Vipassana targets in giving the right understanding of things, in giving you a clear vision. An important component / aspect to achieve the right view are the five to nine or even ten precepts, which are the base of thinking of a clear minded person.

This Meditation is working with your breathing, feelings, actions and thoughts. Even Stillness is an important part of it. It is often practiced after the Samatha Meditation, which focusing on increasing the concentration. Dhammakaya Meditation uses aspects of Vipassana and Samatha Meditation to achieve its targets.

To be considered for the Meditation

Do not worry, if this meditation might be challenging in the beginning. You may try the Samatha Meditation before. The more times you do this meditation, the better shall be the results. Feel free to also contact a center of Buddhism for deeper insights into this practice. A personal teacher may give you advice that might support the practice for you personally. Remember: Every person is different. So are the reaction on different types of Meditation different as well.

Please be sure that you are in a safe environment during the meditation. In advance, also take care of not being interrupted. You may e.g. shut down or at least mute your mobile phone. You get the best results, when your mind is calm. If necessary, feel free to take a nap before meditating Vipassana

Now get ready for getting a clear view.

Preparing for Vipassana

Please go to an environment where you feel good, somewhere where you will not be interrupted. A friendly and welcoming environment will support the success of Meditation.

Posture: For this Meditation, it is important for you to find a relaxing position, a position where you feel good. This may even be laying, if you do not tend to fall asleep. The best results you should receive, sitting. Click here to read more about the different postures of Meditation in Buddhism. You may even use something to lean back on while sitting. Your mind needs to be calm. Therefore, you need to feel good.

Prepare for the Focus: You may do the Samatha Meditation in advance. If you wish to prepare without a different special Meditation, try this:
Close your Eyes and breath naturally. Do not breath faster or slower than usual, simply let it flow. Focus on the movement of your belly. Recognize the rising and falling of it. Do this as long as you need, until all confusing thoughts are gone and your attention is truly only on your belly movements, the rising and falling.

Meditate rgularly: Depending on your day, on the challenges you had and on the experience you already have in Meditating, might this take more or less time. Take your time, even if it takes fifteen to twenty minutes. You need to feel good, your mind completely calm.

Explore Your Environment

When you feel ready, move on. Move your full attention to what you see, hear, taste or feel.There might something other mental thing come up on your mind thoughts, Memories, Images, etc.). When there is nothing that catches your attention, stay with the rising and falling of your belly.

Sensations / Feelings: Keep your eyes closed and feel in your body. How do your legs feel? How does your head feel? Wander with your attention to something that wants your focus. If you feel the warmth of the sun in your neck, verbalize it with warmth and understand what you feel and name the feeling inside of you.

Hearing: In case, you suddenly hear a loud noise, listen to it. repeat hearing on your mind and understand what you are hearing. What is it? What caused it? Get to know it.

Mentally Recognizing: If there is still a memory coming up, repeat in your mind “remembering” and fully understand what you remember. Is it important? What is it about? Do you need to do something? Get to know every detail of this memory. Do so also with any other Mental attention catcher.

Tasting: You just brushed your teeth and still taste the tooth paste? Repeat the word “tasting” on your mind and analyze the taste. Do you taste mint? Is it strong or week? Do you like it?

Seeing: If you intend to open your eyes, first repeat three times “intend” and afterwards three times “opening”. Open your eyes and first focus on how does it feel, first the Intention (mentally), than the Opening (sensation)? Can you immediately see clearly?
Now realize your environment. What does directly catch your attention? How does it move and how does it react? What is the shape? How does it look like? Understand what you see and keep the focus only on the one thing, until you fully understand it.

Enlarging Vipassana through out the day

You are in a state of Mindfulness and may proceed with this Meditation the whole day. This might be difficult in the beginning, but the more you practice, the longer you will be able to do it.

Therefore you need to pay this close focus attention on each movement you make, on everything you feel.

Moving: When you are moving, move consciously. Only look at the moving parts, if necessary. You take a step with the right leg, repeat on your mind “right”, when you stretch your arms, repeat “stretching”. Realize, how does it feel, when you step on your whole right foot: first the heels, rolling all the way to the front, the toes. Feel the sensations of stretching your arms. Become more conscious about your movements. Do you move quickly or slowly? How does a change of speed feel?

Seeing, hearing, feeling, tasting: Also recognize all other events of your day, What catches the most attention? Analyze and understand all about it; What do you see, hear, feel, taste, etc. You may develop new worlds, living with Mindfulness.

Buddhism teaches: With Vipassana, you will recognize different Levels of Insights: (1) Processes are connections of Mental and Material Phenomenons, (2) Actions cause Reactions: Things happening are often in line with typical Cause & Effect, and (3) Not each Reaction is following a (directly visible) action. You may scientifically explain, why an apple is falling from a tree, but you do not directly see it.

Stopping the Focus

For ending the Vipassana Meditation, go slowly out of the focus again. Let your mind relax and come out again. Experience the world as before. But be aware, maybe, you are already able to Focus on things easier than before. Maybe Vipassana already changed your standard behavior and soon you will enjoy it the whole day and only leave it for sleeping.

As for other exercises as well: You cannot expect to be a master right away. Becoming good needs practice. It is a process, but it will also support your day. Enjoy it.

Do you want to learn more about Buddhism and Buddhist Meditations? Click here.



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