Vipassana Meditation- Introduction
Vipassana is the oldest of Buddhist meditation practices used for enhancing mindfulness. The method comes from the Satipatthana Sutta [Foundations of Mindfulness] a discourse attributed to the Buddha himself.
In Pali, an ancient language of Buddhism, the word ”Vipassana” means “seeing things as they really are.” The literal translation is “special seeing.”Often, the term “Vipassana meditation” is used interchangeably with “mindfulness meditation,” but Vipassana is more specific. It involves observing your thoughts and emotions as they are, without judging or dwelling on them.
The historical Buddha, Siddhartha Gautama, is said to have discovered Vipassana through his own spiritual practices and journey. He spent many years practising various forms of meditation, and eventually attained enlightenment through the practice of Vipassana.
How to do Vipassana Meditation
- Find a comfortable position. It’s important to make sure you are comfortable and relaxed when meditating. You can sit in a chair, on the floor, or even lie down. You should be in a position that allows you to stay still and present.
- Close your eyes and take a few deep breaths to relax.
- Once you are relaxed, start to focus on your breath. Notice each inhalation and exhalation and how the breath feels in your body.
- As you observe your breath, try to stay focused on the present moment.
- Whenever your mind wanders or you become distracted by thoughts or feelings, redirect your attention to your breath
- Notice any physical sensations that arise, and acknowledge them without judgment.
- Acknowledge each thought and then let it go. If your mind starts to wander, simply bring your attention back to your breath.
Repeat these steps for as long as you like. You can do Vipassana meditation for just a few minutes or for a longer period of time. It is best to start with a few minutes and gradually increase the duration as you become more comfortable with the practice. Do what works best for you.
Benefits of Vipassana Meditation
- Relieves stress
- Increase mindfulness
- Brings self-kindness
- Improved Relationships
- Improved Self-Esteem
- Develop sense of well-being
- Reduces anxiety and depression
- Improves mental wellness
- Develop self-acceptance
- Deepen spiritual engagement and growth
- Create positive relationships
- Promotes brain plasticity
- Helps to treat addiction
Vipassana meditation is one of many forms of meditation that draws on Buddhist philosophy and spiritual practices. It is relatively new compared with some other techniques, but it comes from one of the oldest schools of thought, known as Theravada. People can practice Vipassana meditation at home or find additional support from a meditation center or Vipassana teacher.