Learn The Basics Of Vipassana Meditation Technique

 

Vipassana meditation technique is another well-renowned technique in meditation. It is one of the oldest techniques, as well.

There are a lot of people around the world who are following this Buddhist’s technique of meditation.

Vipassana meditation technique can bring peace of mind, and allows the interaction between mind and body, as well.

It teaches human beings to see life just the way it is in all its reality without being affected by it. In addition, it teaches patience and benevolence towards all humans and things.

But to understand Buddhist Meditation, you have to know the Buddhism itself is centered on the Four Noble Truths.

First, you have to realize that there is suffering in the world which happens because of ignorance and desires.

When you do understand yourself, you can finally find a way to end this suffering. Those who find the answer have reached a state of Nirvana.

This then leads to the core of Buddhist meditation which is the practice of the eight fold path.

These virtues namely are the right action, right concentration, right effort, right livelihood, right mindfulness, right speech, right thought, and right view.

The proceedings of Buddhist Meditation are based on two things. The first is called “Samatha” which means tranquility and the second is called “Vipassana” which means mindfulness.

Let’s talk about this a little further. “Samatha” meditation involves a lot of breathing which is designed to develop concentration, detachment, equanimity and happiness.

There are 40 samatha meditations and each teaches the mind to focus on a single object to produce various states of tranquility.

Vipassana meditation on the other hand develops self-understanding by being able to comprehend the things that are going inside one’s head.

By practicing this regularly, you will soon develop wisdom which makes you free from all suffering.

But do you have to be a follower of Buddhism in order to practice this kind of meditation? The answer is no even if this technique is based on the doctrines of this religion and revolves around concentration and mind control.

Vipassana technique is one of the meditation techniques, which brings integration of mind and body.

Followers of Buddha are following this technique for many years. This is the technique which brings clarity of mind and assists in reaching to the truth.

meditation

Introduction to Vipassana Meditation Technique

Vipassana is the technique which roots back to 2500 thousand years when Buddha invented this technique.

This is the technique, which gives the power to see things clearly. The other important thing is that this technique brings a high level of self-insight, which is not possible with other techniques.

Learning Vipassana Meditation Technique

There are different methods of carrying Vipassana Meditation technique and the one discussed here will bring the highest level of insight after experiencing meditation.

One of the important techniques in Vipassana is impermanence.

This technique shows that everything in this world is impermanent, means that things come and go away.

Through this practice, an individual learns to see the things without emotional attachment, and in an objective manner.

The first thing you have to do is find a quiet place where you can do this without being disturbed. Next, get a nice soft pillow or cushion to sit on if the floor is not that comfortable for you.

Now, let your hands rest on your lap with the palms facing upward. It’s hard to stay in this position for 5 minutes or more so don’t be afraid to make a few slight adjustments. The important thing is that you are comfortable the way you are.

Try to concentrate on anything happening at that moment.

The root of the technique does not have to attach to the things and ideas during such kind of meditation session.

You just have to observe things as they passing by your mind.

The first step is to concentrate on your breathing.

Then it is time to close your eyes and concentrate on your breathing. Anybody can do this but there are 4 proper ways of doing it. You can inhale and exhale long, inhale and exhale short, inhale short and exhale long or inhale long and exhale short.

You don’t need to control or manage your breathing.

Just need to feel the rhythm of your breathing as it is happening.

The second step to concentrate on your feelings and sensation.

Again, you don’t have to describe and label your feelings and sensations.

You have to just feel them and accept them as they are. The third important step is to concentrate on your own thoughts.

You don’t have to stick to those thoughts. Just observe them objectively, and don’t try to attach your emotions with those feelings.

This is the root of this technique that, you don’t have to get involved in anything.

You have to experience things while they are approaching and leaving.

After going through all these experiences, you have to conclude your meditation session.

You will complete it by taking a break after this fascinating session.

And you will prepare your mind to get back to your routine work. Attaching our own meaning with everything in the world is a human tendency.

Through this tendency, we try to understand the meanings of different things in our surrounding.

That is why; every person perceives things according to his own experiences and emotions.

The best thing about this technique is that it builds a tendency to observe things without attaching personal emotions and meanings.

In this way, a person practicing Vipassana Meditation becomes able to see things objectively that is, they become able to see the truth hidden in different things.

Learn how to practice Vipassana Meditation Technique:

There are some basic steps to start doing this form of meditation.

– Sit in a quiet place in a fairly dark room

– You will need to be undisturbed for at least 20 minutes

– Keep your head and spine straight

– You may sit on the floor or on a chair if needed

– Close your eyes to cut out any external influences

– Start focusing on your breathing

– Observe the length of each breath – whether short long or heavy

– Do not judge or try and control your breathing

– The key to Vipassana meditation is to act as a neutral spectator to your breathing

– Try to avoid your thoughts from being distracted

– In the beginning, your thoughts may get distracted. Just gently shift your focus back to the breathing

– With practice, you will be able to focus on the breathing for long periods without distraction

– If questions and thoughts do arise, do not attend to them during the meditation

– Only once the meditation is over focus on these thoughts

Benefits of Vipassana Meditation

There are several benefits of practicing Vipassana Meditation on a daily basis.

Brings Objectivity

The most important thing about Vipassana Meditation, it helps an individual to reach to the hidden truth of different things.

We have seen that this meditation practice enables an individual to see things objectively, without attaching his own emotions.

In this way, a person learns to experience things as they are without molding their meanings through his own thoughts and emotions.

Makes Life Enjoyable

In your normal routine, you will try to take a break and go for outing to enjoy your life, but you have to return to the same hectic routine after that enjoyment, in any case.

These mentioned ways of getting enjoyment are temporary. If you develop a habit to practice Vipassana meditation daily, it will be viable for you to take pleasure in your life and get relief from daily pressure.

Helps in Developing a Sound Mind

Vipassana meditation helps an individual in remaining calm and peaceful.

There are certain thoughts that disturb our emotions and produce odd reactions in ourselves.

Once, your mind becomes sound and stable through practicing meditation, such feelings lose their potential to disturb your mind and emotions.

Brings Inner Creativity Out

This is another important effect of practicing Vipassana meditation that it extracts out your hidden talents and potentials.

During meditation, you can get a chance to meet your inner self and realize you talents. Most of us have many talents, but in our busy lives, we remain not capable of using these talents.

Meeting with ourselves in silence makes us realize and finally utilize those talents and abilities.

This is one of the best techniques to realize the truth about yourself, your thoughts, your sensations and your emotions.

You will be better able to understand the world after understanding yourself.

You cannot understand anyone’s emotion until you understand your own.

 


POINTS TO REMEMBER
  • Vipassana meditation technique can bring peace of mind, and allows the interaction between mind and body
  • Vipassana meditation on the other hand develops self-understanding by being able to comprehend the things that are going inside one’s head.
  • Vipassana technique brings integration of mind and body.

Learning Vipassana Meditation Technique

  • One of the important techniques in Vipassana is impermanence.
  • You just have to observe things as they passing by your mind.
  • The first step is to concentrate on your breathing.
  • The second step to concentrate on your feelings and sensation.

Benefits of Vipassana Meditation

  • Brings objectivity
  • Makes life enjoyable
  • Helps in developing a sound mind
  • Brings inner creativity out

TAKEAWAY QUESTIONS
  • Are you familiar with Vipassana Meditation?
  • Have you tried practicing Vipassana meditation?
  • What are your experiences with Vipassana meditation?
  • What are the benefits of practicing Vipassana meditation in your life?

 

 

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