Mediation has become a popular practice among individuals who need to relax after a long day of work or improve their focus to enhance their performance.
While there are many types of meditative practices out there, a distinction has to be made between Vipassana meditation and other types of meditation. Vipassana meditation is different from other forms of meditation as it uses different mental skills, modes of functioning or qualities of consciousness.
Vipassana Meditation (Vipassana)
Vipassana means insight, where the individual is aware of something that happens as it happens.
A prominent practice among Buddhists in Sri Lanka and Southeast Asia, Vipassana meditation is recommended to be practiced in an extremely quiet place or under a tree in a forest.
Vipassana Meditation Directions:
The following steps will help you practice Vipassana meditation.
- Find a cool and quiet place for your practice. Make sure that you will not be disturbed in this place during the course of your practice in order for the exercise to be effective.
- Sit in an easy seated position that is comfortable and make sure that your back and spine are straight.
- Place your hands on your lap or your knees with your palms facing up.
- Gently close your eyes or shift your gaze to a neutral position such as the tip of your nose.
- Concentrate on each inhale and exhale you take. Think about the path of the air as it travels from your nostrils to your lungs and as you expel the air out from your nostrils to the outside environment.
- If your mind begins to wander, refocus on your breath and try to clear your mind.
Benefits of Vipassana Meditation:
Mastering the Vipassana technique is not as simple as you think as it involves the process of retraining your mind. However, regularly performing this meditative practice can bring various benefits especially to the mind.
- Boosts self-awareness and awareness of the external environment
- Develops concentration and focus
- Induces relaxation and calm to the mind
