How to Be Still for a Long Period of Time

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Last Updated: February 27, 2022 References

Multitasking, daily demands, and constant distractions of life that require continual movement are probably the reasons why you often find it difficult to be still for a long period of time. Whether it’s a shortened attention span or the need to sustain a high level of activity in a fast-paced environment, the inability to be still has become a challenge for you. The good news is, with a focused effort on your body and mind, there are steps that you can take to help you settle down and be still for a long period of time on a regular basis.

Method 1

Method 1 of 2:

Stilling Your Body

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1
Set aside a specific time to be still. There will always be a long list of things to do that may require your immediate attention; however, it’s important that you establish a period of uninterrupted time when you refrain from any activity that shifts your focus away from being completely still. ^{[1]
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- Early mornings usually work well because you have not begun your daily routine, and the likelihood of the house still being quiet is greater.
- Late night is another option because your mind starts to settle down and your body begins to relax, primarily because you’ve finished doing all of the things that you had to do for the day.
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2
Choose a designated place where you can go and be completely still. You should have a designated area where you go that is free from noise and external distractions. ^{[2]
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- A quiet space in your house that’s separate from the other areas in your house will work.
- Parking and sitting in your car at a quiet location is another option.
- Consider going on a retreat, where you can have an extended period of peace for several days.
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3
Get comfortable and relaxed. Once you’ve settled into your designated area, you should get completely comfortable. Make sure your body is in a comfortable position that you can sustain for a reasonable amount of time.
- If necessary, take a few minutes to do some light stretching to release muscle tension in your body.
- Taking a few deep breaths is a common relaxation technique, which increases the level of oxygen to your brain, enabling you to relax better.
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4
Posture your body for stillness. Initially, you may be a little restless because the nature of the body is such that as soon as you tell it to be still, it gives you hundreds of reasons why it should move. Send an internal message to your body that it’s time to maintain stillness. Although you will have to choose the best posture for yourself, there are some recommended techniques that will help position your body for stillness. ^{[3]
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- You may choose to sit on the floor, sit in a chair, kneel on the floor, or lie down. If you choose to sit in a chair, make sure that you sit upright with your head, neck, and torso aligned. Your lower body should also be in a comfortable position. If you’re sitting on the floor, it helps to cross your legs if you can.
- Putting your hands on your knees or thighs usually works well.
- Tell your body that it’s going to sit still and completely motionless except for breath no matter what.
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5
Close your eyes. Although some people find it easier to keep their eyes opened, by closing your eyes, you prevent yourself from looking around and becoming easily distracted by your environment.
- Shutting your eyes limits the potential of bright light to keep brain activity stimulated.
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Method 2

Method 2 of 2:

Quieting Your Mind

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1
Clear your thoughts. Once you’re in a comfortable and relaxed position, and you’ve postured your body for stillness, you will need to clear your thoughts and let go of all the mental chatter. It never fails; once you sit still, the activity in your mind tends to increase. Therefore, you will need to rein in the distractive thoughts that start to flood your mind. ^{[4]
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- You can start with a statement like “I'm not worried about anything right now. I just want to have a moment without unnecessary thoughts." But you may need to repeat that statement a few times while taking deep breaths.
- Whenever your mind starts to wander, try mentally counting down.
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2
Focus on simply breathing. Being mindful of how you’re breathing helps you to relax and be still. Also, paying attention to how you breathe helps you to gradually begin to concentrate. ^{[5]
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- Listen to your breath.
- Inhale and exhale naturally.
- Don’t try to manipulate your breathing pattern.
- Allow yourself to feel the air moving in and out of your nose.
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3
Let things go. Avoid worrying about everything that you have to do that day or the next day. And don’t allow your mind to drift off into memories of the past or thoughts about the future. ^{[6]
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- Be present in the moment. By practicing the awareness of your stillness, it can help you to remain still.
- If you hear a distracting sound, just try to quickly refocus on your breathing.
- When a physical sensation comes, such as an itch, try to avoid responding to it while you are being still.
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4
Train your mind to visualize something that is still or an image that is typically associated with peace. Having an object to concentrate on can keep your mind from wandering. For example, a waterfall, a beach, or a tree, and try to only focus on it. The goal is to let your mind achieve relaxed awareness. ^{[7]
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- Having a picture of a tranquil setting may be helpful.
- Allowing your senses to come into your visualization experience works as well.
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Tips

Being still for a long period of time requires practice and will power, so don’t give up if you find it difficult to sit still the first few times you try.

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The more you train your body to be still, the more natural it will become for you.

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Warnings

If you begin to feel any strain to your neck and shoulders make sure that you reposition yourself.

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If you start to feel uncomfortable or experience stress on your muscles, make the necessary adjustments to your posture.

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How to Be Still for a Long Period of Time

Steps

Stilling Your Body

Quieting Your Mind

Expert Q&A

Tips

Warnings

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