Inner Silence Part Two - Awareness of Thoughts
As our world becomes increasingly busy, we spend more and more time extroverted and multi-tasking. We need to find a way to create inner balance. Antar Mouna, a yogic practice developed by Swami Satyananda, provides us with the perfect framework to turn inward to deal with our minds and all of the feelings and thoughts lying within the substratum of consciousness.
Last month we discussed stage one where the awareness is learning to witness the external sensory perceptions without attachment. This begins to develop the capacity to be a ‘witness’ to each experience - how to see what is happening as just another experience and not personalize it by attaching emotional relevance to it.
Once we learn how to witness the sensory information with a level of detachment, then we move on to stage two and turn inward to view the spontaneous flow of thoughts. This sounds simple enough but in reality is quite difficult. To truly watch the spontaneous flow of thoughts, one must remain uninvolved in the thinking process. Instead what usually happens is we want to get in there and play mental gymnastics with our thoughts, analyzing them, dredging up the emotional content associated with them, and then pushing the thought aside as a more interesting thought arises, or some uncomfortable, subconscious feeling begins to arise and we move away from it.
For most, the normal method of working with our thoughts is to keep the mind ‘busy’ with outside activities so we don’t have to deal with ourselves. We think one way one minute and a different way the next. This ongoing involvement with the thinking process does not train us to see our thoughts objectively with dispassion. This busy, active thinking can suppress thoughts that need to rise to the surface and be released. We are unable to develop the tools to effectively manage the mind.
To master stage two we must become the witness and allow thoughts to move before our awareness with the same amount of attachment as when we watch waves rise and fall on the ocean. We can’t hold onto the waves and as we watch they change one into the next. As we watch the thoughts they will also change one into the next if we allow them to flow and remain the witness to the process, not the participant.
As we continue to practice, we begin to see reoccurring thoughts, patterns of thinking, certain emotions associated with thoughts – we see ourselves. Watching as the witness, we begin to develop a more objective perspective from which we begin to realize we are NOT our thoughts. We find the quiet, inner nature of our self that is separate from our thoughts. We connect with our source. That aspect that is always there and has always been there watching. It is the part of us that holds our intuitive knowledge, our inner knowing beyond the dramas in life.
And in finding this part of us, we can gradually facilitate change in our personalities and transform our lives.
YANA offers many programs to help you live a happier and more productive life. See our upcoming events and trainings on our calendar.
The Practice
Beginning with stage one, assume a comfortable position and gently close the eyes. Become aware of the sensory perceptions. Be aware of the sounds around you, the smells, the taste on your tongue and everything that is touching your skin. Keep moving the mind from one sense perception to the next. If the mind wants to go inward and delve into thoughts about the events of your life, don’t allow it. Keep the mind moving from one external perception to the next. Be aware with three-fold awareness; 1) mentally be aware that you are aware, 2) that you are aware of the object of perception (such as your skin or ears) and 3) that you are aware of the subject of perception (such as your clothes touching your skin). Continue with this practice for at least five to ten minutes.
Now gradually turn the awareness inward to watch the thoughts. As each thought arises, observe it and let it go. Watch the thoughts as you would listen to a friend talking to you over a cup of tea, with attention and without judgement. Be a friend to your own thoughts.
Whenever you catch yourself actually thinking or creating thoughts, be aware of this and detach – let the thought go on its way. Another one will come. Let it go. Keep watching as a witness, without judgement or suppression.
Practice for 5-10 minutes and then turn the awareness back out to the senses. Be fully aware now of the sounds around you, feel your body and take a few slow deep breaths. When you feel ready, open your eyes.