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Silent

Silent Sitting

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​Let’s get mind fit…shall we?

 

Silent Sitting in this context refers to Meditation. Just like running, exercising or going to the gym to get physically fit and to keep our body healthy, our mind needs fitness and strengthening too. This is achieved through meditation. 

The interesting thing is, while our bodies get stronger with physical activity, for our minds to get stronger we need to make our minds peaceful, calm and quiet.  So, meditation is the ‘workout’ the mind needs! 

 

There are number of ways one could meditate. Here, we are looking at 2 ways to meditate:  

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What is Meditation?

Meditation can be thought of as a life skill that helps to access your ‘inner’ peace which is already inside you. In meditation you rely on the ability to be focused entirely on the present moment. How can we have peace when we regret the past and worry about the future?

So, meditation is the practice of finding peace within. There are various ways you can meditate on, such as mantra, sound, candle flame, prayer beads or your breath. Genuinely done, all these methods could lead to the same place of inner peace – quietening the mind
We become an ‘observer’ during meditation. That is; we become mindful of our thoughts from the viewpoint of an observer without judging or getting attached to those thoughts. Let these thoughts float and we watch them. Just like you are standing on a bridge that go over the motorway and you watch each vehicle come and disappear under the bridge.

This exercise will help to quiet the mind, the mental chatterbox which is referred to as the ‘Monkey-mind’ I.e. our thoughts are like wild Monkeys jumping from branch to branch. These branches are the endless thoughts of the past and the future in the jungle of chaos. When we meditate, we give the mind to focus on something (breath, sound etc) so it quietens and get to a clam state which is quite serene - inner world of

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Why Meditate?

As mentioned above, our minds become serene and peaceful but there are other numerous benefits to meditation. It is a simple and a quick way to reduce stress. That is; a perfect way to ‘let go’ of accumulated stress and slowdown of that fast-paced life. Meditation has many health benefits such as to strengthen the immune system and brain function. Also, helps with emotional balance, increased focus/concentration and reduce anxiety. Also, enhances your creative side and memory.
 

 

 

When is a good time to Meditate?

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You can meditate at any time of the day. As a general guideline, have 2 regular periods for meditation everyday: once in the morning and once in the evening before going to bed. If this is not practicable, at least set aside one period daily.

If possible, try and set the morning meditation between the hours of 5am and 6am. During this time our meditation is very potent, as all is still and quiet and the body is refreshed after sleep. As you develop the habit of meditation, automatically you’d adjusts the time to suit your daily activities.

It is best to meditate before meals.  If you are hungry, have something light to eat or else the body and mind will not get the benefit of rest during meditation. 
 

 

What is the best posture for meditation?

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Meditation can be done using any posture that is comfortable for you. E.g., sitting, lying down, walking etc. As a general guideline, sit upright and quiet when doing meditation. Relax completely. Why should one sit straight and quiet in meditation? It is a very essential part in this practice because, when the body is straight and quiet, the mind is also straight and quiet. 

An ideal posture is to sit on the floor on a cushion or mat reserved only for prayer or meditation or, sit on a piece of cloth forming a seat. Sitting cross-legged on a pillow is a very common posture for meditators. That said, experiment and discover what suits best for you. E.g. meditation benches. Pillows ets. You also can sit on a chair if sitting on the floor is difficult. Choose a chair that is just high enough off the floor so your feet can rest flat on the ground (not hanging) and your knees can bend at ninety-degree angle. Try not to hunch over.

When one position becomes tiresome, calmly, and mindfully switch to another. Eventually you’ll find the best one for your body type. Remember, body is different.
 

 

How long should I meditate?

There is no set time for meditation. One can meditate as long as you like. Intensity of effort is far more important than the time spent on meditation. However, do not meditate to the point of boredom and, avoid forcing yourself to do meditation when you’d much rather be doing something else. At the same time, be a little stern with yourself. Don’t stop meditating altogether with the excuse that you have other things to do. Success won’t come to people who never try. As a general guideline, try to mediate daily for 20 minutes to half an hour. Eventually, you’ll come to enjoy meditating in time. Then you’ll find yourself meditating longer because you enjoy meditation.
 

 

Where should I meditate?

It is best to practice meditation in a quiet area for a daily meditation routine, in a prayer room or wherever it is convenient for you.  If possible, it is good to choose a place that you don’t normally use for other purposes (if not, any quiet place is good to go). Take measures to avoid disruptions where possible (e.g., switch off the phone or off the hook, wait until the children are asleep, Pets/animals away etc.). If during the practice, you are suddenly disturbed, (doorbell, etc.) do not be alarmed. Take a minute or two to come out of that state of meditation, as any sudden jerk could be jarring to the nervous system. 

Your meditation place should be a little on the cool side, with a source of fresh air if possible. A stuffy room will make you sleepy. Feel free to wrap yourself in a wool or silk meditation shawl to stay warm, awake and aware!

When you are finished with meditation, loosen your limbs slowly, before you start your usual duties. Since meditation provides deep rest to the body and mind, it is likely that you may become over-energetic, tired, or sleepy during or after the practice.  Whatever the body says, listen to your body! if you feel sleepy it is all right to rest. 

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