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| The Science of ASM |
| SILENT |
By Hadai Nityananda dasa
The journey of our thoughts
Our thoughts arise from deep within ourselves. Thoughts are subtle energies originating and emanating from
deep within ourselves. We can compare them with bubbles rising from the bottom of the ocean. Our sub-
consciousness is constantly releasing bubbles of thought-energy which rise silently through the deep ocean of our
minds until they reach the level of our conscious awareness. In everyday life most people’s conscious awareness
is limited to a superficial section of the vast ocean inside of us. Because of this thoughts, ideas, and feelings
arising in our minds often seem spontaneous and beyond our control - they just pop up. We do not see the origin
of thoughts deep within the sub-conscious mind - we experience them simply as bubbles bursting on the surface.
Under normal circumstances, the thought process is constant and almost impossible to stop.
Thought travel during silent meditation
The journey of thought during silent meditation is reversed from that of every day life. During silent meditation we
follow thought in the form of the mantraraja from the surface of our awareness back into its source. While we sit
comfortably with our eyes closed, we silently think the mantraraja. We maintain our attention on the mantraraja,
gently and persistently returning to it whenever we are distracted.
As we repeat the mantraraja, both the mantraraja and our awareness of it become more and more subtle. In this
way we travel from our conscious mind, where awareness is gross, through the increasingly subtle layers of our
sub-conscious mind, all the way back into the source of our thinking.
We can imagine this process using our ocean metaphor as well. At the surface we can silently pronounce it and
hear it in our minds. As the mantraraja begins to sink we hold onto it whether we experience confusion or
turbulence, serenity or bliss. We get more and more absorbed into the mantraraja and we feel that our
awareness becomes more subtle.
The deeper we go in meditation, the finer and more subtle the mantraraja becomes in our awareness. The
mantraraja becomes quieter and we start to feel its vibration. We still recognize the mantraraja because we have
followed it all the way from the surface.
How to think the mantrarajas during silent meditation
The following points are important to remember:
1) While you sit comfortably with our eyes closed, repeat the mantraraja silently to yourself.
2) Repeat the mantraraja at a tempo and pitch that feels natural to you at a given moment; this will be different
each time we meditate.
3) This is the most essential instruction: whenever you notice that your awareness drifts away from the
mantraraja gently bring your attention back to it.
It is important to make sure that you understand this thoroughly before taking the actual instruction. Please read
these 3 point a few times.
Example Meditation
Following is a peak within the mind during silent meditation:
“Nityananda – Nityananda – Nityananda – Nityananda – Oh, yes I have to go to the supermarket and buy some
apples and pears, and I should bring some flowers home, too - Nityananda – Nityananda – Nityananda –
Nityananda – I should call my friend and tell him that it is OK to come to the party early – Nityananda –
Nityananda – Nityananda – Nityananda – I hear a dog barking in the far distance – Nityananda – Nityananda –
Nityananda – Nityananda – I see a blue light – Nityananda – Nityananda – Nityananda – Nityananda – I feel my
heart beating – Nityananda – Nityananda – Nityananda – Nityananda –
In the beginning the mind will be repeatedly distracted by thoughts, feelings, sounds, and other sensations. The
main instruction is that whenever we notice that our awareness has drifted away from the mantraraja we gently
bring our attention back to it.
Changes in the mantraraja
As we repeat the mantraraja silently to ourselves, our bodies relax and our minds become calmer. The mantraraja
becomes fainter and subtler, and after a while we may not even recognize the sound by its original pronunciation.
This is perfectly normal.
When our awareness travels to the subtler levels of our consciousness, the mantraraja becomes more like a
‘feeling’ or a ‘vibration’. At this point, we simply keep our attention on that feeling or vibration. We may also notice
that at this level our distracting thoughts are more like feelings or vibrations. This is because our awareness is
entering the more subtle regions of our consciousness. Changes in the mantraraja should always come naturally -
there is no way to force oneself into subtlety. Whatever our natural experience of the mantraraja, we continue
the process and whenever we notice that our attention has drifted away, we gently bring it back to the
mantraraja.
