How to Meditate In Silence, Stillness, Walking and Witnessing
Aug 29, 2025
*Above photo taken by Elwira Miezel photographer and wardrobe & prop stylist.
“If we could define two pillars which are holding up the temple of Tantra, these are meditation and witnessing as one of the pillars and love and devotion as the other pillar. "
Meditation and witnessing is very important in everyone's life, whether or not we are practicing Tantra, whether or not we are on a dedicated path of spirituality. Everyone needs to know how to witness, how to be in a state of meditation, even if you don't want to call it meditation.
Just imagine the times when you have sat in nature and absorbed the exquisite silence with the occasional bird song. Or maybe you have been by the sea and you hear the lapping of the waves and the silences in between. The sound of the waves, silence and sound, meditation, the witnessing nature, all is included in this principle of witnessing.
Mindfulness Meditation and Witnessing Practice
Witnessing goes very deep into the human life experience. After all, meditation is not about concentration (as some people believe.) It is all about being a detached observer, an observer of every phenomena that happens in life. And as we learn to observe, simultaneously our consciousness expands. We tumble into wisdom. Wisdom is the state of expanded consciousness, a consciousness which is vast enough to contain all contradictions. As we witness, we open ourselves to become so vast that we ourselves contain all that is. Gradually and slowly, we come into a space of deep silence and this silence conveys more than any words ever can.
Meditation Practice, Ego, and the Fear of Death
Many people are afraid of meditation because they feel that “if my mind dissolves, if I'm no more attached to my ego, as happens in meditation, it's akin to death–that something is dying within me.”
I'd just like to remind you that every single night we die. Every morning we are reborn. The state of deep sleep where we are without any dreams is a small death. Dreamless sleep is very similar to death. In Yoga it is said that if we go into dreamless sleep and yet we are awake within, this is the state of Samadhi. This is the state of spiritual awakening. When we go into dreamless sleep, it is similar to being in a state of death where there is no mind, no time, and we have dropped away from the attachments of the mundane world, the attachments that keep us clinging onto this body, this physical form and everything in the physical world.
So when we're in dreamless sleep, we are already in that state. There's only a thin veil of difference between Samadhi and dreamless sleep. And that is the quality of witnessing, of being ‘awake’ in that state.
Carrying Impressions Through Sleep or Death Into A New Life.
Every night we experience death and when we come back, we are renewed and refreshed. It is in a sense like starting a new life. Every single morning, whatever we take with us into our sleep in the form of thought is what we will awaken with. Whatever we take with us into our meditation is going to be processed within us. And as we awaken from the meditation, we have realizations about that particular issue that we were carrying.
This is similar to dying, going into death, into the bardo, into other dimensional spaces, coming back into a new life and carrying something from that old life. Those last thoughts, those last impressions are carried through into the new life.
The subject of meditation penetrates to the deepest core of who we are as human beings, whether that be life, death, spiritual awakening, rebirth, all of these issues are contained in meditation.
The Misunderstanding of “No-Mind” in Meditation Practice
A beautiful poem about meditation, written by a Tibetan Rinpoche says:
“Rest in natural peace,
this exhausted mind,
beaten helplessly by karma
and neurotic thoughts,
like the relentless fury of the pounding waves
in the infinite ocean of samsara.
Rest in natural peace,
take rest,
take rest,
Now, all of us who immerse into meditation have heard that the optimal state in meditation is to be beyond thought, to be beyond mind. I'd like to bring a new understanding about this because I hear so many meditators condemning themselves saying, “Oh, I just go on thinking all the time while I'm meditating. Something's wrong with me. Why can't I go into no-mind?” Or, “why does it come sometimes? But other times I'm thinking so much?”
Understanding Brainwave Cycles in Meditation
We have four brainwave cycles of varying frequencies that continue in 20 minute cycles throughout the day and throughout the night. These are, Beta, waking consciousness, Alpha, in-between waking and sleep. (This is a state where many revelations or creative inspirations come to us) Theta, dreaming sleep and Delta, dreamless sleep.
I remember my father, who was a scientist saying that every single scientific breakthrough that has ever happened has happened in a state of revelation, not from logic. And basically the revelation happens when the scientist is very relaxed, maybe letting go in the bath, maybe walking in nature, or perhaps having a nap. And they're halfway between waking, sleeping. And in that state, the revelation comes. So this is a very important state of consciousness.
The Necessity of Dreamless Sleep
The fourth phase, (dreamless sleep) is very important for our wellbeing in life. If we go through our life and we never attain to dreamless sleep, we would go completely mad. We absolutely need that dreamless sleep in order to rejuvenate.
