Without uttering a sound, just keep 'hearing' that word over and over again in your mind, until you are aware of nothing else. Until your entire consciousness is filled with your Calm Expression. Don't try to visualize it as a written word, don't try to think about the meaning of the word, and don't try to attribute any special meanings to it. It is, as we've already said, a meaningless device (which will take on a special importance as you make it yours) to direct your consciousness, to discipline your mind. Just go with the flow of your consciousness, be completely passive to what is happening and be totally absorbed by the calming repetition of this word or phrase.
All this talk of 'hearing' a sometimes meaningless word or phrase coming from the inner recesses of your mind shouldn't be intimidating. You are not playing tricks on your mind or sublimatinh your awareness. Nor are you seekinh 'nothingness' or a blank mind (althougj occasionally you will experience this pleasant phenomenon). What you are seeking to achieve is an absence of random and unnecessary thought by centring your attention on only one thing at one time. When it is focused, you will be calm. When your attention is all over the place, flitting from one thought to the next, concentrating on two things at once, being distracted by every trivial thing that comes along, it functions at a very reduced level.
There are no prizes for cleverness or originality in the Calm Technique. The only prize comes with being able to charm your consciousness into being totally involved with your Calm Expression. Please remember this is not an exercise in self-discipline. You don't have to force yourself to concentrate, nor do you have to go to great lengths to 'hear' this meaningless phrase. Be passive. Go with the flow. If your mind begins to wander, calmly redirect it to its task. When distractions come, ignore them and go back to 'hearing' your Calm Expression.
Were you to speak your Calm Expression out loud, you would 'hear' it quite easily. This could make focusing on it a much simpler task because you would note the distractions more clearly when your voice stopped. If you believe you can chant away by yourself every day and evening without having everyone think you're some sort of crank, go right ahead. You'll find it makes the Calm Technique even easier. Nevertheless, you'll almost certainly find that you'll co-exist better with neighbours and the rest of the household if you perform the Calm Technique silently. You decide.
By applying all your consciousness to this one task - the repetition of your Calm Expression - you will soon be lulled into a wonderfully relaxed but surprisingly aware state. If you could maintain your Calm Expression at the forefront of your attention, you would be in a blissful state in no time. But you will be distracted by uninvited thoughts and concepts. Your mind will wander. This is completely natural and expected. When it happens, bring your attention back to your Calm Expression and let that one word soothe all your distractions and anxieties. Let it take you to that place within yourself where there is absolute peace. Let it make you more calm and serene every time you 'hear' it.
You will probably begin to wonder if you're doing everything right. If you forget about wondering and concentrate only on your Calm Expression, you will be doing everything right. Then you will probably begin to wonder if you're experiencing what you're supposed to experience. Or you may even begin to think that meditation is not going to work for you, that you're a 'bad subject'. Once again, if you simply stop wondering and concentrate only on the task at hand, you will be experiencing what you're supposed to, and will be meditating correctly. If you become aware that your attention has wandered, redirect it to your Calm Expression. 'Hear' it being repeatef quietly in your mind. Each time you hear it, you will experience an even greater feeling of peace. Of calm. If you begin to think there must be more to meditation than this, return to your meditation. The fact that you're thinking of something other than your Calm Expression means you still have a way to go with your meditation.
By this stage of the Calm Technique, you will be aware of a deep sense of calm and peace. When you've finished meditating, you can look back on this feeling. It will not have been something that takes your breath away, more something that felt so totally natural. Many people describe this as one of the first really natural experiences of their adult life.
You may think you should be experiencing something more. But the fact that you're thinking other things at all (during the Calm Technique) is influencing both the experience and the effectiveness of your meditation. Your attention is meant to be centred on your Calm Expression, not what you're feeling. You're meant to be doing just one thing, and doing it totally; not thinking about what you're doing or how you're progressing. That one thing is 'hearing' your Calm Expression emanating from the Calm Centre within your consciousness. Its constant repetition gradually clears the mind of all thoughts and distractions until finally there comes a moment when your mind is still. (Of course, if at that stage you think, 'Hey, I've done it,' you're back to square one.) When your attention is fully occupied with your Calm Expression, all compulsive, random thinking is overcome and a great sense of calm will arise. This will be your first awareness of true inner peace and contentment.
-- This excerpt was taken from The Calm Technique by Paul Wilson
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