Everything You Need to Know About Vipassana Meditation
Vipassana meditation, also known as insight meditation, can make you see your true nature of existence. It forms the base for all the Buddhist meditations and believed to be practiced and taught by the Buddha himself.
Joining a Vipassana retreat in Rishikesh, India can provide you with a life-changing experience.
But what exactly is Vipassana meditation?
To begin with, it indicates to be aware of the ‘now’. To have a clear awareness of what is happening in the present moment is the focus of the meditation. The mind is focused on a single thing and is brought back whenever it wanders away.
How and Where to Practice Vipassana?
A quiet and peaceful place is recommended for meditation. Sitting with legs crossed is suggested, however, if you find it difficult, you can use any other sitting posture. Make sure you keep your back straight in any case, but should not make it too stiff.
After closing the eyes, you take your focus to your belly, concentrating on your breathing. You need to keep in mind to be aware of your breath and not to force it anyway. Just let the breathing follow a natural cycle.
Developing Concentration With Vipassana
You might feel some sensations once you are meditating for a while. Being attentive to the whole process sharpens your thinking process. All you have to do is to be aware of the rising sensation of your body when you breathe in and be mindful of the falling sensation of your body when you breathe out.
You must keep in mind not to break the continuous process of breathing into various segments. Rather, a wholesome awareness should be practiced making breathing a complete cycle.
The focus of Vipassana is to develop a mental image of various sensations of your body. In case your mind wanders off, try humming ‘rising, rising’ when you feel your body rising, and ‘falling, falling’ when you feel your body falling when you breathe out.
Hurdles You Might Face
You might find it difficult to concentrate on any single point in your body. To overcome that, other instruments like sound, smell, visualizing a thing, an image, emotions, or concentrating on something can be used while meditating. Every time you feel getting distracted, you can try to be aware of the instruments available at your disposal to get back to your practice.
How to End the Vipassana Meditation
You can slowly build up your timing up to one hour of sitting. When you are done with your practice, never get up instantly from your sitting stance. You are to intent on opening your eyes by first visualizing it and then slowly open them. Be mindful of whatever you feel while doing so.
Be aware of the whole process of your transition from your sitting posture to when you stand up and start walking. You can also be mindful of various activities you do when you are getting off from the meditation.
Developing Insight and Intuition
With the practice, you experience heightened senses of insight within you. With better insight, your overall awareness of the things become clear, resulting in better concentration power.
Experiencing difficulties while practicing Vipassana meditation is quite normal. Just don’t lose hope. Whenever you feel distracted, just bring back your awareness to your breath and continue your practice from there itself. In case you still find it hard, join a yoga retreat in Rishikesh, India to learn proper techniques to focus your mind.
Being all peaceful is an incredible feat that cannot be achieved by all. Be consistent. Only then you will succeed and can experience a whole new world inside you.