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Meditation · Practise on your own

Antar Mouna

Inner silence. Watching the breath, sensations and thoughts, and returning when the mind wanders.

Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.

Technique
Inner silence
Time
10 minutes

Watching the breath, sensations and thoughts, and returning when the mind wanders.

Take care

If thoughts become overwhelming, open the eyes and rest your attention on the breath or the sounds around you.

The stages

  1. 1

    Sit steadily with the eyes closed. Become aware of the sounds around you, near and far, without naming them.

  2. 2

    Bring the attention to the breath, moving in and out by itself.

  3. 3

    Notice the sensations of the body as they come and go.

  4. 4

    Watch the thoughts as they arise, like a witness, without following them.

  5. 5

    Whenever you find you have been carried away, notice it and return to watching. Returning is the practice.

  6. 6

    To end, become aware of the body and the room, and open the eyes slowly.

Sit with a timer

Ideas behind it

Sources and tradition

  • YOG Union App Content Map, 2 November 2026, pp. 8–9, meditation table

Also known as Antar Mauna, Inner silence.

Awaiting subject review · revision 1 · updated 5 November 2026