Mindfulness, Gratitude, and the Power of Silence

This past weekend, I experienced my first silent retreat, focused on mindfulness and stress reduction, at a peaceful center on the Chattahoochee River. I’ve been aware of this retreat for quite some time now, though I never seemed to find the right moment to go — or perhaps, I was always too spooked to try it out… I decided to make it one of my goals for 2025 to finally give it a try. 

As I reflect on this past weekend, the experience already feels strangely distant. With all the stress and uncertainty that fills both our personal lives and the world around us, this blog post serves as a nice reminder of some of the ideas that stuck with me after returning back home.

The Power of Silence

We all arrived at the center around 5:30 pm on Friday. After sharing a group meal, receiving an introduction to the weekend’s schedule, and having a chance to connect with one another, we officially commenced our silence, setting the tone for the weekend ahead.

It did not take me long to realize that embracing silence was not easy for me–I’ve always viewed it with a certain discomfort. At least for me, silence has always seemed a bit unnatural. It’s instinctive to want to fill the space, to avoid those awkward pauses when around others, let alone strangers.

The act of not speaking was difficult enough, but I quickly discovered that silencing my inner monologue was even more challenging. I constantly found my mind racing, fixating on the past and future— from work to my personal life to the current news headlines. But despite how it may sound, it was through this silence that I discovered more about myself and how I interact with the world and those around me. Here are a few (brief) reflections that have stayed with me since the retreat:

Living Presently to Reduce Stress

Being present is a difficult task for many, myself included. It’s easy to get lost in thoughts about what’s ahead or dwell on what’s already happened. It’s just as easy to distract ourselves with our phones (which by the way, I kept tucked in a drawer the whole weekend) or the constant pull of media. This retreat, centered around different forms of meditation, reinforced the importance of grounding ourselves in the true present. Practicing mindfulness in this way can not only bring a sense of clarity, but even more importantly for me, it can help ease unnecessary feelings of stress and anxiety. 

Engaging the senses

As part of the silent retreat, meals were shared in silence. While it may sound a bit somber, I actually came to appreciate mealtime. It gave me the space to focus fully on my food without the distraction of a conversation, a TV show, or an email—something I rarely do. Over time, I found myself slowing down my eating and noticing the subtle details of the meal in front of me in a way I usually wouldn’t.

That same sense of mindfulness carried over into my walks along the property’s trails. Without the usual distractions or sense of urgency, I found myself more immersed, noticing details I’d normally overlook. The crunch of leaves beneath my feet, the cold air against my skin (too cold for Georgia!), the rhythm of my heartbeat—each sensation clearer, more distinct. Tuning into these small details revealed how much around me I often ignore, reminding me that engaging the senses is one of the simplest ways to stay present.

Gratitude in Everyday Moments

The practice of mindfulness can also naturally bring a deeper sense of gratitude. Eating in silence made me more aware of the food in front of me, and I realized how often I take something as fundamental as a meal for granted. By tuning into our experience—whether it’s noticing our body’s movement, the warmth of sunlight on our skin, or even the simple act of breathing—we can use these brief moments to carry a sense of gratitude throughout our day.

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This retreat wasn’t just a break from noise; it was a reminder to slow down, be present, and appreciate the small moments. As I look ahead, I hope to carry these practices with me, to be more mindful and grounded in both my personal and professional life for a fuller, more intentional experience.

CJ Andrews — Research Manager