Useful Information about the Meditation Technique of Vipassana
Meditation is an ancient Indian technique for physical and mental wellbeing, which was preached by wise sages. There were different techniques of meditation, among which Vipassana was one of the most popular ones. Its popularity was further enhanced by Lord Buddha, who found it to be an effective way of healing most illnesses. This art of living results in eradicating all negative emotions, leaving the mind buzzing with only pure happiness.
What is Vipassana?
The word “Vipassana” is a Sanskrit word that literally means “Special seeing”. However, the meaning of this word was read as “insight” by Buddhist preachers, as in Pali language this word means “to see things as they are actually”. According to them, the development of thoughts is as important as calming down the mind. This meditation form aims at one’s self-transformation through careful observation of his/her mental phenomena. It starts by simply sitting in a Yogic posture and watching his/her own breathing rhythm. The usual breathing pattern may change due to any physical or mental problem, which can be deduced through this meditation. The goal of this meditation practice is to gain control over one’s thoughts, emotions, and judgment, to achieve absolute mental peace through self-awareness. It is not proper to judge emotions or feelings while practicing this meditation. Hence, it is different from Pranayam or other forms of meditation practiced for physical and mental benefits.
How is Vipassana practiced in daily life?
It is advised to practice Vipassana in the early morning when the mind is fresh and calm. One needs only 10 – 15 minutes for this meditation, which should be done amidst absolute silence. So it is better to choose an undisturbed place, to meditate peacefully without any distraction. The person needs to sit comfortably on the ground or yoga mat, with legs crossed and backbone straightened. The body muscles should be relaxed while the core is engaged to support the stiffness of the backbone.
Now, the eyes should be closed to concentrate fully on natural breathing. Each inhaling and exhaling of air should be considered individually while noting the inner feelings, deep thoughts, and even physical sensations experienced while breathing normally. If any particular thought distracts from the breathing, it should be mentally noted before redirecting the focus on the inhale and exhale of air. Initially, it is better to start this meditation only for 5 minutes and then gradually increase the timing to 15 minutes.
Advantages of practicing Vipassana
Helps in self-awareness – The evaluation of our own thoughts and feelings can help us in knowing ourselves that we may not have earlier or just ignored. Only a quiet and peaceful mind can detect the problems that are causing mental turmoil. Vipassana can introduce us to our true self, which can aid in eliminating our ego and all other negative feelings. So we can strive to improve our personality in this way that may lead to a brighter future in all aspects.
Relief from mental stress – This meditation technique helps us to reduce our stress level, by calming the agitated mind. It also reportedly increases the intensity of mindfulness, self-compassion, and overall wellbeing. However, this effect cannot be expected only from a single session. One needs the daily practice of this meditation for a few months to achieve complete relief from stress and a calm mind without any anxiety about work or personal life.
Betterment of mental wellbeing – The concentration power gets remarkably improved by this meditation, as one needs to focus continuously on his/her breathing. It is not easy for anyone at first, as the mind wanders off too quickly to other thoughts. Then the focus should be brought back to breathing as soon as the wandering is spotted, which helps in disciplining the mind to stay concentrated on a particular thing. Therefore, this meditation helps in increasing the cognitive competence and mental growth of a person, which is beneficial for his/her professional and personal life.
Increases the flexibility of the brain – The regular practice of this meditation technique helps in making brain cells more flexible for adaption to necessary changes. Thus, the brain remains more functional even in old age, as it keeps changing its structure according to the needs of the body. So, one can expect to bear mental pressure throughout his/her life. This added brainpower also helps in recovering from any kind of mental shock very quickly, without succumbing to emotional wrecks.
Detach from mental obstacles – This meditation form empowers a person with the mental strength to get over all kinds of emotional pains with a firmly disciplined mind. Thus, people find themselves more capable to face all challenges in life. It makes them believe that they can handle all problems in this world, just by leaving aside their ego or other mental blockages. The meditation also aims in detaching people from the burden of their mental pressure, to make them feel the eternal bliss of peace and happiness within them. They also feel momentarily detached from the harshness of the world around them while practicing this meditation, which helps them to remain cool throughout the day.
Feel joyful without any reason – Normally, we need some definite reasons to feel joyous. But if there is no such reason around us, only this meditation technique may help us get an eternal feeling of joy, even without any cause. The main goal of this ancient meditation form is to bring out a peaceful state of mind, driving out all worries. When the mind is calm, one can be gradually enlightened with the feeling of unconditional joy in his/her heart, which is pure bliss for many people.
Beneficial for physical health – Apart from the improvement of mental health, Vipassana is also proved to be beneficial physically for every person who practices it daily. Normally, people need to include lots of plant-based foods in their regular diet, instead of non-vegetarian dishes while practicing this meditation. They are advised to eat fruits as evening snacks, instead of fried food items and caffeinated beverages. Thus, they can expect considerable weight loss, due to the lesser calorie intake every day. This habit of having light meals helps in getting rid of many chronic ailments, including cardiovascular problems.
Helps in getting rid of addictions – Most unhealthy addictions, like smoking, drinking alcohol, and taking illegal drugs, start due to an agitated or aggrieved mind. Hence, this meditation technique can calm down one’s mind and drive out the strong desire for addictions. It aids in practicing mindfulness that replaces suppressive thoughts with the tranquility of mind. Moreover, meditation induces self-control of the mind, which can help in decreasing the cravings for alcohol or nicotine products.
Useful tips for starting the practice of Vipassana
If no experienced teacher is available for teaching the useful techniques of Vipassana, it is best to search online for finding a suitable video on YouTube. The best video should be the one that teaches step by step how to do this meditation so that the entire matter seems easy for a beginner. There are also apps available on this ancient meditation form, where audio recordings and articles are available for teaching this technique in a simple way. Some spiritual centers offer courses for beginners on this meditation form, which can be attended online or physically, as required.
When a person sits down for practicing this meditation for the first time, it is best to set a timer for 5 minutes on the mobile. This time can be increased gradually, as per the convenience of that person. All sources of distraction should be eliminated while practicing this meditation; else it becomes very difficult to concentrate on breathing. Thus, one should keep the mobile switched off and lock the door if he/she is practicing in a room. Early morning the neighborhood is expected to remain quiet and peaceful, which is considered as the best time for meditation.
The result of this meditation can be noticeable only after a few weeks or may take even months. So, one should be very patient while expecting the rewards of practicing it daily. It does no good to practice it longer for achieving the desired result faster, as the entire process is very slow and sensitive. Thus, patience is the keyword for achieving success in this daily practice.
The courses offered on this form of meditation have strict guidelines that should be followed diligently for the best results. Moral conduct should be upgraded before attempting to practice this meditation technique, as any unhealthy act may affect the serenity of this meditation. Then only it is possible to gain control over the mind while observing the natural breathing acutely. Then the feelings floating in the mind at that time should be observed keenly without any judgment. These emotions should be only realized and not criticized at this moment, as lots of people fail to understand their own minds. There may be advanced courses for people already experienced in practicing this meditation form or who have undergone the foundation course designed for teaching Vipassana to beginners.