How to experience complete silence in your head?

I still remember my first meditations in India. It was hard for me to sit still. I’ve always had a lot of energy. I thought that was the reason.
The real reason? It was loud in my head. My mind was very busy: Thinking. Planning. Worrying. Daydreaming.
We are so used to live and think in the past or in the future, we are not used to just be in the present moment.
And especially: We are not used to just be. To just sit. To relax. And to concentrate.
Thankfully, I had incredible teachers. They inspired me. I kept practicing.

When the mind is calm, it’s easier to sit still. And by sitting still, the mind calms down. Now you might ask: Where do I start in this circle?
Start with your breath.
Breathe consciously. Count your inhalations and exhalations. Try to breathe through your nose.
If you want to calm your mind, that’s the process: We calm our breath, we calm our body, and eventually we calm our mind.
When you learn this technique, and you learn to use it in moments of stillness (eg. before going to bed, in your bedroom, in a safe space or in a yoga or meditation class, where you have guidance ), then you will be able to adopt it in moments of noise as well.

This is my personal experience: Since the summer of 2023, I’m back in Madrid and living an “occidental life”. I have different, professional projects that make me very happy but also very busy. It’s my first time as an entrepreneur and my days are full of “firsts” and “new”: things to prepare, decisions to take, people to meet, etc. I’m moving a lot, physically, and I’m moving a lot, mentally.
And still: My mind is calm. I go to bed, without all the worrying. And this doesn’t mean I have nothing to worry, I do. But I know when to give my mind room to worry and when I prefer to be calm. I’m not so easily distracted anymore, although my days are filled with different activities and all kind of stimulations.

It’s the first time I actually experience this kind of focus and clarity and this is why I want you to learn these techniques, if you are feeling that you are constantly thinking, with too many thoughts rushing through. Here are 3 recommendations:

1. Start with 1 MINUTE OF SILENCE PER DAY:

Sit down. Close your eyes. Put your hands on your abdomen. Focus only on your breath and how your abdomen expands/contracts. If you catch yourself thinking of something else than your breathing? Start again.
Do it every day. You will notice the change. When you are comfortable with 1 minute, try to go up to 5 minutes every day.

2. BOOK TIP: I recommend you to read “Silence. The Power of Quiet in a World Full of Noise.” from Thich Nhat Hanh.
Deutsch: “Stille, die aus dem Herzen kommt.” Español: “Silencio. El poder de la quietud en un mundo ruidoso.”

3. Participate in a MEDITATION or PRANAYAMA CLASS:

If you prefer to be accompanied, I recommend you to find a yoga or meditation studio in your neighborhood and let you guide yourself by professional teachers. It’s a lot easier to learn a new technique in community.

Thank you for reading this article and I would love to read your question or comment.