In this opinion piece, Payal Sheth, a global marketing manager at the Boston Consulting Group, explains how an ancient meditation technique helped change the way she thinks and engages with people.
Yes, you read that right. Silent meditation. One might ask: Isn’t it obvious that you are almost always silent when you meditate? Yes, but what I mean by silent meditation is the technique referred to as Vipassana (which means to see things the way they are), one of India’s most ancient meditation techniques. I learned it over a 10-day course at Igatpuri in Western India, among the world’s largest meditation centers and the main center of Vipassana’s rapidly growing global community of practitioners. Participants in the course stay silent for 10 days. They do not utter a word (unless there is an emergency); make no gestures or facial expressions; and they commit to spending 10 to 12 hours a day meditating between 5 a.m. and 8 p.m. (with a few breaks in between).
Imagine a day without your phone or an internet connection; a day when you don’t communicate with another person or say a single word. A day without anyone you know around you. Now multiply that by 10. That is a Vipassana meditation course. It is by far the toughest thing I have done in my life. I believe it is one of my most significant achievements.
The effects of Vipassana are life-long, in my opinion. You do not see a change in your personality on the 11th day when you walk out of the center. But over the months and years that follow, the change can be dramatic, depending on your practice. You begin to notice an internal shift, a shift only you can feel at first, and then at some point the world begins to take notice, as more and more scientific evidence now reveals.
What Science Shows
The advent of MRIs and other brain-scanning techniques have allowed neuroscientists to peer directly into meditators’ brains to see the impact. For example, neuroscientists have learned that meditation strengthens the brain by reinforcing the connections between brain cells. A 2012 UCLA study showed that people who meditate exhibit higher levels of gyrification — the so-called folding of the cerebral cortex as a result of growth — which, in turn, may allow the brain to process information faster. Scientists suspect that gyrification is responsible for making the brain better at processing information, making decisions, forming memories and improving attention.
Indeed, as much of the research shows, meditation causes the brain to undergo physical changes, many of which are beneficial. Other studies, for example, have shown that meditation is linked to cortical thickness, which can result in decreased sensitivity to pain. Neuroscientists have also used MRIs to compare the brains of meditators with non-meditators. The structural differences observed led the scientists to speculate that certain benefits, like improved cognitive, emotional and immune responses, can be tied to this growth and its positive effects on breathing and heart rate.
The integrity of gray matter, which is a major player in the central nervous system, certainly appears to benefit. Meditation has been linked to more positive emotions, the retention of emotional stability and more mindful behavior (heightened focus during day-to-day living).
“Imagine a day without your phone or an internet connection; a day when you don’t communicate with another person or say a single word.”
In addition to these benefits, which health professionals at several universities continue to study, my experience is that meditation offers personal benefits. I enrolled in the Vipassana course just before I was to start working as head of marketing for the Boston Consulting Group (BCG) in India. And I can say with conviction that this technique has brought about meaningful change in the way I think, operate and engage with people. Here are some lessons I have learned, which continue to help me succeed at work.
Acceptance
The fundamental premise of Vipassana meditation is acceptance. It teaches us to see and accept things as they are, instead of how we want them to be. This means that no matter how magical or miserable a situation may seem, we accept it as it is. We confront it in all honesty. We don’t cling to it, hoping things will never change, nor do we long for a rushed demise. Unlike other forms of meditation that help identify and stop certain thought patterns, or calm the mind using chants and visuals, Vipassana trains practitioners to focus the mind on observing the most subtle physical sensations. It is believed that these sensations are the root cause and the trigger of our thoughts and emotional reactions. By recognizing these sensations at their conception, instead of letting them develop and take us over, we can change our thought patterns to minimize agony and lead a more joyful life.
Applying this principle in my work has made life so much more peaceful. I was often in a race to improve work situations or manage people’s egos. Sometimes I would get bogged down by difficult relationships with colleagues. Acknowledging and accepting that nothing lasts forever makes me view life in a different way. I no longer stay grouchy for days. I try to complain less and constantly remind myself of the impermanence of situations.
Respond, Don’t React
By learning to step back and observe, you learn the art of responding rather than reacting. I had suffered from being reactive all through my life. As someone with a type-A personality, I gave a lot of importance to instant reaction. But that meant not giving myself time to think, reflect, introspect, and then act. I learned the process referred to as “response” only after meditating for more than 100 hours during the course.
“Reflecting on some of these traits has made me, I hope, a better people manager and a more rational individual.”
I remember during my pre-Vipassana days that I would immediately lose my temper if someone in my team did not meet a deadline or something did not go as planned. While sitting cross-legged on the floor in Vipassana for three consecutive hours, I now think about how quick I was to draw conclusions without giving someone an opportunity to explain. Reflecting on some of these traits has made me, I hope, a better people manager and a more rational individual.
