Whilst it is important for us to have a meditation 'technique'. Technique (and effort of any kind) can only take us so far. Meditation is a process of 'allowing'. It is one way we can stop the incessant struggle that is living, stop fighting with ourselves and stop categorising our world into good or bad, this and that.A perfect practice uses 'what is', the stuff of our lives to develop our meditative expertise. And the practice of Antar Mouna does this particularly well.
Antar Mouna, or inner silence, focuses on the 'everyday stuff' of life as the object of attention. By allowing the senses to be - to notice the kids playing, the drill hammering, the TV in the other room, the smell of drains! - we allow them to withdraw from the external and be more and more internalised.
In the practice of Antar Mouna, which should be guided by a good teacher, a preliminary process of settling, preparation and stilling is followed by a process of 'noticing'. You notice how your body is: sensations, feelings, taking awareness carefully and mindfully around the body.
Increasingly in this simple practice, the miracle is when the witness consciousness begins to develop: that part of us that simply observes, without judgement or attachment.
Then whatever is 'out there' this day, is noticed: sounds that come to the ears; listening from all directions, moving from sound to sound. Tastes are noticed. Lingering tastes inside the mouth. Then smell. Then even colours behind the closed eyelids.
The practice is done either seated or lying and with closed eyes.
By allowing sensations and the senses, they eventually become unimportant, they cease to be the focus and the senses are drawn inward for the most important work to begin!
Antar Mouna is an essential preparation for any meditative practice.
Find out more about meditation on MyYoga website.
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