If it weren't for the last few years of regular and routinely practicing meditation, I would probably be dead! People like you, who solve their life success through self-realization, need to practice inner balance.
Today, I'm sharing 3 tips on how to meditate in silence.
Before we dive in, I want to let you know that you can comment on this post. Let me know how meditation has worked out for you, or if you have questions about how and why you need to make it a habit.
And that's the key... To make meditating a habit. It’s the effect from regular practice that reshapes your brain. New neuro-pathways are created. That doesn’t happen from just one session of mindfulness.
Questions I often receive are, "How do I meditate? What’s the right way?"
Well, if you did some reading or research on this topic before, I bet you have read somewhere that there is no need for a specific way.\
But there are some basic guidelines you should follow:
I will suggest some methods on how to meditate in silence. Without being guided via spoken words (guided meditation) without music or any other background sounds.
If this is what you need or want to try, read my other blog Meditation For Beginners and The ONE Rule for Positive Effect.
Walking in the forest can be meditative and very effective. Trimming down your cute little Bonzai tree is mindfulness. Even writing poems can be a meditative state of mind.
But you're focused outward... You put your mind onto or into something outside of yourself that you have to concentrate on.
Focusing inwards is the reason you want to meditate (without a sound and in total silence). Can you do that?
When you dedicate time to your inner “landscape,” you will, in fact, begin a restitution process. Such self-healing will allow any inner noise and thought forms to emerge and come to fruition.
It’s like giving the lid on the pressure cooker some slack and letting some steam out.
One of my favorite places is going to the forest.
When you meditate, think of the silence like taking the time to sit down and talk to a child while looking in their eyes.
Instead of being a cold, disconnected adult, who doesn't even pay attention to what they're saying.
If you want to try, something I believe would be good for you, I will suggest three ways you can slow down, get in the state and practice in silence.
In case you haven’t meditated before, make a note of this:
Meditation, especially when not having any sound to focus on, can be hard at first.
Because you're not used to letting your brain and the inner universe get the full attention.
If you have already, more or less, decided that mediation is not for you or won’t work. I have one tip to make sure you’ll be right:
The fastest way of being sure you won’t have any effect.
One of the first methods I remember I really liked when starting out with meditation was learning about the “empty bowl.”
Sit down cross-legged, in a comfortable position, and close your eyes.
In front of you there will be a wooden bowl, big enough to hold both your hands. This dark brown wooden bowl must always be empty. Nothing in it. The only things that could fall into this bowl are thoughts coming from your mind.
Soft and swift... Grab the bowl and empty it.
Keep the bowl empty.
Focus on that empty bowl.
There should always be nothing in it. See of nothing else, but the emptiness in the bowl. If another thought comes into the bowl, gently empty it and put it down again.
Have you heard about the enormous benefits and effects of methodically breathing? If not, do some quick research on that. Deliberately focusing on and improving your breathing method will have an immediate effect on your body and mind.
In just a few minutes you will oxygenize your blood more and slow down your mental fuzz and stress levels. Combining breathing with meditation is an excellent idea.
To try other methods of meditation for beginners and regular practitioners, let’s focus on the breathing.
Breathing in and out is an automatic reflex in the body.
But you can improve it, and probably should.
Stress shortens our breath and is often the reason people faint under stressful conditions and pressure. Their breathing becomes so shallow and short that almost no oxygen reaches the brain.
So focus on it. Breathe deep and slow.
You might have heard it before: Breathe all the way down into your belly.
While trying this, you might feel resistance in making it. But continue the deep breathing. It will over time release the tensions and give you a more relaxed state in your body.
I have struggled with this myself. Much of my freelance lifestyle doesn’t come with LESS work. I have dragged along with a shit-load of stress in my body, and it’s really not good. But when I meditate with deep breathing, things slow down and calm my body and nerves.
Most people who get into a mindful practice (with meditation as the method) assume their hyper-active brain should contain no thoughts.
Okay, so sorry about that... But it won’t happen.
You can slow down your thoughts, flashes of images and mental fuzz. But you can’t expunge it. So it’s the practicing of slowing down that we do in meditation. And often, this spin-down of the daily routine brain is what we need to have deeper thoughts coming through.
What I have done is visualize my thoughts as white clouds on a blue sky. My deep blue sky is windy, so the clouds drift along fast.
The clouds are your thoughts. Don't mind them, just let them drift along, just observing them. Let that be okay.
“Make peace, not war.”
Whatever shows up in your meditation practice is YOU. Don’t fight your inner self. Let it be what may come.
Like I said in the beginning: Your mind is not used to being silent, so let it scramble for a while.
It’s like taming a wild horse. Let it ride out until it accepts and enjoys the situation. And don’t be the annoying and overlooking adult who doesn’t give the child attention.
Now, if you want to try out meditation with music or meditation for sleep.
Check out these blog posts:
Are you new to meditation or have you practiced for some time and have some tips?
When you have finished trying to meditate with your inner silence and have found your way on how to meditate in silence, try using sound.
Here's a track on YouTube with Tibetan Singing Bowls and Nature Sounds.