Recently, I have evolved my meditation practice to silent meditation, as opposed to listening to guided meditations. I felt I needed to move my practice to the ‘next level’, in the desire to go deeper and hopefully better experience the benefits that are touted for this discipline. Now I must confess I do not find this easy. As I come to settle in the practice, I battle with the constant chatter of my brain. I negotiate thoughts, such as my never ending to do list or the replaying of moments that have passed. So why keep meditating … why not just get up and start ticking off the to do list? As a lover of all thing’s wellbeing and the wanting to improve my life for the better, I still feel, and hope, meditating can have a massive impact for me. 

Indeed, when you look at research like this 2012 review, meditation has shown to improve mood and psychological wellbeing. Lowering levels of negative feelings, depression, and anxiety.

With silent meditation, it allows you to just be with you, to listen in, to discover, to unveil you and your various layers. 

Silent meditation, often referred to as “quiet meditation” or “still meditation,” is a contemplative practice that involves focusing your attention inward, calming your mind, and observing your thoughts and feelings in a quiet and peaceful environment. In silent meditation, there is no external guidance, mantras, or chanting, and it typically does not involve any external sensory stimulation. 

Here’s how silent meditation typically works: 

• Choose a Comfortable Location: Find a quiet and comfortable place where you will not be easily disturbed. This can be a dedicated meditation space or a peaceful corner of your home. 

• Sit or Lie Down Comfortably: You can sit cross-legged on a cushion or in a chair with your back straight, or you can choose to lie down. The key is to be comfortable and relaxed. 

• Close Your Eyes: This helps reduce external distractions and allows you to turn your attention inward. 

• Focus Your Attention: In silent meditation, you can choose a point of focus. Common points of focus include your breath, a specific thought, a mantra, or simply the sensations in your body.

• Observe Your Thoughts: As you meditate, thoughts will naturally arise. In silent meditation, the goal is not to eliminate thoughts but to observe them without judgment. You acknowledge the thoughts and gently bring your focus back to your chosen point of attention.

• Practice Mindfulness: Mindfulness is a common aspect of silent meditation. It involves being fully present in the moment, accepting what arises in your mind, and letting go of attachments to thoughts and emotions.

• Maintain Silence: In silent meditation, you refrain from speaking or verbalizing any mantras or prayers. The focus is on inner silence.

• Set a Timer: You can set a timer to define the duration of your meditation session. This can be a few minutes to several hours, depending on your experience and preferences.

• End the Session: When the timer goes off or when you feel your session is complete, slowly open your eyes and take a few moments to transition back to your regular activities.

Silent meditation is a flexible practice that can be adapted to suit your needs and preferences. Practicing silent meditation, or simply spending time in silence, can offer a wide range of physical, mental, and emotional benefits. Here are some of the key advantages of incorporating silence and silent meditation into your routine: 

1. Reduced Stress and Anxiety:
   • Silence provides a break from the constant sensory input, allowing the nervous system to relax. 
   • Silent meditation techniques, such as mindfulness and deep breathing, can reduce stress hormones, promoting relaxation and calmness.
2. Improved Concentration and Focus:
   • Regular practice of silent meditation enhances the ability to concentrate and sustain attention.
   • It improves cognitive functions, helping in tasks that require focus, problem-solving, and decision-making.
3. Enhanced Self-Awareness:
   • Silence allows you to explore your thoughts, emotions, and inner self without distractions. 
   • Silent meditation encourages self-reflection, helping you understand your thought patterns and emotions better. 
4. Better Emotional Regulation:
   • Practicing silence regularly can help in managing emotions effectively.
   • It allows you to observe your emotions without immediate reaction, fostering a sense of emotional balance and stability.
5. Increased Creativity:
   • Silence gives the mind the freedom to wander and explore creative ideas.
   • Many artists, writers, and innovators find inspiration in moments of silence and solitude.
6. Enhanced Patience and Tolerance:
   • Silence teaches patience as you learn to sit quietly and observe your thoughts without judgment. 
   • It can increase your tolerance for discomfort, both mentally and physically.
7. Better Sleep Quality:
   • Practicing silence, especially before bedtime, can calm the mind and improve sleep quality.
   • It helps in reducing racing thoughts that often interfere with falling asleep.
8. Strengthened Relationships:
   • Silence can improve communication by encouraging active listening. 
   • It can also make you more empathetic and understanding in your interactions with others.
9. Boosted Immune System:
   • Reduced stress through silent meditation can positively impact the immune system, making it easier for the body to fight off illnesses.
10. Spiritual Growth
    • For many, silence is a way to connect with their spiritual side or a higher power.
    • Silent meditation is a common practice in various spiritual traditions and can deepen one’s spiritual experiences.
11. Improved Overall Well-being:
    • The overall effect of reduced stress, improved emotional regulation, better sleep, and enhanced focus contributes to a sense of well-being.

It’s important to note that the benefits of silent meditation can vary from person to person. Regular practice and finding a method that suits your individual needs and preferences are key to experiencing these advantages fully. Why not give it a try!