Silence Meditation is yet another different technique to help you “go within.” Until you are in a space of silence, your subconscious cannot be heard. It is truly that simple.
When there is noise from people, places or things, your conscious mind gravitates to it and latches on to it using much of your mental energy. Why make it difficult?
If you set yourself up in a space and time devoted to complete quiet then there is nothing that can derail your intention. Even if your self-talk or silent chatter becomes distracting, you have the option of focusing in on only your breath or a simple exercise such as counting.
Even though this sounds fairly simplistic, it is a more evolved level of meditation.
Here are the 3 steps to Silence Meditation:
- Begin with your breathing. As you breathe in through your nose, notice the sensation as the air enters. It feels somewhat cooler as it enters your nose, and notice how it feels slightly warmer as the air leaves. It is as if you are the observer of your breath.
- Continue breathing this way until you feel familiar with it and are ready to begin counting your breaths. Each breath in and out will be one repetition.
- When you’re ready, begin counting each repetition until you’ve slowly counted up to 21. Focus on the feeling. When you reach 21, you may start again until you’ve repeated the cycle up to 5 times. This is for the advanced student. When you begin, simply start with one count up to 21. You may expand upon this until you’re able to do this for 20 or 30 minutes.
Simply start with 5 or 10 minutes in the beginning. It can actually take several years to master this technique of continuous meditation so don’t feel discouraged.
There are actually Silence Meditation retreats where people go for weekends and nobody utters one word throughout the entire time. Some of the deepest insights and awareness can come from this period of time!
William Butler Yeats once said, “We can make our minds so like still water that beings gather about us to see their own images and so live for a moment with a clearer, perhaps even a fiercer life because of our silence.”
Being among others in this period of profound silence without a single word spoken can allow for a powerful experience of insight and deep awareness. Using language to communicate is the conscious way while deep awareness in the silence is the subconscious way to communicate.
If your intention is to provide compassion and empathy for others in your life on a more local level or if it is to take it to a global level, you can set that intent with compassion meditation.
If your goal is to eliminate all distractions as you repeat a soothing mantra then you will set that intent. You are the master of your destiny. You have the ability to direct the setting, pace and tone of your meditation.
Think about it this way. When you go to sleep each evening, it is with the intention to go to sleep. You turn off any noise, lights and become silent. You do this with the intention of falling to sleep. In this state, you also release your subconscious mind so you may enter a dream state, which gives you messages through the use of symbols you choose specifically for your dreams.
Again you set the intention by how you handle your sleep. If you choose to have the distractions, you will not be able to enter the REM state where guidance and information for your life is received at a different level.
The same then becomes true for meditation. As you set the tone for quiet, you send a clear message to your body, mind and soul. You are now setting your intention to receive messages from your inner voice.
Such a meditation calms the mind and soothes the body. After a period of practicing this, not only will you find your thoughts have stopped racing during meditation but also slowed down in your everyday life. This inner relaxation creates more happiness. As compassion, love and understanding are accessed, your ability to enjoy the moment increases.
What level of intention would you like to set this day in meditation?