No concentration
It is important to understand that silent meditation is not a concentration method. It is a method of gently shifting
our attentive awareness between the mantraraja and any distractions that arise. We don’t force the mantraraja
to be present in our minds. We gently think the mantraraja as we would with any other thought: it arises
spontaneously and effortlessly in our minds.
A good exercise is to close your eyes for 2 or 3 minutes and sit in silence. Did you notice that you were having any
thoughts? Probably you will. Did you also notice that thoughts arise spontaneously without any effort? If not
please try again and observe how thoughts arise in your mind. Do you notice that thoughts arise spontaneously
without any effort? In the same way we think the mantraraja; in a gentle, effortless manner.
Whenever you feel during meditation that you are concentrating on the mantraraja, stop thinking the mantraraja
and just sit for a few minutes paying attention to how effortless thoughts arise in your mind. Then continue the
meditation and re-introduce the mantraraja in the same effortless manner.
When to meditate
The best time to practice meditation is on an empty stomach. In the morning after we have refreshed ourselves
and before breakfast is an ideal time to meditate. We naturally have an empty stomach at that time, and
meditating is a good way to start the day. If one feels very hungry in the morning it is fine to eat something very
light before the mediation, such as a piece of fruit.
During the meditation our bodies become very relaxed. When we have a full stomach our digestive system is
working like a factory, which is unsettling when we want to become relaxed. In the evening it is best to meditate
before dinner or a few hours after dinner, as long as our digestive system is not working hard anymore.
Where to meditate
We can meditate anywhere. In the beginning it is wise to meditate in a quiet place without many outside
distractions. It is good to turn off any telephones or pagers, and to keep pets away from the place where you
meditate. Pets love to jump on your lap while you meditate because they are drawn to the gentle vibration you
develop around you. When you become more familiar with the meditation it is easier to practice it in other places
such as on airplanes, in cars (as a passenger of course), or in public places.
How long to meditate
It is best to meditate between 20 and 30 minutes per session. It is not recommended to meditate longer than 30
minutes per session because our minds need time to integrate the calming effects of the meditation into our daily
activities. You can meditate one or two times a day according to your schedule, interest, and needs. Meditating
twice a day will naturally give one’s body and mind greater opportunity to rest, to get absorbed into the Holy
Names and the benefits in daily life will be noticed faster. Do whichever feels natural for you. It is not
recommended to practice silent meditation more than twice a day.
How to sit for meditation
We meditate in an upright position, either in a chair or sitting on the floor. The best position is whatever feels
most comfortable. However, avoid lying down while meditating. When we lay down it is very likely that we will fall
asleep, which is not the purpose of meditation. Of course when you are sick and have to stay in bed it is alright to
meditate when lying down.
The three main kinds of experiences during meditation
1) Having a lot of thoughts (feelings, emotions, distractions). This indicates that you are releasing stress. Advice:
This is actually a good meditation, even when you didn’t have the feel that you were meditating at all. Just go
back to the mantraraja whenever your attention has drifted away.
2) Having the tendency to fall asleep. This indicates that your body is talking to you and asks for more rest.
Advice: Give your body that rest, go early to bed tonight or take a nap.
3) Having a very deep, blissful experience. Advice: However, this is ideally what we want to experience during the
practice of silent meditation, do not make it an expectation.
All the above experiences are excellent. Whatever we experience during the meditation, we just accept those
experiences for what they are. We do not resist any experience nor do we look forward to a certain experience.
Be innocent and let just happen what takes place. The main instruction is to think the mantraraja effortlessly, like
any other thought arises spontaneously, and to bring your attention back to be on the mantraraja whenever you
notice that you have lost the mantraraja. It is that simple.
Timing
Over time you will develop an inner sense about the length of your meditation. In the beginning open your eyes a
little once in a while and look at your watch or clock to get a sense of how long you are meditating.
