In my earlier posts, I have suggested some easy methods for achieving a state of stillness by completely silencing the mind. Some people who try these but are still not able to achieve a still state of the mind, come to me asking for further easier methods. In such cases, I recommend the Moment to moment mental commentary method which according to what I have experienced is the easiest method to achieve a mindless state especially for people who find it very difficult to sit at one place and meditate or keep their mind still.
In this method, there is no need to sit at one place, instead we can go ahead with whatever we are doing but have a commentary of what we are doing, running silently in the background. (Not loudly .. but in our mind). Along with this commentary, we also need to maintain awareness of the body and the actions that we are performing. I have found that it is helpful to become mindful and aware of our actions. It helps us to access the now by becoming anchored to the actions that we are performing. It is helpful if we slow down our actions a little bit by about 10-20 % or more while doing this.
Also, it helps to disassociate our real self i.e. the witness deep within from the Body which has a name and identity. For instance, my name is Sachin, which is the name that my parents gave to this body of mine when it came into existence. However, the real me, the one who’s been eternally present, who’s wearing this body of mine like a clothing, and who’s been witnessing everything my body does, is different from Sachin. This spirit doesn’t have any name and form. This spirit was there before this body came into existence and will remain after this body ceases to exist. So, the idea is to become aware of the fact that our real presence is different from this body of ours that is in action. it can actually watch the body silently from the background. Now let’s understand how to do this.
As I get up from my chair, I say in my mind.. ” Sachin is getting up from the chair” then as I walk up to pick up the newspaper, I say .. “Sachin is now walking” then .. Sachin is picking up the newspaper, Sachin is reading a news related to India’s win in Olympics … and I let the commentary go on silently in my mind . Then if I go to the kitchen to toast some bread, I say Sachin is putting bread into the toaster, Sachin is applying butter to it, etc… Basically, I am anchoring myself to the NOW, the Present moment. And when we anchor ourselves to the NOW, the mind simply disappears. It cannot exist in the Here and Now.
After a few minutes of doing this, the commentary will become very silent and will fade into our awareness. we just are deeply aware of each action but are not saying it in my mind. Just let this continue for a while and you’ll feel a deep sense of silence, stillness and calmness in my body. Gradually, you might feel as if you are floating (This will take time. Don’t expect this if you are doing it for the first time) .
Everyday spend 5-10 minutes doing this moment to moment commentary awareness meditation and you will start realizing a very deep change happening within.
I suggest that you do this at a time when you are at home and not at your workplace. Choose a time when you don’t need to interact with anyone face to face or phone. It becomes too challenging that way. Do it when you are with yourself at home or having a morning walk or while shopping.
Try this and let me know if you need any support from my side. Have a nice day ahead !!