Enjoy the Silence

Do you ever get tired of the sound 

of your own voice in your head? 

Squawking endlessly like a sports commentator 

on everything that arises in your experience, 

an endless torrent of judgments, comparisons and projections. 

Do you grow weary of your own restlessness, 

always fidgeting away from the present moment? 

Pride and regret about the the past,

hope and fear about the future.

Is it painful, this constant struggle to “be someone?”

The remedy is not that complicated, and

I say this to you with tremendous love:

Sit still and shut up.

Drop all the interference. Stop squawking. 

Stop fidgeting. Give up control. Right now.

Let the breath and everything else happen on its own.

Stop manipulating your experience in any way.

No effort. Only witness what is happening now.

In this very moment, offer yourself that great kindness.

Allow yourself to experience the gift of simple presence.

Free from commentary. Free from agenda.

Free from the compulsive need to be someone.

The Power of Meditation: Voices of Students (Part Nine)

Over the past several weeks I’ve been working with students in a 200-hour Yoga Teacher Training and helping them develop a daily meditation practice. I asked each student to explain, in their own words, their personal motivation for meditating. I’m sharing one student’s response per day. To read the introduction to this series, click here.


STUDENT 9:  “ I never thought meditation could be so powerful...”

STUDENT 9 took an interesting approach by journaling her experience after meditation on three separate occasions. In the process, not only did she gain insights into herself and her past, but she recorded how her own views of meditation and experiences with it radically shifted over the course of a few weeks.

March 18, 2015
Honestly, I do not meditate in the traditional sense. I sometimes feel I am meditating while I am baking but clearly I am not still nor is my mind clear because I know I have to take the cookies out of the oven in ten minutes so I’ll wash the dishes in the meantime. However, baking comes easily to me and is practically a routine, I am quite relaxed even though I am very conscious of time.

My very first experience meditating was at the age of 8 when my parents dropped me off at our Buddhist Taoist temple after school to keep the elder company. Pastor Chiang had a practice of meditating daily. The only guidance she gave was to sit on this chair with my hands on my knees, eyes closed and to be quiet. I think we sat for an hour.  Of course, I opened my eyes from time to time to look at her to see if she had her eyes closed, but also to look around the room. I remember waiting to see what would happen – maybe the room would change, maybe she would change – I was not scared, just curious.  I cannot remember much more from that experience, however, whenever I think of meditation, I cannot help but to relate this to Pastor Chiang.

Unfortunately, when Pastor Chiang comes to my mind, I can’t help but also think of all the pain she caused my family. But I have grown and do not associate meditation and Pastor Chiang together. However, I have kept my distance from stepping foot into any temple and meditating since my father passed. My father devoted his life to that temple and helping Pastor Chiang but all she did was cause us tremendous pain, especially to my mother.

I am a busy body and feel like I have to make use of all 24 hours in a day so I spend every minute accomplishing something. While I have not practiced meditation because I have not looked at it as an act of accomplishment, I am willing to do my homework and try to meditate daily for 10 minutes and see where it takes me.

March 19, 2015
Wow. I did my first 10 minute meditation last night. I realized that I had associated meditating to not just Mrs. Chiang but more so to all the hurt she caused my family and that I don’t think I have forgiven her for this. Taking the time to clear my mind allowed me to think more clearly afterwards. I realized I had suppressed these feelings of anger.

April 8, 2015
I can finally say I have meditated for 4 days in a row now – my longest stretch since Yoga Teacher Training started. And I find 10 minutes is not long enough. Usually, the monkey mind is still wild the first 5 minutes or I am still getting myself into a comfortable seated position. So out of the 10 minutes, I’ve only had 5 minutes of quality meditation. So last night, I upped it to 15 minutes.

“Alert! Alert! Yet, relax! Relax!” This is so on-point as to how I feel after I have meditated. Four weeks ago, my attitude was I’m so tired at the end of the day, I don’t have time to meditate. I have so much to do and I need to get some sleep - I don’t want to spend 10 minutes of time not being productive. What I have come to realize is that because not only is my mind so active with planning and reminding myself of all the tasks I need to do each day and actually doing all that I do each day, it actually is very productive to force my body and mind to stop and rest. Even more surprising is how relaxed and energetic I feel after I meditate. It’s like we all need a break from training. When training for a marathon, you need to build up the miles gradually, incorporate speed work but also take rest days and let the body and muscles recuperate. My mind is working every waking moment that it also needs to take a rest break. Before meditating, sometimes I have to reread the same paragraph two or three times to really grasp the meaning of the words. I think this is because my mind is so tired or cluttered with so many thoughts it cannot concentrate as well. But after meditating, my mind is clearer and more focused - I understand it the first time around. I have always believed in quality versus quantity but never thought this applied to my mind as well. After meditating, I benefitted from both quantity and quality with my reading.