Being Decisive
I once read that one of the key strengths of a successful leader is the ability to be decisive and see things clearly, even when one’s judgment is clouded by multiple concerns. In today’s fast-paced environment, it is essential to make decisions quickly. At BCG, whether you are a newly hired communications manager or an experienced marketing director, you have the creative freedom to introduce new ideas and implement innovations. To apply this creativity, one needs the ability to think clearly, strategize, and execute effectively. Vipassana meditation made me more observant and sharp and has enabled me to see things as they are. Over the years, I have seen a tremendous improvement in the way I make decisions and the clarity with which my mind can think.
Effective Communication
“Silence can be so powerful,” is something I had only heard. “Less is more,” is something I had only read. Ten days of not speaking a word was unimaginable for an immensely talkative person like me. That’s exactly what made the challenge of maintaining silence more attractive. I was determined to complete this course because I thought it was practically impossible to do so. It is during the silent meditation hours that it dawned on me that effective communication isn’t about the number of words we speak. Instead, it is about the way we articulate our thoughts.
As a global marketing professional, I have always needed to be an effective communicator. This skill is especially critical in a leading consulting firm, where I have to communicate with colleagues whom I consider to be among the world’s most intelligent minds and be able to forge strong relationships with people across many cultures and languages. I consider this skill to be my core strength, and meditation has helped me sharpen it.
Humility
Vipassana meditation, for me, was both an eye-opener and a rude shock. I experienced the most minimalistic form of lifestyle I could have ever imagined for myself, with no soft bed to sleep on; no air conditioning during the scorching summer heat; a room with spiders and webs; a very simple diet comprising fruits and vegetables; and no form of alcohol, artificial sugars, or any such addictions.
“… Effective communication isn’t about the number of words we speak. Instead, it is about the way we articulate our thoughts.”
Vipassana keeps me grounded even when I travel first class to some of the most exotic destinations in the world. It reminds me to count my blessings while dining at Michelin star restaurants or spending a week at the most luxurious hotels around the globe. It is a constant reflection of how nothing in this world is permanent, or anything to get hung up on. It’s just causes and conditions doing what they do, manifesting through the body.
Going into Vipassana, I had strong opinions about relationships, morality, routine and personal choices. Walking away on day 11, I felt detached from so many of the preconceptions upon which I had built my identity. But it didn’t feel like a loss. Rather, it felt like a new beginning.
Where to Begin
For anyone who wants to start taking the first steps along the journey that I have been on, I have a few suggestions. Vipassana can seem intimidating at first and therefore my suggestion is to start small. Devoting one minute a day, every day for a week, could be a good way to begin and you can then gradually progress as you gain more experience.
Meditators generally begin their practice by focusing their attention on their breath. I remember the first time I sat to meditate, all my mind did was wander and think of every possible thing in the world, except my breath. That, in fact, is very normal. The basic idea is simple. Every time your mind begins to shift its focus away from your breath and you get lost in thought, you simply — and gently — bring your attention back to your breath. And then you repeat this again and again until your meditation timer rings.
All you need to start meditating is a mat to sit on and a timer and you are good to go.
Why wait for the right time? Try it now.
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3 Comments So Far
Anumakonda Jagadeesh
Excellent.
Vipassana Meditation
Vipassana, which means to see things as they really are, is one of India’s most ancient techniques of meditation. It was taught in India more than 2500 years ago as a universal remedy for universal ills, i.e., an Art of Living.
Origin & Meaning
“Vipassana” is a Pali word that means “insight” or “clear seeing”. It is a traditional Buddhist practice, dating back to 6th century BC. Vipassana-meditation, as taught in the last few decades, comes from the Theravada Buddhist tradition, and was popularized by S. N. Goenka and the Vipassana movement.
Due to the popularity of Vipassanā-meditation, the “mindfulness of breathing” has gained further popularity in the West as “mindfulness”.
How to do it
[There is some conflicting information on how to practice Vipassana. In general, however, most teachers emphasize starting with mindfulness of breath in the first stages, to stabilize the mind and achieve “access concentration.” This is more like focused attention meditation. Then the practice moves on to developing “clear insight” on the bodily sensations and mental phenomena, observing them moment by moment and not clinging to any. Here goes an introduction, aimed for beginners. To know more I’d suggest following up the links provided or learning from a teacher (perhaps in a Vipassana retreat).]
Ideally, one is to sit on a cushion on the floor, cross-legged, with your spine erect; alternatively, a chair may be used, but the back should not be supported.
