- The silent meditation is is the most basic of techniques. This method is often used when other forms of meditation are too invasive, such as mantra methods like Japa where there is a sound made. Sometimes people living in the same home as you may not appreciate the sounds of a mantra meditation. This is where this meditation is most beneficial.
- The silent method is not recommened for beginners. It requires advanced concentration skills and this takes considerable experience to develop.
- It is important to maintain a quiet environment for the silent meditation.
- To begin the silent meditation, you will focus on visualizing the air you breathe travelling in through your nose, down your throat, filling your lungs, leaving your lungs passing back through your throat, and back out your nose.
- Realize that with each time you breathe you are symbolically taking in the whole world, and as you release the air, you trust that it will eventually come back. Remember that you trust your life with it. Consider yourself unattached to or unconcerned with whether or not the air makes it's way back in to your lungs. You sit back and just trust in the process.
- If you find your mind drifting off into other things (like what's for dinner?, or that project is due pretty soon) simply firmly but gently take your mind back to what you are presently doing. Take yourself back to the activity.
1. As you take each deep breath, feel the sensation of air entering and leaving your nose. Notice that the air entering your nose feels slightly cool, and the air that’s leaving your nose feels slightly warm. This is key.
2. Get to really feel this sensation. Take a few deep breaths of air to familiarize yourself with this experience.
3. When you’re ready, you will mentally count each repetition you take. You will do this slowly 21 times, each time focusing on the feeling. Once you make it to 21, start again.
4.Try to repeat the cycle 5 times.
- When you start this meditation, its best to start with 1 cycle of 21. After the first meditation, you can double the amount of cycles of 21 for each sitting (e.g. 1, 2, 4, 8, 16) until you reach 10-15 minutes. Once you reach the 15-minute mark, you can just dwell on the feeling and sit there enjoying the delicious energy flowing through your body that results.
- Of course, you can do this meditation for as long as you like. Try to meditate daily; five minutes a day is better than 10 minutes every two days. At this point you will have mastered the breathing meditation. Be patient, because it takes years for many to build the discipline to accomplish 20 minutes of continuous meditation.
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