness is an invitation to meet myself exactly where I am, without rushing toward a solution.
Understanding Stillness
Definition of Stillness: Stillness is the practice of quieting the body and mind to cultivate awareness and calm. It isn’t limited to being physically motionless—it’s about being intentionally present, regardless of what’s happening externally.
Types of Stillness:
Physical Stillness:
Moments of non-movement and rest. Think of sitting quietly at sunrise or pausing during a busy day to breathe deeply.
Mental Stillness:
Freedom from racing thoughts and mental clutter. This is the stillness that helps ease a busy mind after a long day.
Spiritual Stillness:
A sense of inner peace and connection—when we tune in to something larger than ourselves, whether through meditation, prayer, or simply being present.
"Stillness is not the absence of movement but the practice of listening."
What are the Benefits of Stillness?
Why does stillness matter? Stillness offers gifts that impact every aspect of our well-being—emotional, mental, physical, and spiritual.
Benefits of Stillness:
Emotional Resilience:
Stillness provides a moment to breathe through emotions instead of reacting to them. This pause helps cultivate mindfulness and reduces anxiety.
Mental Clarity:
When we create space between our thoughts, we often gain new insights and improved focus. Stillness clears the mental clutter.
Spiritual Connection:
Stillness invites us to be present with ourselves, deepening our sense of purpose and alignment.
Physical Well-being:
The physiological effects of stillness, like reduced blood pressure and improved sleep patterns, are well-documented in studies on mindfulness.
Photo by Kelly
"In practicing stillness, I’ve learned that emotions aren’t meant to be suppressed but witnessed. I often use a grounding technique called SLICE (Sensation, Location, Intensity, Color, Emotion) to help me slow down and reconnect with my body during moments of overwhelm."
Cultivating Stillness in Daily Life
How do we begin making space for stillness? Small, intentional changes can create moments of calm amidst the noise of daily life.
Create a Dedicated Stillness Space:
A calm, inviting space encourages intentional rest. Add elements that bring you comfort—such as candles, plants, soft blankets, or essential oils.
This space doesn’t need to be elaborate—it can be a cozy corner by a window or a chair surrounded by books and soothing textures.
Establish a Stillness Ritual:
Morning Rituals: Start your day with quiet breathing, journaling, or drinking herbal tea as the world wakes around you.
Evening Wind-Down Practices: Unwind with slow stretches, soothing music, or a guided meditation. These rituals help shift from busyness to restfulness.
"For me, creating a stillness ritual is about grounding myself in simplicity—watching the sunrise, holding a favorite stone, or journaling my morning thoughts. It reminds me that calm is always accessible."
Techniques for Practicing Stillness
Breath Awareness:
A simple breathing
exercise to anchor yourself:
Inhale for a count of four.
Hold for four.
Exhale for six.
Repeat until you feel centered.
Body Scanning:
Sit or lie down and notice physical sensations without judgment. Begin at the crown of your head and work your way down to your toes.
Nature Immersion:
When possible, spend time observing natural elements—sunrises, flowing water, or bird songs. If you're indoors, even the sight of the sky through a window can offer a moment of calm.
Reflective Journaling:
Write about thoughts that arise during moments of stillness. Journaling allows for deeper processing and emotional release.
I’ve previously written about feeling anchored to the earth, even as storms raged around me—how the wind seemed still directly around me, touching but never harming me. It made me realize that nature reflects stillness if we take the time to notice.
Addressing Challenges to Stillness
Even with the best intentions, finding stillness can feel daunting. Many of us encounter discomfort, restlessness, or even fear when faced with silence and slowing down. Here are common barriers and ways to overcome them.
Common Barriers to Stillness:
Discomfort with Silence:
Silence can bring up emotions we’ve avoided or drowned out with distractions.
Restlessness:
The need to “do something” often feels urgent.
Fear of Facing Emotions:
Stillness can uncover buried emotions, which may feel overwhelming.
External Distractions:
Noise, notifications, and responsibilities can pull us away from stillness.
Tips to Overcome Barriers:
Start Small:
Begin with 2–5 minutes of stillness. You can gradually increase this time as you become more comfortable.
