Silence meditation
The support is not the sound but the gaps between sounds and the inner silence.
Meditations10–20 minutes
Finished the practice?
Marking it adds the session to “My progress”.
Purpose and effect
Deepens calm and introduces a state that does not depend on outer conditions.
Step-by-step instructions
- 1Sit in a quiet place, close your eyes.
- 2Listen to the sounds around you for a few minutes.
- 3Move your attention to the pauses between them.
- 4Stay in this listening to silence.
Recommended duration
10–20 minutes. Start smaller: a short regular practice works better than rare long sessions.
How to hold attention and come back
If the mind comments, note the comment and return to listening.
How to finish the practice
Open your eyes slowly and keep the silence for a few more minutes.