When you truly embrace the fundamentals of minimalism, you begin to find more space in every aspect of your life.
For a long time, I moved through life unconsciously—doing what I thought I was supposed to do. Eventually, I had to stop and ask myself: Was I building a life I actually wanted, or just maintaining an image of who I thought I should be? When I finally stepped back, it became clear how deeply I had been influenced by the nonstop noise of modern living.
Think about it. Many homes have a television running in the background all day. Others fill the air with music, podcasts, or the quick-hit stimulation of digital devices. When we leave our homes, we reach for earbuds or tune into something in the car. Even when meeting friends, there’s rarely a moment of quiet—just constant chatter layered over the soundtrack of modern life.
When these small distractions compound over years, it’s no wonder so many of us feel lost.
We’ve forgotten how to be still—how to truly get in touch with ourselves.
My prescription?
Silence.
Meditation: The Starting Point
The simplest way to reconnect with silence is through meditation or prayer. But if you’re expecting an instant burst of euphoria—something akin to a psychedelic revelation—you might be disappointed. While transcendental moments can happen, they usually come after consistent practice.
Think of meditation instead as a reprieve—a conscious nap for your mind. The goal is to release your attachment to thoughts and emotions. We often identify so strongly with our inner dialogue that it unconsciously dictates our lives. But we are not our thoughts, and we are not our feelings. Let them arise and pass, without judgment. Sometimes they linger; that’s okay. Letting go of control is part of the practice.
If you’re new to meditation, a little guidance helps. Calm and Headspace are popular options, though they require subscriptions. I personally prefer the Plum Village app—it’s free and rooted in the Zen teachings of Thich Nhat Hanh. It offers guided sessions and a simple meditation timer.
Even 10 minutes each morning is enough to start. Once you build a rhythm, you can expand naturally.
Journaling: The Reflection
Right after meditating, I often turn to journaling. It’s a way to release the thoughts still bouncing around your mind—goals, frustrations, to-do lists, lingering emotions. Write them all down. Don’t censor yourself.
This practice helped me work through negativity I didn’t realize I was carrying. Over time, the positive entries began to outweigh the painful ones. Journaling became a quiet act of cleansing—a way to move closer to peace.
Controlling the Noise
Meditation and journaling are the “heavy lifting” for reconnecting with yourself. But it’s equally important to limit what you let in.
Screen time is a great place to start.
TV. Phone. Computer.
Yes, we all need to stay connected—but at what cost? We let the outside world flood in: unrealistic storylines, endless comparison, and constant drama.
Shut it down.
I don’t have all the answers. I once tried using a dumb phone for six months (too extreme for me). These days, I power down my iPhone from 6 p.m. to 10 a.m. The result? Better sleep and fewer moments of mindless scrolling. Contentment is fragile when your attention is constantly hijacked by advertisements and comparison.
Reclaiming Presence
My wife and I also simplified our TV use. We mounted it on a rolling stand that tucks neatly into a closet. Now, we only pull it out when we really want to watch something—an LAFC game, a movie night, or a specific show. We also cut back on action films before bed; the energy from what you watch tends to linger.
At mealtimes, we often eat in comfortable silence, simply appreciating the food we prepared together. Cooking healthy meals takes time, and we treat it as meditation in motion—a practice in mindfulness and gratitude.
When we’re with friends, we do our best to be present. Phones away. Eyes up. The moments we share are fleeting, and the quieter we allow them to be, the more space there is for genuine connection. A little silence in conversation can actually deepen it. Too often, we fill the void with gossip or complaint—noise that serves no one.
Learning to Sit in the Quiet
At first, the quiet might feel uncomfortable. You might get bored or restless when you limit screens and pause before speaking. But this is the mind sharpening. Don’t run from it. That restlessness is where the growth begins.
If it feels too much, take a walk. Move your body. Spend time in nature or just wander your neighborhood. Eventually, that sense of unease will pass, replaced by a steadier rhythm. You’ll find yourself naturally drawn to more nourishing habits.
And through it all—whether walking, cooking, or talking—carry your breath with you. Let it ground you. Over time, you begin bringing your most authentic self to everything you do.
Returning to Your Core
I believe we’re all born with a natural brilliance—a light that gets buried beneath the noise of the world. When we strip back the layers, when we make room for silence, that light begins to return.
Don’t get caught in the script the world writes for you.
Listen instead to what feels instinctively true.
We’re better than the noise.
We just have to remember how to listen.
Your tool? Silence.
