Vipassana Meditation literally means to observe the breath. By practicing Vipassana one eventually becomes the master of his or her own mind. During the meditation on the breath in the body, we look inward and gradually we become masters of our own emotions. This results in a much greater clarity of thought processes and behaviors we display in our every day lives. By focusing on the body’s internal environment, it opens a door for us to see the true nature of our body and mind. We remain in the present moment as we observe the breath and eventually the mind does not wander into the past or future. When the mind becomes still and silent our awareness of the true reality of ourselves blossoms and we are no longer prisoners of our suffering. A suffering mind is always grasping, wanting, seeking attachment, worrying and emotional. Vipassana Meditation teaches us that we no longer need to cling to these negative mental states and opens the door to true happiness and profound mental peace.
There are 2 methods used in Vipassana Meditation. Here is a guideline to each.
Observing the Belly or Hara
The Hara is located in your belly, behind the belly button and just below. The Hara is believed to be the center of consciousness. By meditating on the Hara we can easily obtain deep meditative states where the mind no longer wanders and self awareness blossoms.
To meditate on the Hara, follow these Guidelines
- Sit in a comfortable position, either in a chair or on the floor.
- Close your eyes and take three long deep breathes to relax.
- Now focus on your belly, observe how the belly rises and falls with each respiration. Try to maintain your focus on your belly’s movements as you breathe. The mind may wander off the task but as it does, bring it gently back to observing the belly movement. You will find after a few minutes of observing the belly, your thoughts will slow down and eventually disappear.
- At this point you will notice a greater sense of self awareness as you focus on the Hara.
- Practice this Hara Meditation for 20 minutes each day for one week until you become more attuned with your centre of consciousness.
The second Vipassana Meditation Guideline involves following the breath again but in a new location.
Following the Breath in Your Nostrils.
- Begin as above by following steps 1 and 2.
- Now focus your attention on the air entering your nostrils as you breathe. Take note of how cool the air feels in your nostrils as you breathe in. Try to stay focused on this cool sensation for the duration of your meditation session.
- If your mind starts to wander, gently bring it back to observing the air in the nostrils. After a few minutes of observing this coolness, the mind will again slow down to the point of no thoughts at all.
- Following the breath as it enters the nose leads to very deep meditative states and greatly enhances our self awareness.
Like all disciplines,Vipassana Meditation needs to be practiced every day to benefit from its rewards. You should notice profound changes in your mental attitude, inner peace and your levels of happiness after 2 weeks of meditating.
Sandra Markcrow - I'm a health care professional. Am interested in the latest research available on all aspects of health care.
Join the Conversation