I have also found myself to be a calmer person after meditating. The past three weeks have been quite challenging with issues I’ve encountered at work. I find myself quite angry in my work environment and have decided I need to leave this environment. I will never be happy here and should not subject myself to this harmful environment but am better able to deal with the situation until it changes. Meditation has helped me see that my personality just will not jive with my coworkers. And my supportive husband has helped me to meditate each day because he feels he needs to get back at me for always nagging him. After I tell him about yet another bad day at work, he immediately tells me to meditate.

Wow, I never thought meditation could be so powerful.

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Dennis Hunter is a writer, yogi and meditation teacher living in New York City. He is the author of You Are Buddha: A Guide to Becoming What You Are. He is a co-founder of Warrior Flow™ with his husband Adrian Molina.

The Power of Meditation: Voices of Students (Part Eight)

Over the past several weeks I’ve been working with students in a 200-hour Yoga Teacher Training and helping them develop a daily meditation practice. I asked each student to explain, in their own words, their personal motivation for meditating. I’m sharing one student’s response per day. To read the introduction to this series, click here.


STUDENT 8:  “ Regaining focus and clarity...”

The main benefit of mediation for me is to regain focus and clarity of the mind. In the world we currently live in, clarity and focus seem like “old school” concepts because it’s virtually impossible to stay away from screens (iPhones, computers, T.V’s). There are not many opportunities for us to stay focused on one thing for a long period of time or to just look around you and appreciate what goes on. Even for a minute. Just an example of a few distractions that happen daily and within minutes: you are at work writing an email, the phone rings, you get on the call and hang up, back to regain focus on writing that email, another email pops up, and you read the first few lines and you already think of what your response should be, then back to finish the first email, you get a text and you decide to respond to it later but then… what if I forget? ok let me respond to this, back to the email and now the boss is telling you what needs to be done. You see where I am getting at? Not to mention, after 8 hours of all this, you get home and what is the thing you turn on when home to fill that constant clutter/noise of the mind? The T.V. After the long commute home which is spent on the phone checking still more emails or on Facebook. Luckily, I am not so much like this anymore. I am usually the one in the bus or train looking around seeing the horrible sight of people only looking at their phones. But it makes me so sad and depressed when I do that.

Fortunately with the help of yoga/meditation and having moved to a bigger apartment, I am very proud to say I have rarely turned the T.V on or been on my computer at home for the past 8-9 months; which is also when I started to meditate. Having just a bit more room in the apartment made wonders to our lives; we have an extra room for meditation, home office and yoga. We even have a bigger couch now so we can both be comfortable when reading. Before we would go to work, go to the gym and then eat in front of the T.V. The apartment was so small that you couldn’t do anything else other than sit down and look at the T.V. What a trap life can be when you just do what you are supposed to do and don’t question the status-quo. This society feels like a well-run machine in which focus and clarity are hidden away from you. Unless you are smart enough to realize there is much more than this mundane daily routine of capitalist activities. But unless you do things like yoga and meditation or travel, you can’t quite realize that there are more things in life other than work, T.V, mindless shopping, stuffing your face with alcohol, food, etc. So many people are like this that it’s almost impossible to not be somewhat depressed about the world....

From doing meditation I can already see that I regained some of that clarity and focus I lost along the way. I cannot tell if it’s because of the yoga/meditation combination or meditation only. It’s most probably the combination of both. Regardless, this is a very small fraction of all the benefits that are still to come. It’s a long process, as anything else that has value in life.

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Dennis Hunter is a writer, yogi and meditation teacher living in New York City. He is the author of You Are Buddha: A Guide to Becoming What You Are. He is a co-founder of Warrior Flow™ with his husband Adrian Molina.

The Power of Meditation: Voices of Students (Part Seven)

Over the past several weeks I’ve been working with students in a 200-hour Yoga Teacher Training and helping them develop a daily meditation practice. I asked each student to explain, in their own words, their personal motivation for meditating. I’m sharing one student’s response per day. To read the introduction to this series, click here.


STUDENT 7:  “ Breathe now, think later...”

Before I developed a regular meditation practice, I often thought meditating meant…to take a time out, to chill, to sit still, to escape, to breathe, to relax…all those things we often associate with the practice of meditation.

