Quiet Meditation: a simple
system to learn how to meditate

That page is certainly not an exhaustive study on the subject, and I'm sure I'll be adding more information over time on this subject.

There are hundreds of CDs and books you can buy to help you in this practice. I've talked about Holosync, which is an entire program that "meditates you," and I think it's excellent. In fact, I think all of these things have their place. I have many, many CDs of guided meditations, myself, and I do think they've helped me over the years, and continue to help me.

But I received an email from a fellow traveler, Paul M. Balogh, and he included a simple, one-page quiet meditation that is really good, and I thought I would share it with my readers. If you have questions about this quiet meditation, feel free to email him at: paulbalogh@hotmail.com.

Here is his method:

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Stages to Quiet Meditation

The mind, originally marvelous, clear and bright, suddenly emerges and the original light shines fully at last.

Use one step at a time to become more quiet and relaxed. This is Concentration Training, and learning to relax the Mind and Body while focused. Expert level and mastering can take time, but even attempting these methods produces benefits.

Quiet (Qui'et) (?) n. [L. quies, -etis. See Quiet, a.]

1. The quality or state of being quiet, or in repose; as an hour or a time of quiet. 2. Freedom from disturbance, noise, or alarm; stillness; tranquillity; peace; security. "And join with thee, calm Peace and Quiet." Milton.

Regular practice is the only way to learn; practicing every day and week is better than once in awhile. Shorter periods at first, ten minutes at most to start, then increase to 30 minutes twice per day.

Noise or distractions should not bother you, and can actually help. Try going someplace so quiet you could hear a pin drop, and any sounds can become distracting against the silence. If sound occurs, don’t allow yourself to be bothered by the sounds

* Find a place to practice Sitting Quietly; neither too hot, nor too cold, not too dark or too light.

* You should not have eaten too much or have a hungry feeling. Clothing is loose, not tight.

* A certain and Definite Sitting Position is recommended, sit cross-legged on the floor if possible, or sit in a chair with back straight. Hold hands together without locking fingers; relax the hands.

* Relax and sit quietly in a comfortable position but not lying flat down on back. (We tend to use the body as indication of what activity we are doing. Lying down makes us feel like we are about to go to sleep.) Sit in a chair or on the floor with crossed legs; don’t try advanced Yoga at this time, just sit comfortably without strain or too much pain.

* Breathe slowly, calmly and regularly. As you begin to meditate, clear your mind of all thoughts. When a thought arises, notice it and then dismiss it, returning back to your calm, clear mind. Continue to do this over time and you will eventually find that the thoughts intrude less and less and that your concentration becomes more natural

1. Breath Observations. Relax shoulders, breathe in slowly, observe, breathe out slowly, and observe watchfully – this makes us quiet and peaceful. Increases attention and focus. Use the sensation of the breath at the nostrils for focus, but don’t allow the mind to think about anything other than the sensation of the nose. Relax and be patient with yourself and your breathing. If you exhale smoothly, without trying to exhale, you are entering into the complete perfect calmness of your mind.

Observe the breath leaving the nose and get warmer as air leaves the nose. The side of the nostrils get cold when air enters the body, and there also may be other sensations around the face and nose that are apparent.

Close your eyes and focus your attention on your breathing. Be aware as you breathe in and out. Allow the air to lift the rib cage slightly as you breathe in, then fall as you breathe out. Follow your breaths in and out for several minutes at first, until eventually you can remain quiet and focused. Do this for ten minutes to start, and increase to thirty minutes.

2. Physical Observations. In your mind, sense the feeling of touch and sensations in the foot, and move the observation slowly up the body until the top of the head is reached. Don’t force the attention; allow the attention to feel the sensations without interpreting. Go slowly, take thirty minutes to go from the bottom of the feet to the top of the head.

This develops the ability to have “Experiential" or "Feeling Thinking," as opposed to “Thinking Thinking." You want to fully smell and see the roses (normally you might not actually experience them fully, due to being in the river of thoughts in your mind).

3. Quiet Observation. Sit and do not engage in thinking; continue with the observing sensations in the body. The attention is tight, not loose and sleepy.

4. Walking Meditation. Walk slowly with total attention to the weight of the feet and the act of lifting the feet and placing the foot for each step. Plan the start and stop of the range of the walk, and walk for 10 minutes at first.