Silent Watching Meditation
by Paul on November 6, 2009
in Inspiration
Listening to silence is a simple meditation exercise
Silence resides in the gap between your thoughts, in the moments before and after sounds and also beneath sounds if you can hear constant noise. Few noises are permanent; most have gaps, however brief. You can observe silence with your eyes closed or you can try a silent watching meditation.
If you focus on your breath passing in and out of your lungs your thoughts begin to slow down and occasionally you will find you stop thinking.
At first, this feels weird! Persevere daily and you will develop a quiet place within where you can relax.
The quiet place within is always there although it can take practice to become aware of it. If you try too hard to stop thinking it can become harder still – the key is practice; patiently and effortlessly waiting for thoughts to subside. Like waiting for gaps between noises, allow thoughts to come without trying to control them and then let go. Instead of attaching to the thoughts; simply observe and they will disappear on their own. Similar to watching clouds drift, allow thoughts to come and go and wait for silent gaps.
Here are some examples of how to enjoy a silent watching meditation:
Try sitting with a plant or flower and listen to it grow! Notice how still it is.
Watch light fade and observe shadows. See clouds moving and the impact on light and temperature; silent watching – no labelling. Just allow.
Light a candle or incense stick and silently watch the smoke swirl. Health warning: take care of your breathing. Inhaling smoke from candles or incense sticks is not wise! Use adequate ventilation indoors or better still try outside.
Silently observe animals or pets, the way they move, often slowly, often silently – extremely alert, present in the moment.
Watch water flow, notice the movement, swirling, rushing, fast, still, listen to the sounds, notice light and dark, glistening, bubbling, colours and clarity.
Watch the wind blow, lifting leaves and moving trees, blowing clouds and carrying birds. Feel the breeze and experience the air with all the senses; notice the feeling on your skin and hair.
Silently watch ice melt and watch the patterns it creates as it shrinks and fades.
Watch the rain fall – the noise, colours, smells, temperature, gaps, shadows, puddles, reflections and the silence after falling. Notice how animals surrender to the rain.
Observe a candle fading, melting away from fire to nothing. Hot to cold. Solid to liquid and back to solid again.
Watch dew or condensation evaporate; mysteriously disappearing.
Silently watch birds fly and soar; how they twist and turn, eat, drink and sing. See how fast they are; incredible reactions and presence.
Watch time move; observe a second hand and listen to the gaps between ticks; mini pockets of silence still noticeable despite the ticks.
In all these examples notice how the “now” remains; the present moment is like a canvas on which all the above happens.
Sense the silence on waking first thing in the morning and last thing at night before sleeping. Listening to silence can help insomnia. If you can’t sleep, instead of thinking, try listening to silence. If your mind is full of thoughts – write them down and revert to silence. Sometimes if you lay absolutely still, even if not sleeping, your body gets rest.
Silent Watching Meditation can be practiced anytime during the day to allow you brief moments of quiet.
The more you sense the silence around and within, the more you notice it.
Listening to silence can feel weird at first. Initially you may feel an odd sensation at the back of your neck. After practice that goes. Persevere daily and you will develop a quiet place within where you can relax whenever you want to.
Make it effortless and it develops naturally.
Related themes:
There are hundreds more Mind Maps, illustrations and drawing tips planned here at the Mind Map Inspiration Blog plus ongoing creativity and drawing tips. If you are not already subscribed, why not do so now via RSS or Email
Also available: E-Books designed to help you create stylish and artistic mind maps of your own.
If you know someone who could benefit from this post and others here at the Mind Map Inspiration Blog please share with them.
Meditation Mind Map
by Paul on June 3, 2008
in Inspiration, Mind Maps
Why meditate?
Meditation calms the mind and helps you tap into a state of awareness that brings you inner peace. It gives you total relaxation and is ideal to relieve stress and anxiety. There are many health benefits associated with meditation, including lower blood pressure, less stress and improved breathing and circulation. It relieves tension and brings peace, joy, harmony and compassion into your life.
Where can I meditate?
Initially, you may prefer to find a quiet space to sit or lie down for about twenty to thirty minutes. Later, as you become more accustomed to meditation, you will be able to meditate whenever and wherever you wish, even next to road-works without worrying!
How to meditate
Ideal times to meditate are on awaking and prior to sleeping. Meditation can then very easily become part of your daily routine.
Sit with a straight back or lie down whichever feels more comfortable. You can if you wish, place each thumb on the first two fingers of each hand and relax your arms either by your sides or on your stomach (this is not essential, yet it may help you focus without trying too hard).
Close your eyes and slowly start to let go of everything. If you wish, say to yourself ‘Let go’ to help encourage relaxation. No effort or force is required. Let go of all your problems, any planning, future appointments, future concerns, past concerns, fantasies, whatever might be occupying your mind – just let go.
The only energy you need is an awareness that stops you falling asleep or day-dreaming! That takes a bit of practice so be patient and don’t be surprised if you do nod off at first!
Try to calm your mind and observe silence.
If there is noise present, pay attention to the gaps between the sounds.
If it helps, you can observe your breath or navel or imagine an object. If you feel your mind wanders or thoughts come in, you could try imagining a white or black wall and just be patient as you wait for your thoughts to subside.
If thoughts arise, simply observe them and note – “there is a thought”, then let it go.
There is no need to investigate the thought.
It may take several attempts to clear your mind.
It is common for your deepest worries to appear; allow them in and observe them, without making any judgment and you will notice that they will float away naturally.
You will soon see how thoughts cannot harm you unless you let them.
They are just thoughts!
Often more thoughts appear than normal in the early stages of practicing meditation – observe them and try to let them go. Laziness, impatience, restlessness, doubt and fear can all creep in when meditating. Simply relax, as it takes patience and practice at first.
When going about your day, start to listen more to the silence and stillness beneath the sounds and the space between words; music is created by the space between the notes not the notes themselves.
Develop your senses when you are with nature and observe nature in silence, becoming aware of the stillness in trees, plants and flowers. Soon you will start to experience the present moment with greater appreciation and attention, clarity and alertness.
Book Excerpt:
From “One Minute Wisdom” by Anthony De Mello ISBN 0385242905
“The governor on his travels stepped in to pay homage to the Master.
“Affairs of state leave me no time for lengthy dissertations,” he said.
“Could you put the essence of religion into a paragraph or two for a busy man like me?”
“I shall put it into a single word for the benefit of your highness.”
“Incredible! What is that unusual word?”
“Silence.”
“And what is the way to Silence?”
“Meditation.”
“And what, may I ask, is meditation?”
“Silence.”
Suggested Reading:
Principles of Meditation by Christina Feldman
The Power of Now: A Guide to Spiritual
Enlightenment by Eckhart Tolle
One Minute Wisdom by Anthony De Mello
What is Meditation? DVD version – also available on Audio CD