The more I practice meditation, the more layers and more nooks and crannies I find within the practice.  It is so cool!

Sometimes when I meditate, I feel as if I am playing a game of tug of war.  My mind wants to think and problem solve, and I have to say, “breathe now, think later.”  I repeat and use that as my mantra.

Sometimes when I meditate I watch the thoughts and use the practice as a gathering of information.  What are these thoughts about? Are they random silly things? To do list things? Big life things?  A combination?  Sometimes I use  meditation as an investigative tool and barometer to see what’s going on.

Other times when I meditate, I play the pranayama breathing game.  How many breathing sequences can I initiate and complete in a 10 minute session.  I just focus on breathing, alignment and posture.

Sometimes I listen and identify all the sounds in the room and how they come together.  This morning was, the cat grooming herself, the dishwasher cycling, the drilling outside and the heater, all at once.  I thought how fortunate am I to be in this present moment which will never exist again.

As I meditate more, the practice is unfolding.  Meditation means so much more to me now than my initial impressions which were to chill, to sit still, to escape, to breathe, to take a time out. Presently, meditation is all that and much much more.  Each and every time I sit, I get to go a little deeper, make up a few more games, see a new level and become more inspired.

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Dennis Hunter is a writer, yogi and meditation teacher living in New York City. He is the author of You Are Buddha: A Guide to Becoming What You Are. He is a co-founder of Warrior Flow™ with his husband Adrian Molina.

The Power of Meditation: Voices of Students (Part Six)

Over the past several weeks I’ve been working with students in a 200-hour Yoga Teacher Training and helping them develop a daily meditation practice. I asked each student to explain, in their own words, their personal motivation for meditating. I’m sharing one student’s response per day. To read the introduction to this series, click here.


STUDENT 6:  “ Listening…like a reverse prayer…”

Meditation for me is a time set apart from the everyday tasks; it’s a time out to tune in, to explore, listen, become aware, feel, pray, look, observe, think, relax the thoughts, try not to think to much and simply be with myself, breathe in quiet contemplation and sit with whatever comes up. Each time is different.

When I meditate I feel like I’m diving into the ocean; its vastness can never be known – just as the vastness of my own mind; and I’m learning to appreciate the process. Sometimes it’s fun to watch thoughts — like oh, where did that thought come from? — and then watch them float away.  I feel a little lighter after meditation as if part of the dense fog in my mind has lifted and I can see a little more clearly and relate to myself and others a bit more wholeheartedly.

Sometimes when I meditate I have the purpose of listening – like a reverse prayer – I don’t ask for anything, I just want to listen and feel my heart beating. Other times during meditation, my mind is a torrent of thoughts and emotion and it feels overwhelming, my breathing becomes more like hyperventilation and it’s in these moments that I become very aware of just how I want to move away from these moments, because they feel like I’m in the middle of storm in the ocean! But, when I allow myself to stay, with tissue box by my side, to hold to my seat and “ride the waves” so to speak, well then I become amazed because at some point I calm.

Meditation helps me to connect to my joy as well as my pain. It offers me the opportunity to find appreciation for life’s ups & downs and helps me to cultivate compassion for myself and for others.

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Dennis Hunter is a writer, yogi and meditation teacher living in New York City. He is the author of You Are Buddha: A Guide to Becoming What You Are. He is a co-founder of Warrior Flow™ with his husband Adrian Molina.

The Power of Meditation: Voices of Students (Part Five)

Over the past several weeks I’ve been working with students in a 200-hour Yoga Teacher Training and helping them develop a daily meditation practice. I asked each student to explain, in their own words, their personal motivation for meditating. I’m sharing one student’s response per day. To read the introduction to this series, click here.


STUDENT 5:  “ Nothing to grasp, nothing to measure…”

Let meditation be what enables us to put the cart before the horse. Let us believe; let us put our faith in the unseen; let us trust the universe to guide us. Let the child in all of us emerge through our practice – the child, for whom imagination is everything. Let our imaginations not be limited by our experiences, for our experiences are simply one version – one manifestation of reality in a universe of infinite possibility. Let our eyes not limit what we see.

I have a history of OCD that simply means my mind is always trying to quantify, compartmentalize, control. Meditation allows me to tap into something that I cannot prove, cannot make sense of, cannot logically explain. And yet I feel it, feel the way it stirs me in ways I never thought possible. Not even my OCD can compete with that.