The first aspect is to develop concentration, through samatha practice. This is typically done through breathing awareness.
Focus all your attention, from moment to moment, on the movement of your breath. Notice the subtle sensations of the movement of the abdomen rising and falling. Alternatively, one can focus on the sensation of the air passing through the nostrils and touching the upper lips skin – though this requires a bit more practice, and is more advanced.
As you focus on the breath, you will notice that other perceptions and sensations continue to appear: sounds, feelings in the body, emotions, etc. Simply notice these phenomena as they emerge in the field of awareness, and then return to the sensation of breathing. The attention is kept in the object of concentration (the breathing), while these other thoughts or sensations are there simply as “background noise”.
The object that is the focus of the practice (for instance, the movement of the abdomen) is called the “primary object”. And a “secondary object” is anything else that arises in your field of perception – either through your five senses (sound, smell, itchiness in the body, etc.) or through the mind (thought, memory, feeling, etc.). If a secondary object hooks your attention and pulls it away, or if it causes desire or aversion to appear, you should focus on the secondary object for a moment or two, labeling it with a mental note, like “thinking”, “memory”, “hearing”, “desiring”. This practice is often called “noting”.
A mental note identifies an object in general but not in detail. When you’re aware of a sound, for example, label it “hearing” instead of “motorcycle,” “voices” or “barking dog.” If an unpleasant sensation arises, note “pain” or “feeling” instead of “knee pain” or “my back pain.” Then return your attention to the primary meditation object. When aware of a fragrance, say the mental note “smelling” for a moment or two. You don’t have to identify the scent.
When one has thus gained “access concentration”, the attention is then turned to the object of practice, which is normally thought or bodily sensations. One observes the objects of awareness without attachment, letting thoughts and sensations arise and pass away of their own accord. Mental labeling (explained above) is often use as a way to prevent you from being carried away by thoughts, and keep you in more objectively noticing them.
As a result one develops the clear seeing that the observed phenomena is pervaded by the three “marks of existence”: impermanence (annica), insatisfactoriness (dukkha) and emptiness of self (annata). As a result, equanimity, peace and inner freedom is developed in relation to these inputs.( Giovanni, TYPES OF MEDITATION – AN OVERVIEW OF 23 MEDITATION TECHNIQUES,LIVE AND DARE,MASTER YOUR MIND,MASTER YOUR LIFE).
Surrendering to Silence in Meditation
Rather than straining to quiet the mind in meditation, simply relax into the quiet that contains the mind. CATHERINE INGRAM, AUG 28, 2007
“Years ago I was in India when the Shankaracharya, one of the country’s greatest spiritual leaders, passed away. The Times of India published a number of eulogies about the renowned master, one of which was written by a well-known journalist who was a friend of India’s former prime minister, Indira Gandhi. It seems that Mrs. Gandhi would occasionally consult with the Shankaracharya in moments of turmoil during her administration as prime minister.
On one visit to the holy man, she invited her journalist friend to accompany her. They flew by private plane, and upon arrival Mrs. Gandhi was immediately taken to see the Shankaracharya alone. After a few hours she returned to the plane, and she and the journalist headed back home to New Delhi. The journalist noticed that a deep serenity had come over the prime minister, and after some time he could not help but ask, “Mrs. Gandhi, what happened in there?”
“It was wonderful,” the prime minister replied. “I put all my questions to him, and he answered every one of them, but neither of us spoke a word.”
The power of the Shankaracharya’s presence was so strong it awakened the prime minister’s remembrance of her own. She found herself in the quiet understanding wherein questions are either answered or fade away. “The still small voice within” turns out to be silent. It perceives with an intelligence that hasn’t been learned, an intelligence that is innate.”
There’s value in both silent and vocal meditation techniques, so experiment and choose the style you prefer
“Asking if silent meditation is better than vocal meditation is like wondering if chunky peanut butter is better than smooth. You and I may have our own preferences, but neither is inherently better than the other.
Many people find the use of mantras (repeated words or phrases) to be a great benefit, and there are well-established schools promoting this system. Chas DiCapua, a resident teacher at the Insight Meditation Society in Barre, Mass., says, “If the intention is to make the mind very steady and concentrated, then using something like a mantra or chanting meditation can be helpful as a means to that end.” Transcendental Meditation (TM) is the most widely known. Every TM student is given a specific mantra to use for the entirety of their practice. Over the years, TM has become quite visible in the mainstream media due to such notable and devoted practitioners as David Lynch, Paul McCartney and Jerry Seinfeld.
