Vipassana Meditation Technique

This ancient meditation technique has been passed down by Siddhartha Gautama, better known as Buddha. The word vipassana may be translated to "seeing things as they really are." It is perhaps the simplest and one of the most powerful forms of meditation I have ever experienced. This may be due to its non-religious nature, because although it has its roots in India and Buddhism, the technique itself simply focuses on insight through introspection, irrespective of religious background.

To get started, make yourself as comfortable as possible. It's not necessary to sit cross-legged on the floor in lotus position as common stereotype would have you believe. Even experienced meditators may have their legs falling asleep if they don't find a comfortable position! What is important is that your back is straight, to allow for free flow of energy through your body. You may sit on a chair, or you can lie down on the floor - just make sure that you don't fall asleep! I would recommend setting a quiet timer (on a watch, for example) for about 15 to 20 minutes if you're a beginner, longer if you're experienced with meditation.

Close your eyes and begin to breathe deeply. This is called samatha, and it is a technique commonly used in meditation as well as yoga to focus and calm the mind. As you breathe, simply pay attention to how it feels to draw air in and out of your body. Focus on the nerve endings in your nose and your upper lip, feel the air flowing against the skin there. Feel the air fill up your lungs slowly, then leave the same way it came in. If any extraneous thoughts come to your mind, acknowledge them; then simply let them go. Do this for about ten breaths, fully allowing your mind to experience the sensation of breath to the exclusion of all other sensation.

Now you will begin to scan your body with your mind. Start at the crown of your head. Calmly take note of any sensations you feel there. Does it feel cold? Warm? Is it tingling? Do you feel energy there? Start to bring your down from your crown. Bring it over your forehead, your eyes and eye sockets, your nose and ears, your throat and mouth. With every part you pass, notice how it feels to be that part by bringing your consciousness to it as fully as you can. Take the energies with you as your mind moves on to the next part. After you finish with your head, move down through your neck to the top of your chest. Pick a shoulder and allow your consciousness to follow the muscle and bone down your arm, first to the elbow joint, then to the wrist, and feel the energy emanate through your fingertips. Then bring your mind back up the arm all the way to the shoulder, then move across the chest and do the other arm. Bring your energy back to center, then begin to scan your chest. Move down through the lungs and the heart, being aware of their rhythmic, life-sustaining movements. Move through the stomach, the liver, the spleen and kidneys, down through the intestines. Feel the energy when you bring your consciousness down through your groin and your sacrum. Pick a leg and do as you did with your arms, following the muscle, bone and sinew down your leg until you reach your toes, then back up and do the other leg. Bring your awareness back to center between your hips, then begin to climb back up your body. Carry the energy all the way up the spine, back to your skull, and feel it rise up your face and head until in resonates out through your crown. Remain here for a moment. Often meditators will feel their Crown Chakra come alive at this point, radiating through and outside their body. Take a few breaths and begin to scan your body once more.

Continue to do this until the timer goes off, and try to turn it off without opening your eyes or leaving your meditative state. Your brain waves are operating at a different frequency during meditation, and abruptly pulling your mind out of that state can be a harsh awakening. So linger in that state awhile longer, slowly bringing your attention back to the room. Open your eyes when you feel compelled to do so, and remain in silence for a few moments to complete the gentle transition back to everyday consciousness. This practice reconnects the mind with the body, and so dissolves the mental impurities that result from a severing of that connection. In reality, there is no distinction between our mind and our body. We must be open to the intelligence inherent in our entire beings, not simply our brains. Namaste and have a nice day!

Source:
Author/Artist - Vipassana Meditation Website
Page Title - Vipassana Meditation
Site Title - www.dhamma.org