Exploring Inner Silence: The Practice of Antar Mouna
Meditation, deeply rooted in ancient yogic traditions, offers pathways to inner peace and self-discovery. Antar Mouna, derived from Sanskrit, means inner silence, and it involves cultivating this silence through meditative techniques, also known as Vipassana.
At its core, Antar Mouna encourages observing the mind’s fluctuations without judgment, fostering self-awareness and detachment from mental chatter. One allows thoughts to arise naturally, observing them as they come and go, akin to clouds passing through the sky. This non-reactive awareness cultivates clarity and emotional balance.
The practice typically begins with finding a quiet space, assuming a relaxed posture, and focusing on the breath. Restlessness and wandering thoughts are common experiences, serving as opportunities for growth. By acknowledging and gently guiding the mind back to the focal point, such as the breath or a chosen mantra, we can cultivate resilience and concentration over time. Another important aspect is mental cleansing which categorises thoughts as positive, negative or neutral. Through this introspection, we can let go of negative patterns that cause inner turmoil and instead nurture positive ones that create inner harmony.
Antar Mouna extends mindfulness to daily life, enhancing present-moment awareness and reducing habitual reactions. Physically, it reduces stress, lowers blood pressure, and improves well-being. Mentally, it enhances focus, concentration, and cognitive function. Emotionally, it fosters resilience and a deeper understanding of one’s inner world. Spiritually, it can lead to profound insights, heightened intuition and a sense of interconnectedness.
Establishing a consistent practice is key, starting with short sessions and experimenting with different techniques. Breath awareness, body scanning, visualisation, mantra meditation, and loving-kindness meditation are common methods. Consistency, patience, and self-compassion are essential companions on this inner journey.
Techniques of Silent Meditation
Silent meditation encompasses various techniques, each designed to help practitioners achieve a state of deep inner stillness and awareness. Some of the most common techniques include:
• Breath Awareness: This involves focusing the attention on the natural rhythm of the breath, observing its flow without trying to control it. Breath awareness helps calm the mind and anchor it in the present moment.
• Body Scan: we systematically scan our body from head to toe, paying attention to physical sensations, tensions, and areas of relaxation. The body scan promotes bodily awareness and relaxation.
• Mantra Meditation: Mantra meditation involves silently repeating a word, phrase, or sound (mantra) to focus the mind and cultivate a sense of inner peace and clarity. Mantras can be traditional Sanskrit phrases or simple affirmations in any language.
• Visualisation: this involves use of mental imagery to evoke feelings of relaxation, positivity, and well-being. We may visualise a peaceful scene, such as a tranquil forest or a serene beach, to enhance our meditation experience.
• Loving-Kindness Meditation: Also known as metta meditation, this practice involves cultivating feelings of love, compassion, and goodwill towards oneself and others. It can be done silently by repeating phrases such as “May I be happy, may you be happy, may all beings be happy.”
These techniques can be practiced individually or combined to suit our preferences.
Integrating Silent Meditation into Modern Life
In today’s fast-paced and digitally connected world, the practice of silent meditation offers a much-needed antidote to stress, distraction, and sensory overload. Here are some tips for integrating silent meditation into modern life:
• Set Aside Regular Time: Schedule a specific time each day for meditation, even if it’s just a few minutes. Consistency is key to establishing a regular meditation practice.
• Create a Sacred Space: Designate a quiet and comfortable space for meditation where you won’t be disturbed. You can enhance the atmosphere with soft lighting, calming scents, and inspiring objects.
• Start Small: Begin with short sessions (e.g., 5-10 minutes) and gradually increase the duration as you become more comfortable and focused.
• Practice Mindful Awareness: Extend mindfulness to everyday activities such as eating, walking, and listening, by being fully present and attentive to the sensory experience.
• Be Patient and Gentle: Don’t expect immediate results or judge your meditation experiences. Approach your practice with patience, curiosity, and self-compassion.
• Seek Support: Join meditation groups, workshops, or online communities to connect with like-minded individuals, share experiences, and receive guidance.
In conclusion, Antar Mouna offers a timeless path to inner silence, self-awareness, and well-being. By embracing this ancient practice and integrating it into modern life, we can live more consciously and harmoniously amidst life’s chaos.
I’ve been fortunate to attend Antar Mouna retreat at Anahata Yoga Retreat in Golden Bay for the past 3 years, which I have found to be immensely rejuvenating. The clarity, calmness, and sense of peace experienced during these retreats reaffirm the ancient wisdom that true peace originates within, in the sanctuary of our own inner silence.
By Amal Karl, CEO at NaturalMeds
