(Technique — Antar Mouna)

Most meditation techniques ask you to push thoughts away. Don’t think about this. Don’t go there. Come back to the object.

Antar Mouna does the opposite.

It means “inner silence” — but the path to that silence is not suppression. It is complete acceptance.

Sit comfortably. Close the eyes. For the first five minutes, allow every thought to arise. Invite them. Horrible thoughts, embarrassing thoughts, random thoughts — let them all come. Don’t judge them. Don’t follow them into story. Just observe them the way you watch clouds in the sky.

The moment you stop fighting thoughts, something interesting happens. They lose their grip. They come up and pass. They don’t stick. Because thoughts only become a problem when we resist them or chase them.

After five minutes of allowing, gently move to the next stage: choose one thought deliberately. Think about your morning. Think about a plan. Think intentionally for two minutes.

Then — stop. Choose to create silence. Not to push thoughts away. Just to not generate them. Rest in the gap.

This practice — moving consciously between thought and silence — trains your mind to recognize that silence is available. That it is not something you have to fight for. It is the ground state. The thoughts are the interruptions.

With Antar Mouna, you begin to see thoughts as visitors rather than residents. They come to your house, you offer them tea, they leave. The house remains yours.

Over weeks of practice, this quality of inner witnessing begins to permeate ordinary life. You become less reactive. Small things stop taking up so much inner room. Because you have space inside you that you know is yours, that no thought can permanently occupy.