I believe that meditation is more real than anything I’ve ever experienced. I believe in the way it empowers as it teaches humility. I believe that if we believe, then we allow our faith to transform us. The magic of life becomes something tangible, something that becomes a part of our soul. That magic belongs to no one just as much as it belongs to everyone – it belongs to the universe, and as humans we embody it just long enough to realize that life is love. And if we allow that love to radiate through our souls, we begin to connect to one another, to help one another, to exist as one.

In this world that we live in, there's so much instant gratification available. We are almost conditioned towards a sense of entitlement; maybe that means being annoyed when the train is running late, or when the wrong food is delivered, or when you have to wait in line for soup at lunch. Everything is SO available to us. And it gives us a false sense of control.

I know that for me, my OCD has really flared up since being in New York despite the fact that I had it under control (for the first time in 9 years) just 8 months ago. Because there's so much for it to feed on, in a way.

And yet I've realized recently that I really feel different when I'm meditating daily. The ups and downs can be observed and detached from in a way, since there's an understanding that the highs and lows are proof of our existence. That doesn't make sense to the OCD part of my mind - the OCD part of my mind likes to associate emotions and feelings with things that I can control and thereby increase or decrease the prevalence of those behaviors to affect my happiness and well being. Last night, after I finished, it really struck me how this practice is the only thing that my OCD can't wrap it's tentacles around. Because there isn't quite anything to grasp, nothing concrete or measurable about it. It's just there. My mind yearns to attach numbers to everything, and yet my meditation practice is untouchable. I didn't realize it until last night, but that's the power of meditation to me, right here, right now. And I also realize that that won't always be how my practice serves me, because everything is fluid and always changing. So it's important (for me) to not get attached to a certain set of benefits because then I limit future possibilities.

And most importantly, I hope that meditation will help me become the best version of myself so that I can serve others with love and compassion.

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Dennis Hunter is a writer, yogi and meditation teacher living in New York City. He is the author of You Are Buddha: A Guide to Becoming What You Are. He is a co-founder of Warrior Flow™ with his husband Adrian Molina.

The Power of Meditation: Voices of Students (Part Four)

Over the past several weeks I’ve been working with students in a 200-hour Yoga Teacher Training and helping them develop a daily meditation practice. I asked each student to explain, in their own words, their personal motivation for meditating. I’m sharing one student’s response per day. To read the introduction to this series, click here.


STUDENT 4:  “Doing just one thing…”

The first benefit I’ve observed is that it allows you to give your mind some time to rest and recharge.  These days everyone is busy – in my case I attribute it to work, meetings, to-do lists, surviving in NYC and trying to squeeze a little time in here and there to catch up with friends and family.  But even my 60-something parents, retirees living in a Midwestern suburb, are perpetually busy (in a very Seinfeld-esque way).  Whenever I call they are wrapping up breakfast, heading to the library, walking the dog, going to the store, or doing something else that most would consider unimportant but keeps them busy nonetheless (and always seems to give them lots to talk about on the phone)!  Regardless of how we define “busy”, we need to find time to rest the physical body every so often by sleeping at night or even just taking a quick nap during the day. It would make sense that the same holds true for the mind – we need to rest it periodically in order to operate at peak performance.  However, when we are recharging physically (i.e. sleeping) our mind is often busy at work as evidenced by our dreams.  I often have very vivid dreams, waking up disoriented and/or stressed out from being so completely engaged in them, that I feel meditation is probably more restful to my mind than actual sleep!

The other key benefit I’ve observed from my meditation practice is that through meditation, you can work to improve your ability to focus.  Again with our society’s emphasis on multi-tasking, we rarely take time to do just one thing as that may be thought of as “inefficient” in some bizarre way.  That makes meditation practice difficult in that it takes a different type of concentration than we are used to, and forces us to actively try to clear a mind that has been conditioned to instead do as many things at once as humanly possible.  This act of meditation as “going against the grain” results in us often letting thoughts creep in at some point, which then allows us to be compassionate with ourselves, re-engage in our meditation, and once again accept and be thankful for where we are at this point in time, not analyzing the path we took to get here or what might/might not come to be in the future.

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Dennis Hunter is a writer, yogi and meditation teacher living in New York City. He is the author of You Are Buddha: A Guide to Becoming What You Are. He is a co-founder of Warrior Flow™ with his husband Adrian Molina.

The Power of Meditation: Voices of Students (Part Three)

Over the past several weeks I’ve been working with students in a 200-hour Yoga Teacher Training and helping them develop a daily meditation practice. I asked each student to explain, in their own words, their personal motivation for meditating. I’m sharing one student’s response per day. To read the introduction to this series, click here.


