The first two stages are meant for preparing the body and mind for meditation. Now, you can practise this simple version of antar mouna which means 'inner silence'.
Mentally prepare yourself by saying, " I am ready to practise 'antar mouna'. Next, become acutely aware of your external environment - all external sounds near and far. Become aware of all sensations of heat, cold, comfort and discomfort. Heighten the awareness of all your senses - touch, taste, smell and sound.
Become aware of all your thoughts. Accept whatever comes. Do not oppose or suppress any thoughts. Just remain an uninvolved, silent and alert witness. Whatever your thoughts might be, look at them indifferently, with detachment, as a witness. Do not lose yourself in any experience but maintain constant awareness "I am only the seer or the witness."
Choose a thought of your own free will. Reflect on it for some time and then let go. Choose another thought, stay with it for a while and let go of it. Repeat this process a couple of times. Then once again, simply watch your spontaneous thoughts. Try and calm the mind for a while and sit in thoughtless awareness.
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- Insightful meditation >>
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