How to do Vipassana Meditation

Updated at: Jul 22, 2011
How to do Vipassana Meditation

Vipassana meditation is based on the principle of reaching the most activated state of awareness rather than a blessed state of being as generally believed about meditation.

Arshad Said Khan
Mind BodyWritten by: Arshad Said KhanPublished at: Jul 22, 2011

Woman doing yogaVipassana Meditation of Buddhist tradition is all about activated consciousness over your present. The goal is not to achieve a blessed state of being as most would assume but to reach the highest plateau of awareness.  There are many ways to practice Vipassana and advanced levels should be done under the guidance of an experienced trainer.

The most basic Vipassana technique can be practiced in the following manner:


Step 1: Space and Clothing

Select a meditation room with minimum distractions and moderate temperature. It should neither be too plush nor too uncomfortable. A bare room with a chair or a rug is most suitable. Wear clothes which are loose and allow free movement. Avoid loud colours and harsh materials as these may take your focus away.


Step 2: Positions

Vipassana can be practised while sitting in the classic Lotus position; lying down; while seated on a chair; standing or even walking. Beginners are best advised to take the Lotus as concentration will be easier.


Step 3: Concentration

Start by placing your right palm upright on top your left in your lap. Closing your eyes try to concentrate on one aspect of your physiognomy. Typically, meditators choose the solar plexus or the place above the navel. This chakra holds much of your energy and channelising it is a wonderful option.


Step 4: The Technique

Note as your solar plexus expands when you breathe in and contracts while you breathe out. There is no need for heavy breathing. Simply note the natural flow of your breath and it will automatically get slower and deeper.

Step 5: Distractions

The idea behind Vipassana is not to insulate oneself. Whatever distractions come to you acknowledge those in order to purge. If you hear a sound from afar recognize it but do not let it affect you. Note the sound as any other sound and go back to following your solar plexus.

Step 6: Discomfort

During meditation you might feel itches and aches. Recognize those as you would any other object. If the need to scratch and shift position becomes necessary go ahead and do it. However, recognise your movements as well. This is part of the process. Break your actions into several pauses and feel yourself doing everything. Also note the relief you get. Do not stop to enjoy it. Note it as yet another feeling and return to concentration.


Step 7: Emotions

After you have crossed the initial hurdles of physical discomfort certain emotions are likely to arise. Some meditators may even see visions. Whatever feelings come to you do not supress them. On the other hand do not feel overwhelmed to live them out either. During Vipassana all objects become equal. Feelings are also considered objects. You need to follow the same instructions as above. To take objective account of everything that happens on the physical and emotional level and move ahead with concentrating on your original goal.


Read more articles on Meditation




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