Many of us have forgotten (or even fear) quiet. We live in a world full of noise and chatter. A world wherein our daily routines are inundated with distractions and responsibilities. This practice, called the Sphere of Silence, is a 60-minute routine that can help you stay grounded, focused, and most importantly, remain hopeful when your mind wants to spiral. There is one ground rule: Follow the below steps in complete silence.

  • The first half hour is broken down in three 10-minute segments. Spend the first 10 minutes writing your short-term, medium-term, and long-term goals. Then, dedicate the next 10-minute set to assessing your progress on the goals you set the previous day.
  • Use the final 10 minutes to take note of any unmet goals and assess the reasons why you have not achieved them. This will motivate you to focus on moving forward.
  •  Spend the next 20 minutes reading a book, something that teaches you new things or enriches your mind with practical knowledge.
  • Spend the first 10 minutes of this step reading a chapter of your book. Then, use the remaining 10 minutes to write down a summary of what you just read by hand to strengthen your ability to process the information, and learn something new.
  • Use these last 10 minutes for self-reflection and, if you believe in a higher power, for communicating with God, the Universe, your spirituality, or whatever you prefer. This part of the practice allows you to harness your calm during stressful situations and mindfully choose to stay out of negativity.


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