Balcony Moments:
A 10-day Practice to Reduce Stress and Burnout
Dates Covered:
June 29, 2025 - July 6, 2025
Why Stillness Mattered:
The Start of a Personal Reset
This project serves as a powerful extension of my initial self-care proposal, in which I set out to reclaim time each night for intentional personal reflection on my overlooked balcony. Over the course of a 10-day observational practice, I increased my time there in five-minute increments, ultimately reaching an impressive 60 minutes by the end of the tenth day. Juggling full-time work, parenting two children, returning to school, and training a new puppy is a recipe for constant motion and exhaustion. My schedule, like many others’, leaves no room to breathe, much less recharge. As my responsibilities pile up, my mental and emotional well-being suffer. For the past three years, my family has lived in a house with a serene balcony attached to the master bedroom. It’s quiet, peaceful, and completely unused.
I dream of turning my balcony into a serene oasis for mindfulness and reflection. I can picture it now, a comfy seating area with soft cushions and a cozy throw blanket, just right for having some quiet time. I’ll fill the space with all kinds of lush plants, like potted ferns and colorful flowers, to really liven things up. To set the mood, I’ll add some colorful decor with soft solar lighting and possibly decorative lanterns that give off a subtle warm glow in the evenings. With this tranquil setup, I aim to cultivate an alluring environment that encourages me to engage in a sustainable and rejuvenating mindfulness practice as part of my daily routine.
My research supports the connection between intentional rest, mindfulness, and mental well-being, particularly among individuals who experience high levels of stress daily. This project was grounded in recent studies that emphasize the tangible benefits of slowing down and spending time in natural or peaceful environments. Kumari (2025) explains that chronic stress has serious consequences, including persistent fatigue, heightened restlessness, and impaired cognitive function. These symptoms mirror what many working adults and students experience when managing overlapping responsibilities without adequate self-care. To counter these effects, mindfulness has been widely studied as a practical and low-cost tool. Ramanathan and Jella (2024) found that practicing mindfulness regularly can significantly help manage mood, boost emotional resilience, and decrease symptoms of stress and anxiety. Their research shows that you don’t need to make considerable changes to see these benefits; even simple daily habits can make a difference. Contrarily, Bernard et al. (2023) emphasize that even brief moments spent in nature, whether unwinding on a balcony or taking a stroll through a park, can significantly enhance emotional resilience and sharpen focus. Regular, small interactions with nature can catalyze significant and positive shifts in our emotional well-being.
This highlights the great significance of this 10-day observation project. Engaging in daily reflection, practicing mindfulness, and immersing myself in the beauty of nature at night will offer transformative benefits that extend far beyond superficial advantages. These routines have the remarkable ability to alleviate stress, enhance overall well-being, and restore balance to our often-chaotic lives. I have dedicated time to taking in the serenity of my balcony, fully acknowledging its capacity to accelerate positive change. It serves as a tranquil sanctuary beneath the stars, a refreshing escape from the barrage of screens and the relentless distractions of modern life. Surrounded by the gentle whispers of the breeze and the rustling leaves, I have discovered invaluable moments of genuine tranquility. It was during this journey that I embarked on a profound path of self-discovery, forever altering my perspective as I move forward.
A Balcony Transformed:
From Unused Space to Sacred Ground
Location: My home balcony, located off the master bedroom.
Description: A second-floor outdoor space overlooking a backyard with partial views of the sky and trees. Quiet, with mild wind in the evenings and some ambient neighborhood noise (distant cars, birds, the occasional dog).
Setting Purpose: Chosen for its accessibility and potential to feel like a “getaway” within my own home.
Evening Observations: A Daily Journey Through Calm
(Daily Summaries)
Day 1 (15 minutes) 6/27/2025
Going into today’s observation, I felt nervous about how quickly I might get bored and even questioned whether starting this practice on a Friday was the right choice. I noticed a cool breeze brushing my arms, a cricket chirping in rhythmic intervals, and the moonlight slowly shifting across the grass in the yard. This was the first time in a while that I realized how physically tense my body was, especially in my shoulders and jaw. I believe this happened because I rarely allow myself to sit still without multitasking or being productive. For tomorrow, I hope I’ll begin to release that internal pressure and stop feeling like I need to be “doing” something during these moments.
Day 2 (20 minutes) 6/28/2025
Today, I was curious to see if the added time would feel longer or more difficult. During the session, I heard a dog barking in the distance, wind chimes from a neighbor’s porch, and noticed that my body felt less restless compared to the previous day. I also experienced a slight decrease in my racing thoughts, which made the time pass more easily. I think this shift came from beginning to feel more comfortable in the quiet space, repeating the environment seems to be training my mind to relax. I anticipate that I’ll continue settling into this new routine and start embracing it with less resistance.
Day 3 (25 minutes) 6/29/2025
Today, I genuinely looked forward to the observation session. The scent of jasmine filled the air, a plane flew overhead, and I watched the wind move gently through the trees. By the end of the 25 minutes, I felt truly relaxed for the first time during this project. I think my body and mind are starting to trust that this balcony space is safe and restorative. I anticipate gaining even more mental clarity in future sessions, now that the initial resistance is starting to fade.
Day 4 (30 minutes) 6/30/2025
After a long and mentally draining day full of work conferences, I felt like I truly needed today’s observation time. I noticed the tension in my jaw start to ease within minutes, the silence felt more welcoming than usual, and the stars appeared particularly bright in the night sky. After the session, I was able to focus more clearly during a study session, something I hadn't expected. I believe that consistent daily practice is beginning to show real cognitive and emotional benefits. This might be a turning point in the project where the effort starts transforming into a habit with noticeable impact.
