The Space Deck | Stillness Suit

a crescent moon

stillness

Quieting the mind and body to develop calmness and focus.

Icon by Danilo Gusmão Silveira from The Noun Project.

stillness

Zone In

Use a simple activity to refocus your mind.
Zone In
Time

15 -20 minutes

Instructions
1. Choose a puzzle (i.e. jigsaw, app, crossword, sudoku).
2. Work for 15 minutes without interruption.
3. Allow yourself the option to not finish the puzzle.
Consider

If you don't like puzzles, wash dishes, organize a drawer, or work on a craft.
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stillness

Catch and Release

Take a mental inventory of nagging thoughts or lingering feelings. Acknowledge each without judgement, and then release and move on.
Catch and Release
Time

1 to 5 minutes

Instructions
1. Filter through the mental refuse of your day.
2. Acknowledge self-perceived mistakes, shortcomings, or negative feelings.
3. Envision throwing them out the window, flushing them down the toilet, or setting them free like a flock of doves.
Alternative

Follow a similar process with your physical self. Are you feeling tension, pain, soreness or stress? Focus on specific areas: toes, knees, shoulders, neck, etc.
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stillness

Silent Solidarity

Be present with another person in communal silence.
Silent Solidarity
Instructions
1. Agree upon an activity to do with a friend (i.e. taking a walk, sitting under a tree, having a cup of tea).
2. Spend at least five minutes together in silence. Take longer if comfortable.
3. Don't be afraid of the quiet. Acknowledge non-verbal communication.
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stillness

"I" of the Storm

Find serenity in the middle of chaos.
"I" of the Storm
Instructions
1. Find a place during your day that is chaotic, loud, or distracting (i.e. work, grocery store, or subway station).
2. Stop somewhere in the midst of the noise or chaos and stand still for one minute.
3. Breathe deeply.
4. Repeat often and for increasing lengths of time. Build up to five minutes if you can.
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stillness

Taste Meditation

Be present in the moment. Slow down and enjoy your food.
Taste Meditation
Instructions
1. Pick a food you like to eat.
2. Close your eyes while you eat it.
3. Use your other senses to notice the taste, smell, texture, or sound.
4. Be grateful for abundance in your life.
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stillness

Sit Spot

Find a space that allows you to focus and clear your thoughts.
Sit Spot
Instructions
1. Find a space outside where you can hear both natural and man-made sounds.
2. Remain still, close your eyes, and sit comfortably.
3. Listen.
4. Reflect on the contrast of the natural and man-made sounds.
Consider

How many sounds did you hear? How many were loud? Soft? Clear? Appealing? Annoying?
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stillness

Finding Space

Even in the smallest spaces there are ways to find more space for what you want.
Finding Space
Instructions
1. Close your eyes and imagine a beach; feel the breeze and hear the wave sounds.
2. Carefully observe the sand.
Consider
- Is there anything in between the grains of sand?
- Describe the space in between.
- What else could be in that space?
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