meditation monday: how to do silent meditation

it’s meditation monday! every monday i will explain a different sort of meditation which you can try. some people find one meditation that works for them and do it forever, fantastic! i often try new things and switch back and forth, sometimes i make them up. meditation is for you to connect with your source and get your head straight; you may have to experiment with a few before you find a good fit. i do not believe in doing meditations that i find irritating, i don’t expect you to either.

this week we start with the master of all meditations: silent meditation can feel like one of the hardest things on Earth to do when you are just starting out, but it reaps huge benefits in the long term. with cell phones and the internet keeping us constantly available and constantly under intense stimulation, our brains can get overwhelmed and seem to race uncontrollably on their own. my favorite term for this is “monkey brain”; it’s like there is a monkey jumping around from thought, to thought, to thought, to thought, to OMG please stop! in as little as one minute a day of silent meditation, you can start to slow this down and learn to control your mind. any more than a minute can seem like complete torture and i do not believe in unnecessary suffering; you can build up to more time as you get better at it.

the basics: find a quiet place where you can sit comfortably with no interruptions. sit. i like my hands on my knees, just be comfortable. set a timer and close your eyes. if you can go silent in the brain, just like that, congrats! you are a unicorn! for everybody else with the monkey (or monkeys) having their filthy way in your head, here is how i did it when i started: i pictured a halo above my head and kind of wide. the halo was not the glowing angel type, it was more like a breeze. whenever you notice a thought it is important not to judge it or try to force it away!!! this can not be overstated. gently notice the thought and pass it from the from of your mind to the halo and let it be there. continue to do that with all subsequent thought which enter your calm until the buzzer stops the meditation. i recommend starting with just one minute because for most people this will seem like an eternity, more would be impossible. 

you can progress as fast or slow as you like, you make the rules. i would suggest for most people: one minute a day for a week, then two minutes a day for the next week, etc. i have never gone past seven minutes because it becomes torture for me, but you can do it for hours if you like. this practice is for you, make it something you like or at least don’t suffer through. i will have another suggestion next week, enjoy!