Vipassana (Insight) Meditation
Vipassana is supposedly the oldest Buddhist meditation technique in existence. Originating from the Sanskrit term Vipaśyanā meaning the ability of “special-seeing.”
It is non-secular and meant to bring self-awareness while assisting the practitioner in seeing reality clearly. It will assist in achieving inner peace while focusing on a profound connection between the mind and body. This technique uses concentration and paying attention to the sensations in the body. According to some teachers, the practitioner should meditate on the feeling of physical pain in the body, and that each physical pain in the body represents a "fear yet to be released".
As Socrates has stated that “To know thyself is the beginning of wisdom."
So let's get started; sit in a comfortable position and focus on your breath, do not try to change the breath, just observe it. Some people like to say the word "in" (silently in the mind) while taking an in-breath and say the word "out" (silently) while letting that breath go.
Every time your mind wanders you can gently identify which of the 3 objects comes up:
1) Thought, 2) Sound, or 3) Emotion.
Identify the object, but do not analyze or judge anything, just be aware of what object appeared. Tell yourself (silently) the name of the object; so if a thought appears then say "thought" to yourself and then focus back on the breathing, in and out, in and out. It is quite simple and has had some profound effects on the practitioner.
Now let's move your attention from the breathing technique to body scanning. Examine any sensations happening in the body, starting from the head and moving downward. Slowly proceed down your body, taking one region at a time, silently observe any sensations, and then move further down. Again no judgment. Do not try to do the body scans quickly. This can take from 10 to 30 minutes.
Here are a couple of videos that will help guide you in this technique.
https://www.youtube.com/watch?v=Z7oYJZg9nOA (objects)
https://www.youtube.com/watch?time_continue=644&v=dCMJokw9Qlk&feature=emb_logo (body scanning)
This meditation is taught in 10-day retreats around the world free of charge. If you want to learn more, or do a silent retreat and delve into this meditation you can find some information here:
Namaste!