When we meditate, these four cycles will continue. Every 20 minutes there will be a shift, and we will go into another one of those cycles. If we condemn ourselves about being in one or the other of those cycles while we are meditating, that is completely useless. It serves nothing at all. It will not help us on our spiritual quest.
So what is actually needed is to simply become a detached observer of whatever phenomena is passing in the body or in the mind. It doesn't matter. We are simply witnessing.
Meditation Retreats and Glimpses of Awakening
When you do meditation retreats and you are sitting for 40 minutes, that's two cycles. Then, maybe you are doing the slow walking meditation for 20 minutes, bringing awareness into your daily activity.
In a Meditation Retreat, we do many sittings throughout the day because at some point within those sittings, you will come to the dreamless sleep cycle and yet you will be awake. And this is where you go into the state of Samadhi or Satori, a glimpse of spiritual awakening. Some people even experience spiritual awakening itself, meaning an extended space of enlightenment.
So when you are meditating, the point is not to suppress your thoughts or to try and rise above your thoughts or somehow avoid your thoughts. The point is to simply witness whatever phenomena is there. Maybe thinking, maybe dreaming, maybe dreamless state, maybe the inspirational, creative dreaming state, whatever is there, just witness.
Finding the Right Posture
Now, when we meditate, it's very important that we find a comfortable position and one that can be sustained for up to 40 minutes or one hour. The back needs to be straight so that energy can circulate through our central channel, through our entire chakra system from sex to spirit. The energy circulating in this way helps us to open multi-dimensional states of consciousness.
Traditional Positions for Meditation
Traditionally, meditation is to be done in a cross-legged position. We could sit very simply with our legs crossed. Or we can sit in half lotus where one foot comes up on top of one of the thighs. We could put one foot in between the lower leg and the thigh. We might like to go into full lotus, where both of our feet are on both thighs. This position is optimal simply because there's no leakage of energy from either the hands or the feet. The energy is circulating throughout the entire body without going out of any extremity. However, many people find this uncomfortable if they're not practicing yoga or they don't do some regular form of exercise to open up the circulation in the thighs. So half lotus is perfectly acceptable as well.
Another position which has been favored a lot in Japan in the Zen tradition is to sit kneeling, usually putting a zafu underneath your bum. Here we place one big toe on top of the other big toe, and we're sitting in the kneeling position. Another posture that works is to sit in a chair and there are also wooden benches that can be used that are made especially for meditation. Meditation chairs also exist with a backrest.
The Role of Hand Positions and Mudras
The most important thing is that the back is straight. It's also very helpful to put a cushion under the bum. When we place a cushion under the bum, it allows us to relax the lower belly. The bum is slightly raised, and that helps us to have a straight spine. So it's really an optimal position to put a little bit of cushion under the bum. The hand positions could be on your knees with open palms, or you might like to take a mudra position. The chin mudra with the thumb and first finger placed together is very popular, which is for raising and expanding consciousness.
Witnessing Breath in Meditation for Men and Women
Or you could place your left hand under your right hand which symbolises the rational mind surrendering to the intuitive mind. Thumbs are together, hands at the level of the hara center. This is a position favoured in Zen. You can choose which hand position you like and then simply sit, closing your eyes. You may choose to witness your breath, for example, the breath coming in and out of the nostrils. This is favored in Vipassana. Or you could choose to witness the breath rising and falling in your belly, which is the technique suggested by Osho for women.
Osho suggests that the breathing in and out of the nostrils and the awareness of that is very helpful for the masculine. For the feminine it’s most helpful to witness the breath rising and falling in the belly. In some traditions, they will meditate with open eyes, looking just ahead of them at a spot on the ground. In other traditions, we close the eyes and we bring the witnessing consciousness within. We witness, maybe starting with the breath and gradually expanding to witness the entire body, to witness any emotional states, to witness any mental states or any of the brainwave cycles that are there. Gradually and slowly, this will expand our wisdom and even our capacity for genius. It will bring peace of mind, serenity, equanimity in life because when we can witness in this way, we will also be able to witness all aspects of life. Finally, even death itself is a phenomenon to be witnessed.
Meditation as a Daily Anchor
Meditation is so beneficial and it's really important to include it in any teaching about life because this brings balance, between activity and passivity, sound and silence, movement and stillness. When any two opposites meet within us, we will find the ultimate truth. It's most helpful to practice silent meditation and witnessing every day, hopefully at the same time in the same place. That is really optimal because it will charge that space with the quality of wisdom and serenity. And gradually this quality will pervade your entire dwelling place. It will become a place which we can call truly home, because where we can bring our soul and our body into alignment is our home, a space of being at home.
