How to Practice Vipassana Meditation the Right Way? (2021 Update)
Vipassana Meditation is coined mindfulness, the philosophy of living in the present. The term ‘Vipassana’ is from the Buddhist dictionary which simply means ‘insight meditation. And, more fundamentally, meditation is the activity that is required to practice mindfulness. Meditating in COVID can be very helpful if practiced regularly.
If it sounds enticing to you to try to live for the moment, take some deep breaths: to meditate, you do not need to be a specialist in meditation, deep breathing, or spirituality.
You’ll understand how you’re observing the world around you when you continue learning how to meditate. And you can develop the toolkit while you begin to work, to learn why you feel stressed, depressed, exhausted, content, and excited in your daily life.
Soon, with the influence of awareness in the here and now, you will have the expertise to process the events of your life easier.
Meditation is something that you can completely adjust to your routine, setting, and desires, and in a manner that blends with your life, you can get started.
Particularly when you are reminded of its effect every time you go to the store and see bare toilet roll racks, it is possible to get swept up in all the panic that is around, all of which makes it especially important to consider proper mental self-care. On so many aspects, taking time out to meditate will help.
Vipassana Meditation – The Art of Mindfulness Meditation
The process of soothing and focusing the mind is meditation. Mindful thinking emerged as part of Hinduism thousands of years ago in India.
Over the years, Buddhism and many other traditions and faiths have taken up the incredible potential to change our conscience, physically and spiritually.
Today, the physical, mental, and moral advantages that mindfulness can bring to our personal lives have been adopted by numerous communities around the world.
Vipassana Meditation may help boost mental wellbeing at a time when people could be self-isolating, struggling financially, socially distancing themselves from loved ones, and feeling anxious about catching coronavirus, and may help relieve depression that is intensified by distress. If you are a beginner, then you might find the guidance on TheJoyWithin useful.
Few tips for parents finding meditation as a way to relax at the coveted times:
Try to get into a regular (or even twice a day) routine of Vipassana meditation, particularly when you first start. You can try two sessions each day: one in the morning the other in the evening close to bedtime. Find out the time that is best for you to make it happen. Figure out the time that’s ideal for you and make it happen.
Find a Peaceful Corner
The prevalent stay-at-home directives will make it tough to find a suitable time and location for lonely reflection.
Ideally, beginning meditators should find 3 to 10 minutes in a quiet spot to sit either on the floor or on a comfortable chair with eyes closed. There is no need for utter isolation. Intermittent noises and smells can help beginners learn to tolerate them.
Limit Your Media Consumption
One thing you can do for yourself during this crisis that can help promote more mindfulness and balance is to limit your mainstream media intake. With so much noise going on, limit your time on social media and TV. Keep away from all the news that’s blasting away and causing all kinds of stress and worry .
Restrict it to two blocks of fifteen minutes to figure out what’s happening on,” and then shut it off. Scanning for alerts constantly just adds to the sense of paranoia.
Try A Visual Meditation Session
“Meditate on feeling safe: I’m safe,” explains Falls Church-based yoga teacher Terrey Lebowitz. Consider the places and people who make you feel safe.
Vipassana Meditation is about releasing your emotions and encouraging them to emerge logically and then letting go of them. So imagine doing it on the beach or at the top of a hill or anywhere you love to be embraced by the ones you care about. The trick is to feel comfortable.
If you’re through the beginning stages and the new pattern is established. Mindful Vipassana meditation can become part of your new daily routine gradually and effortlessly. Here is how to start:
- Set a specific goal or purpose for parenting. (to be more tolerant, being more emotionally available to your kids, to not get agitated due to small things, etc.)
- Make 1-3 stuff your priorities (notice that we’re keeping this convenient!)
- Somewhere, note down your priorities (a fridge is a great place)
- Start by devoting just 5 minutes to meditation every other morning (use whatever method you prefer; seated meditation, Tai Chi, yoga, etc)
- When you don’t want to do it, drive past those nights (such mornings are common than we think)
- Concentrate on your breath and clear your mind no matter what exercise,
- Cover the eyes (to minimize distractions)
- Be kind to yourself, be kind (to avoid distractions)
- Try to release more stress from the body with each breath.
You can even check out personal experiences at njlifehacks for guidance.