STUDENT 3:  “A chance to sit with God and just be still…”

Meditation is calming the busy-ness of our minds. It’s rooting ourselves. It’s finding a time each day to recognize how small we are and how large the universe is. It’s remembering to be humble and reminding ourselves that we are not the centers of the universe, but rather part of everything in the universe. When we meditate, we clear the jungles of our minds and make room for peace and wisdom and insight.

Meditation is hard. It is a practice and a discipline. Sometimes sitting with our own minds makes us uncomfortable. Sometimes the easiest thing to do would be to run away. The beauty of meditation, however, is in its consistency. The more one meditates, the more peace and calm he or she will find. The paradox is that often when our lives seem most turbulent, when we most need meditation, we tend to run away from it. That is where the practice comes in. It must be consistent. It must be a ritual.

As a practicing Catholic, I also believe meditation is a practice that transcends religious affiliation. If one believes in a higher divinity in the way that I do, meditation only serves to compliment and enhance his/her beliefs. Meditation provides me with a chance to sit with God and just be still. I believe others might have a similar experience sitting with whatever power they believe in. I believe we can do this together, no matter what we believe or don’t believe. 

Though I have dabbled with meditation in the past, this is the first time I have made a more consistent, solid effort to develop a practice. I almost find myself too much of a neophyte to really be able to describe meditation at all, yet here I am offering my humble thoughts. I am sure that my own definition of meditation will continually transform as my practice continues to develop. I am excited to see how my own definition of meditation will change.

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Dennis Hunter is a writer, yogi and meditation teacher living in New York City. He is the author of You Are Buddha: A Guide to Becoming What You Are. He is a co-founder of Warrior Flow™ with his husband Adrian Molina.

The Power of Meditation: Voices of Students (Part Two)

Over the past several weeks I’ve been working with students in a 200-hour Yoga Teacher Training and helping them develop a daily meditation practice. I asked each student to explain, in their own words, their personal motivation for meditating. I’m sharing one student’s response per day. To read the introduction to this series, click here.


STUDENT 2:  “I thought it would be easy…”

Why Meditate?

Because it’s hard. Because I know if my mind was at the place I want it to be, it wouldn’t be this hard. For me, meditation has so far been about quieting my mind to a place where meditation is no longer so difficult.

I thought it would be easy for me. I was wrong.

I don’t know if the path of awakening has a definitive end point, but I’ll know I’ve come a lot closer when the thought of sitting quietly by myself for 10 minutes no longer terrifies me.

It was never supposed to be this hard. But, then again, I guess I never knew I needed it this much.

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Dennis Hunter is a writer, yogi and meditation teacher living in New York City. He is the author of You Are Buddha: A Guide to Becoming What You Are. He is a co-founder of Warrior Flow™ with his husband Adrian Molina.

The Power of Meditation: Voices of Students (Part One)

I teach many groups of meditation students but they’re usually drop-in classes. People come and go, and there’s often not a lot of interaction outside of class. It’s hard to know whether they are practicing at all in their daily lives, and even harder to gauge the effects that meditation might be having outside the classroom or yoga studio.

I’m currently teaching meditation in a 200-hour Yoga Teacher Training, which is quite a different experience. Developing a daily meditation practice has been part of the students’ homework. With guided meditations during our group sessions, assigned readings from my book You Are Buddha, regular check-ins, and a short writing assignment, it has been amazing to see how meditation is opening the trainees’ hearts and minds.

Often, students who come to a Yoga Teacher Training already have a strong physical practice of yoga, but they might have little or no previous experience with meditation. Meditating in a sustained way for several weeks, for as little as 10 minutes a day, has been a life-altering experience for many of them.

One of the major themes that has emerged clearly is how meditation puts us in touch with our vulnerability, our soft spot, what Chogyam Trungpa called the “genuine heart of sadness.” It’s the source of our innate tenderness and compassion, which normally lies hidden and shielded beneath the tough, carefully crafted persona we project to the outside world. Meditation slowly peels away our outer shield and leaves us feeling more exposed but more honest about who we really are.

One student after another has approached me during the past several weeks to share that they have found themselves crying during or after meditation. Sometimes just talking about this experience brings them to tears while we’re talking. Each time, they look at me with surprise and a smile when I tell them: “That’s fantastic.” “You’re doing really great.” Through meditation, they are getting in touch with something that wants to be seen, wants to be felt — something that might have been stuck for years in the shadows, waiting for its chance to be acknowledged.