In this day of rising stress and tension, there is hardly a person who enjoys a happy and healthy life. With smartphones and laptops dominating the world, it has become harder to find a moment of peace. Luckily, you can practice meditation to disconnect from all the clutter and experience true inner peace and bliss.
With time, meditation has evolved into different styles like Mindfulness, Mantra, and Transcendental meditation among others. However, one style that has gained quite a following is Vipassana meditation. But, do you know this meditation style has a history going back thousands of years? Read below to know everything about Vipassana meditation.
Vipassana Meditation – A Brief History
The word Vipassana means to see things as they really are. Vipassana meditation helps you gain in-depth awareness of the three marks of humanity namely – impermanence, suffering, and realization of the non-self.
Do you know that Vipassana meditation for beginners has its origins in Buddhism? It is the most ancient form of meditation that was discovered by Gautam Buddha. The meditation style has been taught in India for more than 2500 years by numerous Vipassana teachers.
Therefore, to help you practice this style of meditation, yoga experts have come up with a small guide.
Beginner’s Guide to Vipassana Meditation
Given below are in-detailed steps to help you adopt Vipassana meditation as part of your daily routine.
Where & How to Sit
Which is the Best Place for Meditation?
Gautam Buddha suggested you find a place under a tree or someplace devoid of any distraction to practice Vipassana.
What Position Should the Practitioner Sit in?
For you to experience the mental peace and tranquility that Vipassana meditation for beginners offers, sit in a cross-legged position.
What to Do in case of Back Problems?
If you suffer from a back problem, use a chair. Just make sure your back is erect, it is at the right angle to the ground, and not stiff.
Let us now focus on the second important element of Vipassana meditation, aka breathing.
What to Do After Getting Into the Sitting Position?
The next thing to do is close your eyes. Keep your attention towards the belly and on the abdomen. Breathe normally and do not force your breath. Do not slow it down or fasten it up.
What Would I Experience with Breath in and out?
You become aware of certain sensations as you breathe in and the abdomen rises. With exhale, your abdomen would breathe out and the abdomen would relax.
About Developing Attention
How Can I Develop Precision and Accuracy?
An effective way of developing precision and accuracy during Vipassana meditation for beginners is to make a mental note of your object of awareness. Giving a name to the sensation associated with this object helps silence the mind.
Can I Focus Perfectly on the Rise and Fall of Abdomen?
Despite the number of efforts, always remember that no one can remain focused on the rising and falling of the abdomen at all times. The sphere of Vipassana meditation includes a whole lot of sights, sounds, smells, tastes, sensations, and mental visualization which you experience.
About Ending the Session
Should I End the Meditation Session After an Hour?
No! Your vipassana meditation for beginners need not come to an end after an hour. You can do vipassana anytime during the day.
What Do I Need to be Aware of Throughout the Day?
Throughout the day, you should take a mental note of activities like when bending your arm, brushing your teeth, and closing the door among others. Just make sure you do all these daily activities with awareness.
You might wonder –
What Benefits Would I Get with Vipassana Meditation?
This is a common question that many of those practicing Vipassana meditation for beginners ask from yoga teachers.
There are three major benefits of Vipassana meditation. Read below to know it all.
1. Helps with Self-Realization
The final goal of Vipassana is self-liberation. This is a state where you gain complete recognition of your true self. During its practice, you calm down the mind which helps you transcend the ego trap and gain awareness of your divine nature.
2. Improves Concentration
The core technique you follow in Vipassana meditation for beginners is to have a keen focus on the tip of your nostril. As you begin this practice, you discover it is very hard to maintain focus.
However, do not be hard on yourself when you lose focus. Simply bring the awareness back to your breathing.
With constant repetition, you start building mental resilience which helps you stay focused on the practice.
3. Helps You Remain Present
Vipassana meditation helps you live in the present moment. It is the best meditation technique for you to achieve liberation. At the same time, it helps you live in the present moment and become mindful of your thoughts and experiences.
This is how vipassana can help you get rid of the mental clutter and enjoy a life of fewer worries and more happiness.
The Vipassana meditation for beginners offers you a chance to live life with less stress and more happiness. You should enroll in a certified yoga school to learn all about this wonderful meditation technique.