A Beginner’s Guide to Silent Meditation.
Silent Meditation Basics:
Sit in silence
Same place
Same time
Every day
Start with 5 mins, then 10 mins, and eventually 20 mins.
6 points of good posture (Chögyam Trungpa Rinpoche)
The Seat can be on a cushion on the floor or in a chair, the seat should be flat, not tilting to the right or left or to the back or front.
The Legs are crossed comfortably in front of you, or if you're sitting in a chair, the feet are flat on the floor, and the knees are a few inches apart.
The torso is upright, with a strong back in an open front. If sitting in a chair, it's best not to lean back. If you start to slope, simply sit upright again.
The hands are open, with palms down, resting on the thighs.
The eyes can be closed or open. If open, the eyes gaze slightly downward and are directed about four to six feet in front of you.
The mouth is slightly open, so the jaw is relaxed, and air can move easily through the mouth and nose. The tip of the tongue becomes placed on the roof of the mouth.
Body:
Each time you sit down to meditate, you can run through these six points at any time you feel distracted during meditation. If you are physically uncomfortable during meditation, it is ok to adjust subtly before returning to the breath.
Breath:
The goal is to be one with the in-and-out breath, or maybe just the out-breath, which is more challenging (listen or feel).
Thoughts:
When thoughts come in, label them “thinking” each time and return to the breath.
Thoughts are like clouds in the sky or waves in the ocean – let them pass.
Emotion:
A vastness of emotions can arise, and meditation is not always comfortable. Continue to sit in whatever appears. Open your eyes if the emotions become flooded but allow them to come.
To become grounded, stand up, stretch your arms above your head and then bend to touch your toes. You can then tap your head, chest, and sides. If flooding becomes frequent while meditating, you may want a guide to begin the initial practice.
“We are not trying to solve a problem. We are not striving to make the pain go away or to become a better person. In fact, we are giving up control altogether and letting concepts and ideals fall apart.” – Pema Chödrön