The name actually gives it away: silence meditation is meditating without sounds around you, such as music, a mantra or the voice of a teacher. The goal of silent meditation is to expand your awareness and live in the here and now.
Silent meditation has its roots in ancient India and has been practiced for more than 2,500 years. This form of meditation was originally practiced by Siddhartha Gautama, better known as Buddha, who used the method to free his own mind from suffering and thus achieve enlightenment.
Today, silent meditation is practiced worldwide by people of all backgrounds and philosophies, as a way to quiet your mind and gain greater insight into yourself and the world around you. Some also refer to silent meditation as unguided meditation.
How is silent meditation different from other types of meditation?
You may have taken a guided meditation, where a voice guides you through the meditation. For example, the voice tells you to sit or lie down, focus your attention on your heart and set an intention for the meditation. Or maybe you've meditated with a meditation mantra, repeating a word, sound or syllable as you meditate.
During a silent meditation, there is no music, mantra or voice telling you what to do or where to focus your attention. So you are completely in control of where you focus your thoughts. And this is exactly where the power of silence meditation lies. Silent meditation makes us aware of the fact that your thoughts create your daily reality and that you are the one who is in control.
What are the benefits of silent meditation?
Meditating in silence brings tremendous benefits and can contribute to a healthier and happier life in several ways. Besides reducing stress and anxiety, increasing energy and improving sleep, silent meditation also helps you deal with negative or challenging situations.
If your partner suddenly reacts gruffly or raises his or her voice, your first reaction may be to snarl back or block. But if you regularly meditate in silence, you'll learn to take a break, reflect on the situation and then consciously communicate to your partner how you feel - without blaming him or her for anything.
You may have to get used to it
Meditating in silence isn't easy - especially if you're a beginner. There's a good chance your thoughts will start racing as soon as you close your eyes for meditation. In fact, as human beings, it is rare that we sit completely alone in silence. So it's not surprising if you have to get used to this way of meditating. In fact, it may take 90 days before you notice the positive effects of this exercise.
This means that there will probably come a point when you doubt whether silent meditation is for you. Or maybe you find it easier to quiet your mind some days than others. As long as you do not experience any negative effects, it is perfectly safe to practice silent meditation. Above all, be patient and not too hard on yourself: it is more than normal if you find it difficult to quiet your thoughts. You will find that it will naturally become easier the more you practice.
How to practice silent meditation
This is how to meditate in silence (step-by-step explanation):
- Find a quiet, comfortable place where you will not be disturbed. Make sure you are sitting or lying comfortably, such as on a cushion on the floor with your back straight and your hands relaxed on your knees.
- decide how long you want to meditate and set a timer if necessary. If you are a beginner, we recommend starting with a short 5-minute session.
- Focus on your breathing. Close your eyes and focus your attention on your breath. Observe how the air flows in and out of your body. If your thoughts wander, bring your attention back to your breathing.
- Let your thoughts come and go. It is normal if thoughts come up while meditating. Try not to repress them but observe them, without judging them. You can see your thoughts as clouds passing by. Then refocus your attention on your breathing.
- Observe sensations in your body. As you become more experienced with meditation, you can expand your attention to body sensations, such as feelings of tension or relaxation. Observe what you feel in your body, without judging it.
- Finish the meditation. When your timer goes off or you finish meditating, bring your attention back to your surroundings. Open your eyes and take a moment to let the effect of the meditation sink in.
Silent meditation is ultimately about bringing your attention back to your breathing as soon as your thoughts wander.
Try Meditation Moments free for 7 days
Start free trial
