Experiencing Silence

Welcome to Experiencing Silence Meditation. This meditation has three stages and lasts for sixty minutes.

Practise in a clear and safe space. Do not force any movement or breathing. During whirling or other physical movement, remain aware of your balance and surroundings. If you experience pain, dizziness or physical distress, stop immediately and rest.

First stage - 20 Minutes: When you hear the bell, sit in a comfortable position and close your eyes. Breathe normally.
The mind will continue moving. It may turn towards your breath, thoughts, memories or anything else that arises. Do not deliberately watch your breath, try to stop your thoughts or make any effort to create silence. Simply sit quietly without trying to do anything.
Second stage - 20 Minutes: When you hear the bell, open your eyes and slowly stand up. Begin whirling while remaining aware of your balance and the space around you.
If whirling is not comfortable, you can hop, run on the spot, move in a circle or shake your body. Participate fully in the movement and allow the body to release its physical restlessness, but do not force yourself beyond your capacity. Continue breathing normally.
Third stage - 20 Minutes: When you hear the bell, stop the physical movement and keep your eyes open. Sit in a comfortable position, or gently lie down with your legs and arms comfortably spread apart.
Allow your breathing to return to normal. Do not control it. Simply watch your breath as it enters and leaves the body.
The body has moved from stillness into intense activity and then suddenly returned to rest. Remain with what is happening within you. With your eyes open, watch the silence that becomes visible when the usual movement of thought becomes quiet.
The meditation ends when you hear two bells.
Enjoy the meditation.

Experiencing Silence

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