Antar Mouna - The Practice Of Inner Silence

Sit in any comfortable position,

Keep your back and neck straight,

Whole body relaxed,

Observe your inhalation and exhalation.

Start feeling the flow of breath into your nostrils.

Couple more deep inhalation and exhalation before we start antarmavana.

Start becoming aware of the sounds around you.

Gradually allow yourself to go into silence,

Though the sounds are reaching your ears,

Imagine as if you're beyond that sound by withdrawing your senses.

Feel like you're in complete silence.

Let the thought remain as it is,

Do not chase it.

Observe your mind without any judgment,

Observe the things as they are.

Thoughts will be coming up,

It is the nature of the mind.

Try to train your mind such that you're not impacted by the train of thoughts.

There might be thoughts from your childhood,

Acknowledge it and drop it.

A thought from your career,

Acknowledge it and drop it.

Now bring back your awareness on your breathing,

Inhale through your left,

Reaching the center of your eyebrows and exhaling through your right.

Repeat the same thing from right nostrils.

Imagine the two nostrils are the base of triangle and the point between your eyebrows,

The apex of the triangle.

Imagine yourself breathing in the shape of triangle,

Eventually become focused in between your eyebrows,

Completely away from thoughts and worries.

You're becoming focused,

Going into silence until further instructions.

Observe that silence for some time.

Slowly bring your awareness back to your body.

Get back the body floor awareness,

Become aware of the sounds around you,

Taking a moment to express gratitude to almighty,

Being thankful to your teachers.

Have the sense of calmness within you,

Slowly looking at the ground,

Blinking your eyes,

Gentle,

Feel relaxed,

Feel composed.