Use Grounding Objects:
Hold something meaningful, like a small stone, crystal, or fabric, to keep you anchored.
Incorporate Sound:
Gentle background music or nature sounds can make the silence feel more inviting.
"Stillness doesn’t demand perfection. It meets you where you are—messy thoughts and all—and gently invites you to just be."
Creating Community Through Stillness
Stillness doesn’t have to be a solitary practice—it can foster connection and create shared moments of peace.
Ideas for Community-Based Stillness:
Quiet Hour Gatherings:
Host or attend a quiet hour where participants read, meditate, or reflect silently together.
Stillness Circles:
These can be virtual or in-person spaces where individuals gather to practice breathing exercises or guided meditations.
Accountability Partners:
Find someone who shares your intention for stillness and check in with each other regularly about your practice.
Sharing stillness with others can deepen its impact and provide gentle accountability. It reminds us that calm is something we can cultivate not only within ourselves but in our communities.
Personal Story: My Journey with Stillness
For me, one of the most profound lessons stillness has taught is that healing happens when I allow myself to stop rushing to "fix" things.
The first time I consciously embraced stillness was during a guided meditation by Celina Jacques. I wasn’t sure what to expect—but the simplicity of breathing and finding a mental space of warmth and safety brought me to tears. It was as though the world around me paused, holding me in place as I exhaled my burdens.
I’ve also leaned on stillness during moments of overwhelm. When my mind races, I use the SLICE technique (Sensation, Location, Intensity, Color, Emotion) to process what I’m feeling.
Stillness doesn’t remove life’s struggles, but it offers a space where I can see them clearly and respond rather than react.
How to Begin Your Stillness Practice
Starting a stillness practice doesn’t need to be complicated. The key is consistency and self-compassion.
Simple Starting Points:
5-Minute Morning Breathing Session:
Sit somewhere comfortable and focus on your breath for five minutes before starting your day.
Mindful Walk:
Leave your devices behind and take a slow, mindful walk, noticing the sounds, sights, and smells around you.
Stillness Check-In:
At the end of the day, write a short reflection: When did I feel most still today?
The goal isn’t to achieve perfect calm but to show up for yourself in quiet, meaningful ways.
Additional Resources for Cultivating Stillness
Exploring stillness is a journey enriched by inspiration and guidance from various sources. Below are curated resources to support your stillness practice, deepen your understanding, and nurture your inner calm.
Books on Stillness and Mindfulness:
The Art of Stillness: Adventures in Going Nowhere by Pico Iyer
A beautifully reflective book that explores the importance of slowing down in a fast-paced world. (Digital | Physical)
Stillness is the Key by Ryan Holiday
A modern take on ancient wisdom, focusing on how embracing stillness leads to resilience and clarity. (Digital | Physical | Audio)
Wherever You Go, There You Are by Jon Kabat-Zinn
A foundational guide to mindfulness and being present in everyday life. (Digital | Physical)
Guided Meditation and Breathing Exercises:
Celina Jacques (Patreon)
Psychotherapist Celina Jacques offers gentle guided meditations focused on trauma-informed healing and presence.
Insight Timer App
Free meditations, breathing practices, and stillness reminders to help you build a daily practice.
Articles and Blog Posts on Stillness:
Why Stillness is Essential for Mental Clarity (Psychology Today)
A psychological perspective on why stillness is a necessary part of well-being.
The Art of Being Still (Mindful.org)
A practical guide on integrating mindfulness into your everyday life.
Journaling Prompts for Reflection:
When was the last time I felt truly at peace?
What sensations do I associate with calm (sounds, smells, textures)?
How can I create moments of stillness in my daily routine?
What distractions or fears keep me from slowing down?
What does “stillness” mean to me beyond just quiet or rest?
Free Printable Resource:
Stillness Practice Journal:
This free journal includes reflection prompts, tips for creating a stillness space, and exercises to guide you through your journey.
Community and Support:
Online Mindfulness Circles
Platforms like Insight Timer and Mindful.org offer virtual spaces to meditate with others.
Local Meditation Groups
Check local community centers or holistic wellness spaces for weekly meditation meetups.
By using these tools and resources, you’ll find a supportive structure to deepen your practice and make stillness an integral part of your life.
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