This week we’re chatting with Rebecca Moore, author of Radical Self-Care: Rituals For Inner Resilience. 

Hi, Rebecca! If you could recommend One Good Thing everyone can do to improve their mental health, what would it be?

Incorporate the practice of ‘noble silence’ into your day. It’s a method rooted in Buddhist tradition that involves refraining from verbal and non-verbal communication to reduce external distractions and mind chatter. Noble silence is observed by many as a spiritual practice but can be used by anyone, in any setting, as a useful addition to your mental health self-care toolkit.

Interesting. Why is this your One Good Thing?

During my yoga teacher training with The Sacred Fig, I was introduced to the practice of observing silence each morning. This meant refraining from any form of communication, whether by speech, gesture, physical touch or eye contact. It was challenging at first, but a couple of days in, I felt a huge relief having time to be in my own energy before pouring it out. There were also meal times when we were invited to eat in silence, which allowed me to be present with the enjoyment of eating without the pressure of social engagement.

Finding ways to weave periods of silence into my everyday life has been a game-changer. In a world that constantly demands our attention and communication, taking time for silence allows me to conserve my energy, become more intentional with my words when I share them and deepen my connection with myself.

So how do we practise noble silence?

Adapting noble silence for a busy modern life requires carving out intentional periods of quiet time throughout the day. This can be done in various ways: starting with a silent meditation in the morning, being mindful and slower in your speech when interacting with others and engaging in quiet activities in the evening without distractions from technology. You could try one meal a day in silence to focus entirely on the act of eating and the sensations involved. Enjoying a long walk in silence without listening to your favourite playlist or catching up on that podcast episode may not sound so appealing, but I promise it’s worth it.

How will engaging in noble silence benefit us?

Observing silence reduces external stimuli and mind chatter, creating space for mental clarity and calm, and enhancing awareness of our thoughts and emotions. Conserving energy usually spent on constant communication allows us to become more focused and present. It also helps us to communicate more thoughtfully and intentionally, improving our relationships. Overall the practice of noble silence provides a necessary break from the often overwhelming demands of daily life.

Are there any common pitfalls of your One Good Thing? How can we avoid them?

It may be difficult to settle into silence because of our habitual nature of constant communication. Starting with just a few minutes can help ease your way into longer periods. You may notice that in silence your thoughts become loud and intrusive. Bringing focus to your breath is a great way to anchor the mind and connect you to your body.

Attempting noble silence within a lively household or workplace can be challenging. It’s common to feel awkward or misunderstood, especially if those around you are unaware of your practice. This can be avoided by sharing your intention to observe periods of silence with family, friends and colleagues so they can support you.

How do you personally do your One Good Thing?

I always begin my day with silent meditation and mindful breathing. When I have spacious mornings, I indulge in longer periods. On busy mornings or when I have company, I make sure to get at least 11 minutes in. I’ve stopped taking my phone and laptop into my bedroom past 9pm to avoid late-night screen time and create space for quiet mindful rituals like reading or journaling. It also helps not to wake up in the morning with these devices in sight. During the day if I notice feelings of overwhelm arise, I take a moment or a few minutes to return to silence and regulate. I also try to catch myself in the urge to respond immediately in conversation with others. Taking a moment to pause enables me to communicate what I genuinely want to say rather than the first thought that comes to mind.

How has noble silence changed your life?

Noble silence has become a cherished practice that provides me with sacred time to be alone with my thoughts and feelings. It has made me aware of how much energy is consumed by constant communication and how exhausting it can be without conscious breaks. Spending time in silence gives me the opportunity for self-reflection and mental rest. It has become a non-negotiable self-care ritual I practise to preserve my overall sense of sanity and wellbeing.

Frame Of Mind is Stylist’s home for all things mental health and the mind. From expert advice on the small changes you can make to improve your wellbeing to first-person essays and features on topics ranging from autism to antidepressants, we’ll be exploring mental health in all its forms. You can check out the series home page to get started.

Images: Adobe