Meditation Guidance
This guidance may help people to enter into deep meditation even if they are meditating for the first time in their life.
- Find a comfortable seated position with spine upright but relaxed.
- You may be more comfortable if you place a cushion under your bum.
- Put hands together into your lap and put right hand above the left hand.
- Connect thumbs so that you allow an uninterrupted energy flow .
- Or, alternatively, place your hands on your knees and if desired, use the chin mudra.
- Relax your shoulders, move them down and backwards.
- Close your eyes and relax your face muscles.
- Connect the tip of your tongue to the soft palate at the upper part of the inside of your mouth.
- If you are tired, bring your head straight up.
- Witness your thoughts, your body and even your emotions.
- Now it is time when you may relax and simply be a witness.
- To relax and to find your balance helps in becoming a clear consciousness without past and future.
- Be here and now.
- Focus on your breath which brings calmness and relaxation.
- Sense your in-breath and out-breath.
- Witness how your breath becomes progressively slower and slower.
- If by chance you get lost in your mind, or you find yourself tired, invite yourself to come back into meditation and into breath awareness.
- Remain in pin-drop silence and with no outward movement for the duration of the meditation.
Walking Meditation Practice (20 minutes)
- Find a good place, preferably in nature where you will be able to walk silently without being disturbed. Place your hands at the level of your belly, with the right hand above the left. Thumbs touching each other.
- Walk slowly and consciously and with each step, as the foot raises, it is an in-breath. As the foot lowers, it is an out-breath.
- The walk is like a tiger, powerful, meditative and connected to earth and to all of nature.
- After 20 minutes, stop; place your hands in the namaste position and bow your head as a completion of this meditation.
FAQ
What is the proper way to meditate?
When people ask how to meditate properly, the answer is simpler than they imagine. A meditation practice begins with good posture, you can sit in a chair with your feet grounded, sit cross legged on a yoga mat, or sit loosely cross legged on a cushion that supports your spine. Close your eyes, take a deep breath, and simply focus on the natural rhythm of inhaling and exhaling.
The goal of meditation is not to erase thoughts but to notice when the mind wanders and gently bring your focus back to your breath. Practicing meditation in this way, even for 10 minutes a day, helps you learn how to meditate without pressure. This kind of breath meditation allows you to feel calm, enter the present moment, and experience the inner peace that grows from consistent daily practice.
What are the rules of meditation?
There are rules or qualities that make a meditation session beneficial. Meditation techniques always begin with creating a steady base, a meditation cushion or chair, a calm environment, and a few moments to settle in. Close your eyes and focus your attention on the breath, or try a mantra meditation if repeating sound helps you stay centered. Some people find mindfulness meditation most natural, while others lean toward loving kindness meditation or even tai chi as a way to meditate with movement.
What matters is that you make meditation part of your daily routine, even if it’s just 20 minutes, so that every day you return to the same witnessing state. The goal of meditation is not to control the mind but to become aware of wandering thoughts, emotional pain, or physical pain, and discover how to be in non judgemental awareness. Meditation can help you move through them and even transcend them with more ease simply by witnessing.
How do you know if you're meditating correctly?
Many people worry that they aren’t meditating properly because their mind wanders. But a wandering mind is part of the practice. If you notice wandering thoughts and you bring your focus back to your breath, you are already in a real meditation practice. Beneficial meditation feels less like perfection and more like softening: your body loosens, your breathing steadies, and you feel calm even if thoughts still come and go.
Over longer periods, a daily practice can lower stress, ease blood pressure, and help with both physical health and emotional pain. You know you are meditating correctly when you stop judging the experience and instead simply focus on becoming aware of whatever arises, whether it’s mental images, out breath, or silence. Even beginners' meditation that feels clumsy at first is still a way to meditate that will deepen over time.
How to Attain Inner Peace through Meditation?
The most effective way to meditate is to understand that you don’t need to think about anything in particular. When you sit cross legged or sit in a chair for formal meditation, close your eyes and bring your attention back to your breath. Allow the in breath and out breath to guide you. If the mind wanders, simply focus back without judgment. Some meditation techniques use a mantra to steady awareness, others use guided meditation to offer structure, and some prefer mindfulness practice where you observe sensations and feelings in the present moment.
You might also explore loving kindness meditation, where instead of analyzing thoughts, you send goodwill toward yourself and others. Whether you choose breath meditation, mantra meditation, or another type of meditation, the goal is the same, to practice every day in a way that reduces stress, opens you to inner peace and supports your overall well being.
