Are you up for our 3 Day Challenge?

Your mission should you choose to accept it: sit alone, in silence for 15 minutes, no phones, no music, no people, no distractions, everyday for the next 3 days. And it starts TODAY. Find a time that’s suitable for you, but not before bed. It needs to be during the day or in the early evening.

Where you want to do this is up to you but it needs to be as quiet as possible (meaning you can’t hear people talking, traffic passing by, footsteps, music, etc.). There needs to be no distractions, so your phone needs to be off and no music playing. If you need your phone to keep track of 15 minutes, put it on airplane mode and move it out of reach and out of sight. Be aware of the space you choose, make sure there won’t be people walking by or cars driving past.

Some suggestions for where to do this:

– In a quiet room with the door closed (let everyone know not to disturb you if this will be a problem).

– In a secluded spot at the park or inside a building, try not to be in an area where there’ll be traffic or people passing by.

– In the car with everything switched off, parked in a quiet, secluded place.

The main aim is to find a spot with as little noise as possible, as close to silence as possible. You want to clear your mind and not be thinking about distractions around you, you need to fill the space with just your own presence and nothing else.

At the start of the 15 minutes, take a deep breath. Relax your mind, unlock your neck, shoulders, knees and ankles. Try not to think of anything specific (don’t look at the clock), if thoughts come, acknowledge them in your mind with a ‘mmmmm’, try not to push them away. If you find it hard to stop your mind turning, focus on an aspect of yourself; follow your breath, the creases on your finger or the material on your clothing or your shoes.

When the 15 minutes is up, take a deep breath, try to let the resonance of how you feel stay with you for as long as possible.

If someone asks you what you were doing, or if you’re ok, tell them you were on a noise diet 🙂 Remember consistency is key. Congratulate yourself on completing day 1 of the challenge!