Cultivating Stillness as a Daily Practice

One of the greatest gifts that you can give to yourself is to set time aside everyday, perhaps in the morning and/or evening, and simply do nothing. Let everything drop away: all thoughts, agendas, worries, unfinished tasks… everything.

Completely and utterly empty out.

Think of it as your time to reconnect with what never changes and is always still within you.

Different traditions of The Way refer to it by different names: the still small voice, the Word, Buddha nature, Christ Mind, the Dao, Holy Spirit. Whatever name you prefer just remember that this practice is essentially the “dropping of all names and forms.”

When you are quiet and empty enough, you will melt into this silence and It will speak for Itself.

You need do nothing.

If you are new to this type of practice, here are few basic suggestions:

• choose a room or part of your home where you will do your sitting practice.
• You may want to decorate the space with sacred art, flowers, candles, scriptures, incense, etc. to motivate, inspire, and remind you of why you are practicing.
• A bell, singing bowl or chimes would be a good way to begin and end each session, the sound readies the mind and brings attention into the present moment.
• Depending on your physical ability, sit on a cushion (zafu and zabuton) or a comfortable chair with a straight back.
• Your hands can rest gently on your thighs, knees, or in the “cosmic mudra,” which is formed by placing your left hand atop your right with thumbs touching. The hand mudra will rest in your lap, just under your navel point.

These are just a couple of suggestions. Do your own research and find the right method for you. Whichever one you go with, the aim should be to relax, quiet down, and bring the awareness into a heightened state of stillness, so nothing to elaborate or “cerebral.” Stay away from visualization techniques.

The purpose here is to empty out, to come back to the Ground of Being.

At first, this might seem like an impossible task. The mind may be extremely jumpy or maybe dull and lethargic, distracted, irritated, impatient. That is just par for the course.

Just roll with it and don’t judge yourself. This is why we use the breath, especially in the beginning stages of mindfulness practice. Immersing your attention on the flow of the in and out breath naturally settles the mind and provides a touch point that you can keep coming back to when the mind wanders, which it will inevitably do.

At first you will have various problems, and it is necessary for you to make some effort to continue your practice. For the beginner, practice without effort is not true practice. For the beginner, the practice needs great effort.

Shunryu Suzuki

If you are just starting out, ten minutes of quiet sitting twice a day, morning and evening, would be my recommendation. As your practice deepens so too will your desire to sit longer.

Don’t push yourself to increase the time if your not feeling it. Always end your practice on a high note, where you could sit longer but choose not to.

This is meant to be an opportunity for you to cultivate a calm and joyful mind, freed from the shackles of limiting beliefs and disturbing emotions, so be sure not to turn it into a punishment or a burden.

Over time it will become easier and easier to abide in stillness.

Trust that Grace is in control and will see to it. Think of your morning and evening meditations as a charging station, which reduces the inner noise and confusion and strengthens your ability to hear the Voice that speaks in the Silence.