Silence is often seen as a sign of emptiness, but it can be a powerful tool when used with intention. A few minutes of silence in the morning can tremendously impact your life. Starting your day on purpose is crucial for a successful day — it sets the tone for the rest of your day.

The 5-minute stillness is a simple but effective ritual that can change how you react and approach your day. While 5 minutes may seem too short to make a difference, achieving mental clarity before you start your day cannot be overemphasized.

Stillness is the practice of taking a few moments to be quiet, still your mind and body and focus on the present moment. It can be as simple as taking a few moments to just be in the present moment, taking a few slow, deep breaths, journaling, reflecting on your intentions for the day, sitting quietly in a space for reflection, or it can be as complex as meditation or yoga.

Regardless of the form it takes, stillness can be a powerful tool to help you start the day with clarity and purpose. It can also be a wonderful way to set the tone for everything that follows.

“Go deeply into the urge to be silent and not the mental interference of how, where and when. If you follow silence to its source you can be taken by it in a moment,” says Jean Klein.

Taking the time to practice stillness each morning can help to reduce stress, increase productivity, and set the stage for a positive day.

Doing regularly can help you stay grounded and focused throughout the day and make it easier to find your center even when faced with stress and challenge.

Stillness changes how you respond to everything

“While retreating timely into a break of reflection, we can conquer the sanity of our mental condition and find a piece of stillness in the flurry of the world. (“Finally unbend.”),” says Erik Pevernagie.

Starting your day with stillness can be a powerful way to set yourself up for success. It can help you create a calm sense, focus your energy, and set the tone for the rest of your day. It can also be an effective tool to help you stay on track with your goals and be more productive throughout the day.

Taking a few moments to center yourself and focus on your intentions can help you stay on track throughout the day and promote a sense of clarity and calm. It also puts you in the right frame of mind to tackle whatever the day throws at you.

“Within you, there is a stillness and sanctuary to which you can retreat at any time and be yourself,” Hermann Hesse once said.

Allowing yourself to practice stillness each day can significantly impact your mental, physical, and emotional well-being. It can help reduce stress and anxiety and allow you to check in with yourself and assess how you feel before you start your day. By allowing yourself to be still, you can create space to reflect, be mindful, and set positive intentions for the day.

You can start your day with a calm and focused mindset by taking a few minutes out of your morning routine to clear your mind and relax your body. Starting your day with stillness can improve your concentration, creativity, and productivity while boosting your overall well-being.

Some studies have even shown that a simple and short act of stillness every morning can regulate your emotions, making you more resilient to stress and more capable of handling difficult tasks.

Stillness encourages reflection, allowing us to release tension and tap into our inner wisdom. Practiced regularly, the art of stillness can help us to live more meaningful lives and to create lasting transformations in our lives.

Here’s how to start practicing stillness every morning:

Find a quiet, comfortable place to sit or lie down.

Set a timer for 5– minutes to start.

The next step is up to you. You can sit in a quiet, comfortable place and focus on your breath. Or do gentle stretches to help your body relax and unwind. You could even take a slow, mindful walk outside to clear your mind and connect with nature.

If you are into journaling, take a few minutes to reflect on your thoughts and feelings in a journal. This can help you clear your mind and set a positive intention for the day.

Try to let go of any judgments or expectations about your practice. Just be present with what is happening at the moment. “Being still does not mean don’t move. It means move in peace,” says E’yen A. Gardner.

When the timer goes off, take a few deep breaths. Take a moment to notice how you feel before getting up and starting your day.

Experiment with different rituals every morning: Try a few different approaches to see what works best for you.

The key is finding the stillness practice that works for you and fits seamlessly into your workday. With some experimentation and a bit of patience, you’ll be able to find a routine that helps you feel more focused, productive, and calm.

“Wisdom comes with the ability to be still. Just look and listen. No more is needed,” says Eckhart Tolle.

Remember that it’s okay if you struggle to focus at first. Stillness is an essential skill that takes time and practice to develop. With consistent effort, you will improve over time. By establishing a consistent stillness practice, you’ll be more likely to make it a habit.

This article originally appeared in Medium.