Vipassana Meditation, also known as Mindfulness Meditation, is an ancient Indian meditation practice with revelatory parallels in the Rigveda. Gotama Buddha rediscovered it twenty-five centuries ago after humankind had forgotten it for long.
Despite the fact that Vipassana contains the core of what became known as Buddhism, it is not an organized religion. It does not require conversion and is open to people of any religious belief, national origin, color, or ethnicity.
Vipassana is a Pali word that implies “insight” or “seeing things as they are.” It is a scientific method for investigating natural laws (called Dhamma) within the confines of one’s own mind and body. The learners adhere to a simple code of morals over the ten-day training cycle, which requires celibacy and abstention from all intoxicants.
Legal nomads runs a course to help you train your mind and body, do check their stories here.
The History of Vipassana
“Go your separate ways, monks, for the sake of many, out of love for the earth, and for the good, benefit, and enjoyment of gods and men. Allow no two people to go in the same direction. Teach the Dhamma, oh monks, which is useful in the beginning, center, and end – both the spirit and letter. Make the Noble Life known, which is complete (needing nothing else) and pure (requiring no subtraction).
Some people would perish until they hear the Dhamma, even though they just have a speck of dust between their sight. Those people will be aware of the facts.” -Mrapsa Sutta, Sayutta Nikya, IV -Dutiy Mrapsa Sutta, Sayutta Nikya, IV –Dutiy Mrapsa Sutta, Sayutta (I). 5
Buddha exhorted his first 60 truly free (arahant) disciples to move in various ways, with loving compassion, to practice Vipassana for the good of many, for the wellbeing of all, with these inspiring terms. Dhamma was compassionately distributed by the Buddha throughout northern India, attracting a large number of followers. StyleitYoga throws more light on the history of Vipassana meditation.
Even Kings like Bimbisra, Suddhodana, and Prasenajita benefited greatly from their Dhamma practice. They actively embraced the Buddha’s teaching propagation in their respective kingdoms. Nonetheless, the Vipassana technique extended to the public not only due to this royal patronage but also as a result of the technique’s effectiveness.
‘Chanda’ (cruel) Asoka to ‘Dhamma’ (righteous) Asoka
Emperor Asoka, appalled by the bloodshed and misery he established by declaring war against Kalinga. The modern-day Indian kingdom of Orissa vowed to solemnly relinquish the sword and pursue the course shown by the Buddha 200 years after the Buddha breathed his last. ‘Fierce Asoka’ became ‘Dhamma Asoka’ after practicing Vipassana and was influential in the propagation of Vipassana in India and abroad.
Throughout his kingdom, he built cetiyas, or memorials to the Buddha, to teach the Dhamma. He began teaching Vipassana in prisons out of concern for the good of the prisoners.
Completely liberated arahant monks were sent from northern India to nine separate areas under Asoka’s patronage to spread the Dhamma to a wider audience. Dhamma dtas were the monks’ names (Dhamma messengers).
They naturally emphasized the practical side of the Dhamma, claiming that it was through it that they had been free of mental impurities. They drew a vast amount of people to the road to salvation, and they were filled with empathy and compassion.
Asoka also sent teachers as far as modern-day Syria and Egypt. He opened the way for future generations to propagate the Dhamma across the globe. King Kanishka continued in his footsteps, sending teachers to Central Asia and China. In the early fourth century AD, Dhamma extended to Korea and then to Japan.
Dhamma Universities in India, such as Takshahsilal, Nalanda, and Vikkamasil, grew, flourished, and drew learned people from as far as China. Dhamma extended throughout Southeast Asia as well.
In Thailand, Cambodia, Laos, Vietnam, and Indonesia, a large number of citizens began practicing Vipassana. Via the service of ntirakshita, Padmasambhava, Atiha, and Kamalahla, Tibet also obtained the Dhamma.
What Constitutes Vipassana?
One is taught to concentrate one’s mind on breathing (Anapana) for the first three and a half days and then analyze the truth pertaining to oneself systematically and dispassionately.
The empirical rules that govern one’s emotions, feelings, judgments, and sensations are realized by direct experience. One also learns to behave according to these rules. It helps in leading to a life of peace and unity, as well as a truly safe and peaceful life.
