Please note that meditation and silence are not advisable if you are under extreme mental stress or emotional distress.
[…] Those with agitated, uncontrolled minds cannot even guess that the Atma is present here within. Without quietness, where is meditation? Without meditation, where is peace? Without peace, where is happiness? Bhagavad Gita 2:66
Cultivating silence is gradually becoming part of my yoga practice. It can be for a short period of time like some hours during a day, or in the form of one to several days retreat where I spend time on my own.
The way I see it, spending time in silence is like an extension of my daily sadhana which is basically doing simple breathing exercises for ten minutes, and sitting in silence between 10 and 20 minutes. I sometimes write for fifteen minutes instead and sit in silence for five minutes. The purpose of sadhana is to get into the habit of calming the mind, and the more I practice the easier it becomes to keep a calmer mind in my everyday life. This doesn’t mean that when I sit, I don’t think. More often than not, I engage in planning, evaluating, analysing, ruminating, etc., but when I notice that I’m engaging in my thoughts, I slowly and gently let the thought go and focus my attention on my breath.
Why cultivate silence? I have noticed, since the very first time I was in a silent retreat with my teacher Prasad Rangnekar, that when I go into silence, my body starts slowing down and this has an effect in my nervous system reducing stress. When in silence, I am also able to observe my thoughts easier. It is very useful to know what is occupying my mind and work with it either practically by making some adjustments in my life, or by letting go of thoughts that don’t serve me and only create internal noise or even distress.
Most of us live quite busy lives with work, family and other obligations. This keeps our mind going on all the time. Then, when we have some spare time, what most of us do is to “relax” by going into our phones, reading a book, watching TV, meeting friends, etc. None of these activities are bad but they do not allow our mind to relax completely.
In the yoga practice, it is known that a relaxed mind is a clear mind. Cultivating a calm mind is the means of the yoga practitioner towards self-realisation. Seen it in a more practical way, when we take time to quiet the mind, to observe our thoughts and emotions, we gradually get a better understanding of how we function, and we are able to make adjustments to our patterns of thought and behaviour. Thus we live a more skilful and harmonious life following our real priorities and not making decisions by impulse or because everybody is doing the same.
Going into silence can sometimes be unpleasant because as we finally slow down we might be confronted to difficult thoughts and/or emotions that we have been pushing away in our business. It is important in this cases to receive these thoughts/emotions with an open heart, with a calm attitude, observe them and not try to push them away again or run away from them. It is also important not to engage with them either. This means that we allow them to come, but refrain from analysing, justifying and/or judging them or ourself for having them. When we try to cultivate stillness, we avoid solving problems, otherwise, we are engaged again in too much mental activity. This said, I have experienced that after a period of silence, solutions to problems come almost by themselves precisely because my mind becomes clearer.
There are different ways to cultivate silence, one doesn’t necessarily need to go hide in a cave. The simplest one is, as mentioned at the start of this post, to create the habit of sitting down in a calm place for some minutes and do nothing other than breathing slowly and deeply. When you notice you’re engaged in thinking, gently let the thought go, and go back to your breath. It doesn’t need to be for a long period of time. You can start with two or three minutes and as you get used to it, increase the time.
Another way of cultivating silence is by being aware of all the sometimes unnecessary noise we bring into our life. Maybe next time you sit on the couch to catch your breath after a busy day, you just do that, sit and observe what happens with your mind. Or whenever you are doing some chores where you usually would turn on the radio, turn on the TV, listen to a podcast, be completely present with what you do instead.
I had the habit of listening to music when going for a walk or a run. I still sometimes do, but I often chose not to, so I can try to be in silence. This one is very challenging because I always end up engaging in some mental activity, mainly planning ahead. But I’m working with it. Whenever I notice I’m again mentally “busy”, I try to let go.
And there are, of course, the retreats. If possible, leave for a place where it is calm or create that calm space at home. Decide how long you want to be in silence. Maybe it is a good idea to start slowly, with one day, and increase as you feel more comfortable with it. Tell those around you that you want to be in silence, so you don’t need to worry about feeling that you are rude. Slow down, try not to make much eye contact with those around you. Don’t talk. No reading, no music, no radio, no phone. Just you and the gradual peace that silence brings. It might feel very difficult, and that’s ok. Try not to engage with your thoughts. Thoughts will come all the time, the key is to try to let them go when we notice we’re engaged in thinking. It is very important not to be judgemental of your own process. If you feel your mind is all over the place, don’t add distress by judging yourself. Just observe with curiosity, and after the time of silence, decide what changes you need to bring into your life in order to help your mind quiet down. This is where one of the most important principles of yoga steps in: vairagya or detachment. The more we attach our thoughts to, the less our mind is calm. Find out what is it that you are clinging to that doesn’t serve you in life. What is it that you can let go of.
When I go into silence, I like to create myself a routine. I wake up at a specific time, I choose a time to do my asana (sometimes twice a day), I do breathing exercises and sit in stillness several times a day. I also go for walks, and since I am a Yoga student, I usually study the Gita under the guidance of my teacher. While in a retreat, I spend more time reflecting on how the verses I am studying apply into my life. I also write, and I rest. If I feel like taking a nap, I take a nap but beware of not falling into drowsiness, that is why the walking and the asana. If you’re not a yoga asana practitioner, just some mild movement of the body would do.
This is the stage I am at when it comes to silence. I guess the more you practice, the more you can sit in complete silence, and the less you do but remember, we all are where we are in life and we need to take that into consideration when practicing yoga. Often, what we want or think should do is not necessarily what we need or benefit from. If you’re in doubt, seek for some guidance.