At the opposite end of the meditative rainbow are the schools teaching silent meditation, the rules of which can range from silence during meditation sessions with discussion allowed afterwards, to absolute quiet for the duration of one-, 10-, 20- and 45-day retreats. Some have gone on multi-month or even multi-year silent retreats.”( Is It Better to Meditate in Silence? Jenn Sturiale).
SILENCE
Learn silence. And at least with your friends, with your lovers, with your family, with your fellow travellors here, sit in silence sometimes. Don´t go on gossiping, don´t go on talking. Stop talking, and not only on the outside – stop the inner talk. Be in an interval. Just sit, doing nothing, just being presences to each other. And soon you will start finding a new way to communicate. And that is the right way.
Start communicating through silence sometimes. Holding the hand of your friend, sit silently. Just looking at the moon, feel the moon, and both feel it silently. And see, a communion happens – not only communication, but a communion. Your hearts start beating in the same rhythm. You start feeling the same space. You start feeling the same joy. You start overlapping each other´s being. That is communion. You have said without saying anything, and there will be no misunderstanding.
Osho, This Very Body the Buddha, Talk #5
We need to find God, and he cannot be found in noise and restlessness. God is the friend of silence. See how nature – trees, flowers, grass- grows in silence; see the stars, the moon and the sun, how they move in silence… We need silence to be able to touch souls- Mother Teresa
In the End, we will remember not the words of our enemies, but the silence of our friends – Martin Luther King, Jr.
Silence is true wisdom’s best reply – Euripides
Have you not noticed that love is silence? It may be while holding the hand of another, or looking lovingly at a child, or taking in the beauty of an evening. Love has no past or future, and so it is with this extraordinary state of silence.-Jiddu Krishnamurti
Finally My Experience:
Whenever I am confronted with a problem, I go to a place where I can sit alone and just ponder over the problem silently. At the end,I come out fresh and always took the right decision with amazing success. This is the power of Silence .
“SILENCE IS SERENE TO SOLVE PROBLEMS”.
Dr.A.Jagadeesh Nellore(AP)India
prachetas2000@yahoo.com
Vipassana came to at the right time when I needed it the most.Likr anyone else ai had my own preconceived notions about life and my approach towards it courtesy my limited exposure to this aspect of another of nature’s beautiful offerings.2010 was the year that I first took the 10 day course and it was transformative for me and brought about dramatic shift in my approach gradually as I started to practice which continues to be the key for meditator.Basic premise of this blessing from budha as a guide and teacher was more for masses to learn and conduct the way we live and thrive in life duly keeping the focus on the objectives at all times.2015 I went back for another 10 day course as a old student and monastery made it more rigorous but also making it an opportune time for us to get hooked to it for life rather than just something we would like to experiment with.Today,I am a big proponent of this form of meditation to bring balance in life and providing us pivot to focus on thereby bringing required balance.Vipassna centers are globally available and we can book slots on the internet sites and it is at no expense to the person who wants to learn the technique.Person can stay at the center for 10days and center takes care of everything which is in essence premise with which Budha started the format of teaching.When you pay for say a service expectation for specific form of amenities kick in and here the students are expected to keep away from other forms of distractions in thoughts and focus on the objective of experiental learning.Wish all the best to new students as they take up this form of Budha teaching’s that survived so many centuries and we are truly blessed to be recipients of this technique….. thanks….Rajeev….. email…”prachetas2000@yahoo.com”
prachetas2000@yahoo.com
Vipassana came to at the right time when I needed it the most.Like anyone else I had my own preconceived notions about life and my approach towards it courtesy my limited exposure to this aspect of another of nature’s beautiful offerings.2010 was the year that I first took the 10 day course and it was transformative for me and brought about dramatic shift in my approach gradually as I started to practice which continues to be the key for meditator.Basic premise of this blessing from budha as a guide and teacher was more for masses to learn and conduct the way we live and thrive in life duly keeping the focus on the objectives at all times.2015 I went back for another 10 day course as a old student and monastery made it more rigorous but also making it an opportune time for us to get hooked to it for life rather than just something we would like to experiment with.Today,I am a big proponent of this form of meditation to bring balance in life and providing us pivot to focus on thereby bringing required balance.Vipassna centers are globally available and we can book slots on the internet sites and it is at no expense to the person who wants to learn the technique.Person can stay at the center for 10days and center takes care of everything which is in essence premise with which Budha started the format of teaching.When you pay for say a service expectation for specific form of amenities kick in and here the students are expected to keep away from other forms of distractions in thoughts and focus on the objective of experiental learning.Wish all the best to new students as they take up this form of Budha teaching’s that survived so many centuries and we are truly blessed to be recipients of this technique….. thanks….Rajeev….. email…”prachetas2000@yahoo.com”