Summary
• The natural journey of our thoughts is from subtle to surface
• Thoughts during meditation go from surface to subtle
• Whenever our attention drifts away form the mantraraja we gently bring our attention back to be on the
mantraraja
• The appearance of the mantraraja can change during the meditation
• Silent meditation is not a concentration method
• Practice silent meditation on an empty stomach
• Meditate in a quiet place
• Do not practice silent meditation more than 2 times a day
• Practice between 20 to 30 minutes per session
• Use a sitting position during the meditation
Move on to the Official Instruction
The journey of our thoughts
Our thoughts arise from deep within ourselves. Thoughts are subtle energies originating and emanating from
deep within ourselves. We can compare them with bubbles rising from the bottom of the ocean. Our sub-
consciousness is constantly releasing bubbles of thought-energy which rise silently through the deep ocean of our
minds until they reach the level of our conscious awareness. In everyday life most people’s conscious awareness
is limited to a superficial section of the vast ocean inside of us. Because of this thoughts, ideas, and feelings
arising in our minds often seem spontaneous and beyond our control - they just pop up. We do not see the origin
of thoughts deep within the sub-conscious mind - we experience them simply as bubbles bursting on the surface.
Under normal circumstances, the thought process is constant and almost impossible to stop.
Thought travel during silent meditation
The journey of thought during silent meditation is reversed from that of every day life. During silent meditation we
follow thought in the form of the mantraraja from the surface of our awareness back into its source. While we sit
comfortably with our eyes closed, we silently think the mantraraja. We maintain our attention on the mantraraja,
gently and persistently returning to it whenever we are distracted.
As we repeat the mantraraja, both the mantraraja and our awareness of it become more and more subtle. In this
way we travel from our conscious mind, where awareness is gross, through the increasingly subtle layers of our
sub-conscious mind, all the way back into the source of our thinking.
We can imagine this process using our ocean metaphor as well. At the surface we can silently pronounce it and
hear it in our minds. As the mantraraja begins to sink we hold onto it whether we experience confusion or
turbulence, serenity or bliss. We get more and more absorbed into the mantraraja and we feel that our
awareness becomes more subtle.
The deeper we go in meditation, the finer and more subtle the mantraraja becomes in our awareness. The
mantraraja becomes quieter and we start to feel its vibration. We still recognize the mantraraja because we have
followed it all the way from the surface.
How to think the mantrarajas during silent meditation
The following points are important to remember:
1) While you sit comfortably with our eyes closed, repeat the mantraraja silently to yourself.
2) Repeat the mantraraja at a tempo and pitch that feels natural to you at a given moment; this will be different
each time we meditate.
3) This is the most essential instruction: whenever you notice that your awareness drifts away from the
mantraraja gently bring your attention back to it.
It is important to make sure that you understand this thoroughly before taking the actual instruction. Please read
these 3 point a few times.
Example Meditation
Following is a peak within the mind during silent meditation:
“Nityananda – Nityananda – Nityananda – Nityananda – Oh, yes I have to go to the supermarket and buy some
apples and pears, and I should bring some flowers home, too - Nityananda – Nityananda – Nityananda –
Nityananda – I should call my friend and tell him that it is OK to come to the party early – Nityananda –
Nityananda – Nityananda – Nityananda – I hear a dog barking in the far distance – Nityananda – Nityananda –
Nityananda – Nityananda – I see a blue light – Nityananda – Nityananda – Nityananda – Nityananda – I feel my
heart beating – Nityananda – Nityananda – Nityananda – Nityananda –
In the beginning the mind will be repeatedly distracted by thoughts, feelings, sounds, and other sensations. The
main instruction is that whenever we notice that our awareness has drifted away from the mantraraja we gently
bring our attention back to it.
Changes in the mantraraja
As we repeat the mantraraja silently to ourselves, our bodies relax and our minds become calmer. The mantraraja
becomes fainter and subtler, and after a while we may not even recognize the sound by its original pronunciation.
This is perfectly normal.
When our awareness travels to the subtler levels of our consciousness, the mantraraja becomes more like a
‘feeling’ or a ‘vibration’. At this point, we simply keep our attention on that feeling or vibration. We may also notice
that at this level our distracting thoughts are more like feelings or vibrations. This is because our awareness is
entering the more subtle regions of our consciousness. Changes in the mantraraja should always come naturally -
there is no way to force oneself into subtlety. Whatever our natural experience of the mantraraja, we continue
the process and whenever we notice that our attention has drifted away, we gently bring it back to the
mantraraja.
No concentration
It is important to understand that silent meditation is not a concentration method. It is a method of gently shifting
our attentive awareness between the mantraraja and any distractions that arise. We don’t force the mantraraja
to be present in our minds. We gently think the mantraraja as we would with any other thought: it arises
spontaneously and effortlessly in our minds.
