Vipassana is the ability to see things as they are!
This is one of the most ancient Indian Buddhist techniques developed for getting rid of the distortions of the mind.
This technique is popular in the Tervada Tradition popular in Burma and Vietnam. This is one of the most profound powerful techniques that will eliminate the heaviness of the mind and with continued practice shall sharpen intelligence and develop insight. Hence, Vipassana has also termed “Insight Meditation”.
How should one practise Vipassana Meditation?
One should take up this practice for 10 minutes every day. If this practice is pursued for a year the abilities of the mind can be enhanced dramatically.
We shall now focus on the steps of vipassana or insight meditation:
1. Sit comfortably in Padmasana or Ardha Padmasana or Sukhasana
2. Breathe normally without forcing as you gently close your eyes.
3. Become aware of your surroundings
4. As you become aware, keep your mind relaxed, calm and breathe with ease.
5. Notice the smooth flow of breath into your system and flowing out of your system. Ensure that you do not force the breath in and out.
6. Become more and more attentive to the flow of breath as it fills your stomach and also as it leaves your nostrils. Notice the expansion and contraction of the belly as you become aware of the breath.
7. Focus on the rising and falling of the belly as you feel the rising of the belly be instantly aware that the belly is now rising as the belly contracts when the breath flows out be aware that the belly is now falling.
8. Hold your attention on this process with continued awareness.
9. If your awareness slips out gently bring it back into the rising and falling of the breath.
10. Continue this meditative practice for 10 minutes for the first 15 days and sharpen your awareness thus we shall address the advanced steps of this practice in a subsequent article.