Day 5 (35 minutes) 7/1/2025
Tonight, I realized I’m starting to crave this quiet time, it no longer feels like an obligation. My oldest dog came and lay at my feet, my breath began syncing naturally with the rhythm of the wind, and I noticed large fireworks beginning to light up in the distance. I became more aware of my senses than usual, especially my breath and the air on my skin. I believe I’m becoming less mentally preoccupied and more attuned to my physical presence. I anticipate that this deepened awareness might lead to some emotional insight during the next session.
Day 6 (40 minutes) 7/2/2025
I entered today’s session feeling emotionally heavy, hoping the time outside would help me feel more grounded. The air smelled sweet, like blooming flowers that reminded me of the ones in front of my great-grandmother’s house. The memory brought unexpected tears. As I sat, my heartbeat slowed, and I stopped noticing its previously overwhelming rhythm in my chest. Instead of experiencing calm, strong emotions surfaced, catching me off guard. I believe this response came from entering the session already feeling emotionally vulnerable, compounded by the memory of my great-grandmother’s home, which was lost in the Eaton Fires months ago. Tomorrow, I hope the practice feels more soothing and less emotionally intense.
Day 7 (45 minutes) 7/3/2025
Heading into today’s session, I was already feeling overwhelmed from the start. The demands of the day, combined with summer break and the kids being home, made me crave this moment of solitude more than ever. As I sat, I felt a warm breeze that changed direction a few times, noticed how unusually quiet the neighborhood was, and became aware of my shallow breathing, which eventually deepened. For the first time during this project, I experienced an emotional release and found myself crying quietly during the observation. I believe the consistency of the practice created a safe space for feelings I had been holding in to finally emerge. Tomorrow, I hope to feel more centered and emotionally lighter after this unexpected but necessary release.
Day 8 (50 minutes) 7/4/2025
Today was the Fourth of July, and after a full day of social activity and sensory overload, I was more than ready to retreat to the balcony. The atmosphere was different, fireworks popped in the distance, the scent of grilled food lingered in the air, and I could hear laughter and celebration echoing from nearby streets. Despite the background noise, I found myself slipping into calm much faster than expected. I believe this reflects the inner stillness I’ve developed over the past week, allowing me to feel grounded even amid external chaos. As I move into the next session, I anticipate a deeper sense of reflection, perhaps a moment of closure as this journey nears its end.
Day 9 (55 minutes) 7/5/2025
After yesterday’s loud and lively atmosphere, today’s session felt like a return to peace. The house was finally quiet, and I was grateful for the calm. I observed the temperature drop steadily as the sun set, heard crickets begin to chirp, and noticed how early and brightly the moon appeared. This session felt more meditative than before, my thoughts were minimal, and I was fully present for nearly the entire time. I believe the cumulative effect of the past eight days has trained my mind and body to settle into this space with ease. As I prepare for the final observation, I expect to experience a full-circle moment, perhaps insight that ties together all I’ve felt and learned.
Day 10 (60 minutes) 7/6/2025
Today’s session felt special, both an ending and a beginning. I entered with a sense of quiet pride and reflection, knowing I had committed fully to this 10-day journey. As the sky faded from blue to black and the stars began to shine, I noticed fewer racing thoughts and more bodily awareness: warmth in my chest, the weight of stillness in my limbs, and a feeling of internal ease. Time passed quickly, and I felt more peaceful than I have in weeks. I believe this deep calm was the result of repeated daily practice, increasing duration, and creating a consistent space for rest. Although the structured portion of the project is now complete, I plan to continue this ritual moving forward, it has become a part of how I care for myself.
The Unexpected Lessons of Silence
(Conclusion)
At the outset of this project, my primary learning objective was to investigate whether intentional daily reflection in a natural setting could alleviate my stress, anxiety, and sense of burnout. I also wanted to assess how even a brief commitment to self-care might impact my focus, mood, and emotional resilience by gradually increasing the time spent in quiet observation, from 15 minutes to a full hour. I plan to develop a consistent, restorative habit that fits into my demanding schedule.
I am pleased to say that I met and, in many ways, exceeded my original goals. This practice helped lower my daily anxiety, enhanced my sleep quality, and enriched my emotional awareness. By the end of the 10 days, I found myself not just enjoying the "break" but looking forward to it. Sometimes, even making a countdown for myself. What started as an experiment quickly became a necessary part of my day. I was more focused during the workday and while doing homework, less reactive in stressful moments, and felt more present and connected in conversations with my children and partner.
What I did not anticipate was how deeply emotional the process would become. On several days, I experienced unexpected waves of sadness, gratitude, or clarity. I realized how little time I usually spend simply noticing my thoughts and feelings without trying to change or manage them. The most important thing I learned about myself is that I carry more emotional weight than I often acknowledge and that making space to process that weight is not optional, but essential for my well-being.
This experience would benefit other students, mostly those balancing multiple roles. In a world where academic performance and multitasking are often emphasized, it’s easy to overlook the mental and emotional costs of consistent productivity. This project offers a low-cost, research-supported way to recharge, re-center, and become more present, not only as a student but as a whole person. It proves that self-care can be both simple and powerful, and that meaningful change can begin with something as small as 15 quiet minutes.
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