A good exercise is to close your eyes for 2 or 3 minutes and sit in silence. Did you notice that you were having any
thoughts? Probably you will. Did you also notice that thoughts arise spontaneously without any effort? If not
please try again and observe how thoughts arise in your mind. Do you notice that thoughts arise spontaneously
without any effort? In the same way we think the mantraraja; in a gentle, effortless manner.
Whenever you feel during meditation that you are concentrating on the mantraraja, stop thinking the mantraraja
and just sit for a few minutes paying attention to how effortless thoughts arise in your mind. Then continue the
meditation and re-introduce the mantraraja in the same effortless manner.
When to meditate
The best time to practice meditation is on an empty stomach. In the morning after we have refreshed ourselves
and before breakfast is an ideal time to meditate. We naturally have an empty stomach at that time, and
meditating is a good way to start the day. If one feels very hungry in the morning it is fine to eat something very
light before the mediation, such as a piece of fruit.
During the meditation our bodies become very relaxed. When we have a full stomach our digestive system is
working like a factory, which is unsettling when we want to become relaxed. In the evening it is best to meditate
before dinner or a few hours after dinner, as long as our digestive system is not working hard anymore.
Where to meditate
We can meditate anywhere. In the beginning it is wise to meditate in a quiet place without many outside
distractions. It is good to turn off any telephones or pagers, and to keep pets away from the place where you
meditate. Pets love to jump on your lap while you meditate because they are drawn to the gentle vibration you
develop around you. When you become more familiar with the meditation it is easier to practice it in other places
such as on airplanes, in cars (as a passenger of course), or in public places.
How long to meditate
It is best to meditate between 20 and 30 minutes per session. It is not recommended to meditate longer than 30
minutes per session because our minds need time to integrate the calming effects of the meditation into our daily
activities. You can meditate one or two times a day according to your schedule, interest, and needs. Meditating
twice a day will naturally give one’s body and mind greater opportunity to rest, to get absorbed into the Holy
Names and the benefits in daily life will be noticed faster. Do whichever feels natural for you. It is not
recommended to practice silent meditation more than twice a day.
How to sit for meditation
We meditate in an upright position, either in a chair or sitting on the floor. The best position is whatever feels
most comfortable. However, avoid lying down while meditating. When we lay down it is very likely that we will fall
asleep, which is not the purpose of meditation. Of course when you are sick and have to stay in bed it is alright to
meditate when lying down.
The three main kinds of experiences during meditation
1) Having a lot of thoughts (feelings, emotions, distractions). This indicates that you are releasing stress. Advice:
This is actually a good meditation, even when you didn’t have the feel that you were meditating at all. Just go
back to the mantraraja whenever your attention has drifted away.
2) Having the tendency to fall asleep. This indicates that your body is talking to you and asks for more rest.
Advice: Give your body that rest, go early to bed tonight or take a nap.
3) Having a very deep, blissful experience. Advice: However, this is ideally what we want to experience during the
practice of silent meditation, do not make it an expectation.
All the above experiences are excellent. Whatever we experience during the meditation, we just accept those
experiences for what they are. We do not resist any experience nor do we look forward to a certain experience.
Be innocent and let just happen what takes place. The main instruction is to think the mantraraja effortlessly, like
any other thought arises spontaneously, and to bring your attention back to be on the mantraraja whenever you
notice that you have lost the mantraraja. It is that simple.
Timing
Over time you will develop an inner sense about the length of your meditation. In the beginning open your eyes a
little once in a while and look at your watch or clock to get a sense of how long you are meditating.
Summary
• The natural journey of our thoughts is from subtle to surface
• Thoughts during meditation go from surface to subtle
• Whenever our attention drifts away form the mantraraja we gently bring our attention back to be on the
mantraraja
• The appearance of the mantraraja can change during the meditation
• Silent meditation is not a concentration method
• Practice silent meditation on an empty stomach
• Meditate in a quiet place
• Do not practice silent meditation more than 2 times a day
• Practice between 20 to 30 minutes per session
• Use a sitting position during the meditation
Move on to the Official Instruction
