Quiet Your Mind, Help Your Heart

By Jennifer Nelson

If the worries of the day make you tense and anxious, there's hope. Spending time in silence soothes the body and mind, helping to keep blood pressure and heart disease in check.

Silence is a balm for both physical and emotional health, says Eve Wood, M.D., author of 10 Steps to Take Charge of Your Emotional Life (Hay House, 2006). Chronic noise, on the other hand, raises blood cortisol levels and keeps them elevated. High cortisol—the fight-or-flight hormone—can cause high blood pressure, heart disease, impaired mental performance, and even increased abdominal fat.

The idea of silence might feel odd or frightening if you’re accustomed to a lot of noise. Expect that, but don’t let it deter you. Here are some ideas for getting more quiet time in your day.

Turn down the dial
It’s normal to have a radio on while doing chores. But try going without and spending 30 minutes in quiet as you wash dishes, dust, or iron. “Those kinds of things are mindless in a good sense as they don’t require us to do any heavy intellectual work,” says Joseph Dispenza, a spiritual counselor, former monk, and author of On Silence: 30 Days to a Powerful Spiritual Practice (iUniverse, 2003). Don’t be surprised if solutions to nagging problems become apparent during these quiet times.

Switch off bells and whistles
Cell phones, instant messages, and e-mails are filled with sound and stimulation. Each technology comes with an accompanying noise, most of which we don’t even notice anymore. Try silencing all your tech gadgets from time to time and spend a few hours enjoying the difference that accompanies a quieter life.

Give yourself a morning reprieve
Silence is important in the morning because cortisol levels are highest then. Don’t flip on the news or open the paper when you wake up. “It takes only 12 minutes in the morning to lower your cortisol,” says Janet Luhrs, author of The Simple Living Guide (Broadway, 1997). Spend the first minutes of the day sitting quietly and enjoying a cup of tea as the sun rises.

Work in the garden
The benefit of gardening is two-fold: It puts you in touch with nature, and it’s great solo silent time. Simply repotting some plants can bring stress levels way down.

Commute in quiet
A silent commute, with the CD player and radio off, can be an especially beneficial way to both begin and end the workday, Luhrs says. Silently reflect on the day’s events to renew a tired spirit and restore peace.

Step outside and stroll
Walking in nature is a simple way to find silence. Save the iPod for the gym and tune in to your natural surroundings.

Choose a quiet refuge
If you really need some quiet, consider a silent retreat. Here are a few to check out:

• Abbey of Gethsemani—Visitors join monks in prayer and silent reflection in Trappist, Kentucky.
• Kripalu Center—Based near Lenox, Massachusetts, the center offers courses in social silence.
• Rolling Meadows—During meals and free times, social silence is practiced at this Brooks, Maine, retreat.
• Spirit Rock—This Woodacre, California, retreat offers silence by the day or the week.