Ethan Maurice gives a complete routine about his retreat in his write-up to help you understand the process beforehand.
The Vipassana Meditation Technique Is A Form Of Mindfulness Meditation
The major Buddhist meditation techniques are traditionally presented in two ways: mindfulness on the one side and consciousness or insight meditation. Amatha and vipassana are the traditional words for these practices.
You practice concentrating your thoughts on a specific object with amatha meditation, also known as mindfulness, tranquility meditation, or quiet dwelling in English. The breath is often the subject of meditation.
While meditating, you consider and remember the thoughts and feelings that appear in your mindstream, enable them to move without judgment, and return your attention to your breath.
If you get the best of it, not having to do something about your feelings and feelings other than be aware of them and allow them to emerge and fade on their own is extremely calming.
The experience of Vipassana Meditation
The experience of vipassana is based on amatha. Awareness practice or insight mediation are popular translations of Vipassana. We will use this opportunity to explore the characteristics of self, awareness, and understanding of things until the mind has been familiar with being attentive and letting go of disturbances.
It’s a style of meditation that’s more involved and interested than amatha or mindfulness. We need the encouragement of an authentic instructor who will help us appreciate the process and identify our talents and learning curves. By doing so, we can practice vipassana meditation in a way that can contribute to profound observations regarding ourselves and our environment.
What Happens As We Practice Vipassana Meditation?
Vipassana meditation is performed differently in various Buddhist institutions. It is very similar to amatha in some colleges but has a very different taste in others. In any event, vipassana draws on our natural knowledge to help us gain understanding and wisdom. Our curiosity is always based on other individuals and stuff while we are not on the couch, and it is tinged with preconceptions and assumptions.
However, we examine our encounters of impartiality and openness during our meditation session. This can contribute to life-altering experiences and an ever-increasing sense of warmth and kindness in our souls.
The revelations may be about the essence of our perceptions about ourselves and objects, the force of empathy and kindness, selflessness, and so on. People have used various metaphors to describe their perceptions over the years – illumination, consciousness, insight, emptiness, bliss, and so on – yet they both accept that the feeling is beyond description.
We can use many of our everyday habits to practice mindfulness and consciousness therapy. Our behaviors, ideas, feelings, and attitudes, no matter how pleasant or unpleasant may be used as meditation items. Again, this form of meditation requires time to master, and the maximum effects will only be realized if the meditator is dedicated and has a trustworthy guide.
Attending a vipassana course could be just what you need to liberate yourself from all sorts of disappointment and plant the seeds of knowledge. Vipassana meditation allows us to see our minds clearly, allowing us to “know ourselves.” The aim is to eventually experience the depths of a mind that is free of obstacles rather than to manipulate it. Socrates will be pleased.
Benefits of Practising Vipassana Meditation
Maintaining a Calm Demeanor
The primary instruction in Vipassana meditation is this. Maintaining calmness in the face of adversity. Accepting both consequences, positive or poor, in tranquility. As a result, when you have a pleasant encounter, you do not stick to it or get addicted. You cannot avoid negative encounters in the same way. Accept all as it is while maintaining a calm demeanor.
Calming the mind for ten days is a mental surgery. External stressors were low over the ten days. Every day, we were shown how to stay calm in a variety of circumstances. This experience has taught me how to observe tense circumstances without being emotionally involved.
All you know, even yourself, will grow old and die at some stage. Everything, in reality. All of the people in your world, as well as all of your belongings, Throughout the ten days, you will be reminded of this.
Recognizing that your life is always changing helps you embrace things as they are rather than sticking to the individuals and things in it. It also makes tough times better when you realize they can pass.
Detox from everyday life
Throughout the ten days, you maintain noble silence. You are not permitted to use any mobile equipment, read, or write something. We’ve lived our whole lives in a steady state of arousal, so this is a strange and, at times, challenging practice.
By removing these obstacles, you will focus entirely on your mediation practice. Since you aren’t digesting any new information, it also lets you calm down your emotions. Since there are fewer distractions, you will concentrate more deeply on meditation and detox more effectively.
The spectrum of feelings I experienced over the course of ten days was like a compressed version of a year in the real world. There are many obstacles to overcome. Long stretches of sitting cause discomfort in the knees and hips—the hours and hours of quiet. As time passes, you remember how many wonderful things you have in your life.
