Follow your breathing. This is something that you can do anywhere, anytime. You can do this with your eyes open or closed. In less than a minute, you can be in a calm, centered space. All you have to do is start paying attention to your breathing. That's it! I'm not clear why it works, but an automatic response to actually focusing on your breathing is for your breathing -- and you -- to slow down. Try it now. Two long deep breaths that you really pay attention to usually does the trick. If you tend to race through life, it might take 3. I've never seen it take more than that!

SUGGESTIONS FOR YOUR "QUEST FOR QUIET" 

GET UP 15 MINUTES EARLIER OR STAY UP 15 MINUTES LATER The early hours of the morning and late in the evening are very conducive times to go within. When the world is quiet, it's easier for us to be quiet.

DOUBLE UP ON BATHROOM TIME You're sitting there anyway-- so use the time effectively by thinking of it as little slices of quiet throughout the day. (Not sure this will work as well for men!)

LISTEN TO CLASSICAL MUSIC Really listen. Follow the music and allow yourself to move with it. This will work with any music, but if the goal is to refresh and revitalize your inner spirit, classical music works best. Try Pachelbel's 'Canon' or Albinoni's 'Adagio'.

SIT BY ANY BODY OF WATER Just sit. Watch the ebb and flow or movement of 'your' body of water. This works just as well with fountains as it does next to the ocean or a lake.

TAKE A DRIVE IN THE COUNTRY Lucky you if you live in the country! You can do this all the time. If you live in the city, take the shortest route to wide-open spaces. Drive on back roads where you get to see lots and lots of trees and maybe even some cows or horses. Drink in all that nature. [Even the most die-hard city dwellers will find time spent in the country revitalizing.]

SIT UNDER A LARGE HEALTHY TREE Sit with your back right up against the tree. Let yourself really feel the power of the tree. Get in touch with the root system and feel the connection to the earth. Powerful energy here.

NOTICE THE LANDSCAPE AS YOU DRIVE TO WORK (If you're in a city, focus on the trees spread along your route). This is the most important time to find some quiet moments. Use the time going to and from work to connect to nature, not on rehashing the events of the day or stressing about what needs to be done once you get there. You'll be there soon enough. This is your special quiet time.

FIND AN INSPIRING OBJECT TO FOCUS ON This can be a work of art, the flame of a candle, anything that you find beauty and simplicity in. Just keep your attention on it and 'really' notice it. Follow its lines, curved or straight. Stare at its form and color until you can truly feel it.

TURN OFF THE LIGHTS AND USE CANDLES Candlelight immediately puts us in a quiet mood (unless of course you've got hundreds lit to set up a party mood!) It is a great signal that it's time to slow down and relax.

TURN OFF ALL ELECTRICAL APPLIANCES FOR 30 MINUTES EACH DAY This includes the TV, radio, computer, video games, anything that takes your attention away from going within. If you're a noise junkie, this may be difficult the first couple of times, but stick with it. Pretend you're living in another period of time, one that always fascinated you. They led rich, full lives without being bombarded with all that input.

(c) 2001 Louise Morganti Kaelin