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Silent meditations are vital to connecting with our true Selves.
Make sure you wear comfortable clothes. One of the most important parts
is that you need to feel very comfortable, so you can forget about your body.
Select a quiet, pleasant, place, with soft lighting. Turn off all phones and other
devices that could disturb your meditation. Lie down on your bed, or fully
recline in your recliner, so that when your body relaxes completely, it won't
hunch or collapse, as it would in a chair. Again, it is important to feel
comfortable, so you can forget about your body. Close your eyes and
center your awareness on your breathing. (Centering your awareness on
your breathing is different from concentrating - during concentrating one
blocks out the rest of the world except for the thing one is concentrating on;
during centering of awareness on the breathing one is aware of the breathing
and also the rest of the body.)
Take relaxed, deep, breaths, preferably through the belly (instead of the chest).
Don't force anything, though; it all should - and will - come naturally.
At the end of each inhale and exhale comes a gap. As you follow your
breathing with your awareness, when the gap comes, sink into the gap with
your awareness, and feel (with your awareness) how your body relaxes
more and more. Eventually, you will forget there is a body. If thoughts
come to your mind, ignore them - don't try to fight them or respond to them.
Thoughts are directly related to tension in the body: the more the body is
relaxed, the fewer thoughts (or none) there are. How the body is relaxed
is directly related to the breathing: the deeper and more relaxed
the breathing is, the more the body is relaxed. It's good not to fall asleep,
but if you do, it's OK. Don't get frustrated if you have a hard time
meditating silently. It might take a long time to have completely silent
meditations - that's OK, too. The quietness of the mind depends
on the body-mind feeling well taken care of. For example, if your body is
depleted of certain nutrients, it (the body-mind) might get irritated and
thus you might experience a busy mind.
The best is to set regular times for the silent meditations; also, it's the best
not to set a timer to limit your meditations and let them run their natural
course. One day it might be ten minutes, another day it may be one hour.
(Of course, any meditation - even a time-limitted one - is better than none.)
The best time for meditating is around noon, though for people who work
this might be difficult. So set a time that suits your schedule the best.
Meditating first thing after waking up or before going to bed might result
in falling asleep. If you can meditate several times a day, that's the best.