When you live as a monk, you notice all of the aspects you take for granted daily. Being unable to communicate tells you of all of your wonderful friends and relatives. When you’ve made plans to meet up with a buddy, you won’t be on your cell. Long stretches of quiet cause you to enjoy all of your wonderful friends and possessions.
Being Prepared to Fail
Vipassana Meditation is a never-ending failure. Through concentrating on the breath, the intention is to focus the mind. This tends to calm the mind, but you’ll never be free of thinking until you achieve maturity, and even then, this condition is fleeting.
Regular practice during these setbacks strengthens willpower and perseverance. It allows you to be at ease with disappointment, which spills over into other areas of your life.
A Broader Viewpoint
The tale of six blind men who each touch a different part of an elephant is one of the stories heard at the vipassana mediation center’s vipassana course:
Six blind men were given the task of determining the appearance of an elephant by feeling various sections of the elephant’s body. The blind man who feels an elephant’s leg compares it to a pillar. Whereas, the blind man who feels the elephant’s tail compares it to a rope.
The blind man who feels the trunk compares it to a tree branch and the blind man who feels the ear compares the elephant to a hand fan. The blind man who feels the belly compares the elephant to a wall, and the blind man who feels the tusk compares the elephant to a sturdy pipe.
The king responds:
You’re all right. Since both of you touched a certain aspect of the elephant, you hear the story differently. So, indeed, the elephant has many of the characteristics you described.
Vipassana Meditation allows one to see it from a certain viewpoint. Instead of searching outwards for solutions to your challenges, you begin to realize that they are just manifestations of your own emotions. You begin to take control of your destiny.
Increasing productivity over time
After the encounter at a vipassana course, you may discover that there is plenty of time in the day; the issue was how you were spending it. Now concentrate on only a few key tasks and ignore everything else. When you are more conscious, you will concentrate more deeply on your duties. As a consequence of all of this, you can complete projects quicker and more effectively.
Why Vipassana Meditation for Parents?
Meditation is especially successful at allowing parents to control levels of tension, but findings indicate that it still provides extra benefits. It helps alleviate and control feelings of frustration and aggression, as well as psychological discomfort, in addition to treating anxiety.
The current President of India Hon. Ramnath Kovind swears by the effectiveness of Vipassana Meditation.
It has also been consistently demonstrated daily vipassana meditation practice is beneficial for cardiac health, as it reduces blood pressure, especially in people at risk for high blood pressure. Extra advantages include recovery from signs of colitis and irritable bowel syndrome, insomnia relief, and pain treatment support.
Vipassana meditation may help boost mental wellbeing at a time when people could be self-isolating, worried about money, socially distancing themselves from loved ones, and feeling anxious about catching coronavirus, and may help relieve depression that is intensified by stress.
Practicing Vipassana at Home
If you want to try Vipassana meditation at home, follow these instructions:
- Make time to train for 10 to 15 minutes. It is suggested that you do Vipassana first thing in the morning.
- Choose a location that is peaceful and free of disruptions. An unused space or a secluded location outside are also excellent options.
- Take a seat on the deck. In a relaxed spot, cross your ankles. Straighten your spine, engage your heart, and relax your whole body.
- Close your eyes and take a deep breath. Concentrate on your normal breathing and how it makes you sound.
- Pay attention to each inhale and exhale. Observe, without responding or criticizing, your emotions, feelings, and sensations.
- If you get distracted, simply notice it and restore your attention to your breathing.
- When you first begin, aim to do this for at least 5 to 10 minutes. Increase up to 15 minutes or longer of Vipassana meditation when you get used to it.
Final Thoughts on Vipassana Meditation
You’ll continue to see the real benefits of mindful Vipassana meditation as you tend to get the new practice ingrained. You will then start devoting more time to it.
Then it becomes a family tradition if you can meditate with your children and you all continue to grow collectively.
Vipassana Meditation helps you form a deep connection with your mind and creates a calmer, more relaxed you. Through sustained meditation, you can continue to add worth to your days.
Your awareness of the people and activities that truly fulfill you will be developed, and your transformation into the new regimen post-corona virus.
Check out this blog on how to manage life post pandemic.