Life can get pretty hectic as you try to meet deadlines, do all the household chores, juggle family responsibilities, and even try to create some semblance of a social life. Phew!
Meditation is a pause button in our chaotic lives. It gives us moments of calm and connection with ourselves amidst all the frenzy.
There are many different types of meditation, and Vipassana is one of them. This article explains what Vipassana meditation is, the benefits it brings, the challenges you may encounter, and how to get started with this meditation.
At a glance
Vipassana is an ancient meditation technique that teaches you to observe things without judging or reacting. The purpose is for us and those around us to be more peaceful.
Vipassana meditation involves paying attention to your breathing, observing your thoughts and feelings, paying more attention to the present, learning to let things go, and having compassion for everyone. . It won’t be easy, but it will definitely be rewarding.
The great thing about Vipassana is that it is a secular, non-profit practice that is accessible to people of all religions, communities, and countries.
What exactly is Vipassana meditation?
Vipassana is an ancient Indian meditation technique taught by Buddha some 2,500 years ago and passed down through generations of teachers and practitioners. It has now spread to many parts of the world. Although it has its roots in Buddhism, Vipassana is a secular practice and is open to all people of all races, religions, nationalities, and communities.
This is also a non-commercial activity. Anyone can practice it for free at any time, teachers participate voluntarily and without charge, and the organization is funded solely by donations from participants who benefit from it and want to give back.
The word Vipassana means “to see things as they really are.” It teaches us how to be more attentive and insightful into our thoughts and feelings. By becoming aware of your negative thoughts and habits, you can learn how to control them and change your behavior. The goal is to achieve self-transformation through self-observation.
For example, let’s say you’re looking at an ultra-luxury sports car. Vipassana teaches you to simply observe it without feeling a desire to own it or feeling jealous or envious of the person who owns it. We can notice it and just let it pass without reacting to it.
Similarly, suppose something is really frustrating. Instead of reacting to it and worrying about it, you can just let it pass without affecting you.
This principle applies to both positive and negative things in our lives. It’s about observing our thoughts, emotions, and environment without getting caught up in them. As a result, we become happier people.
Just as we train our bodies to become healthy, Vipassana is a form of mental training that helps us become mentally strong. However, it is important to note that Vipassana is not recommended as a treatment replacement and may not be appropriate for people with mental health disorders.
How is Vipassana practiced?
Vipassana practice basically involves:
- calm our hearts
- Concentrate on the coming and going of your breath
- Stay still and observe the various sensations in your body.
- Accepting your thoughts and feelings as they are without reacting to them
- Learn to practice kindness and goodness towards yourself and others
residential hideout
An authentic way to practice Vipassana includes a 10-day residential retreat at a Vipassana center. There, you will not speak, read, write, use your phone or laptop, or interact with others. The purpose is to instead focus our attention inward.
Yes, it seems difficult, but the rewards are worth it. Think of it as a physical and mental detox.
Withdrawal includes the following steps:
- Shira (morality): This includes refraining from acts such as murder, theft, lying, sexual activity, and the use of intoxicating substances. Basically, what this means is that food and products of animal origin, sexual contact, and intoxicants (alcohol, tobacco, e-cigarettes, drugs, etc.) are prohibited during the retreat.
- Anapana (mindful breathing): During the first three days of the retreat, you will meditate and pay attention to the ebb and flow of your breath to increase your concentration (samadhi).
- Vipassana (seeing things as they really are): For the next six days, we will practice Vipassana and learn to pay attention to our own inner sensations. The hard part is to stay still no matter what, even if your nose is itchy or your feet are tingling. The idea is to observe your thoughts and feelings without reacting (easier said than done!).
- Metta Bhavana (compassion): The program concludes with a loving-kindness meditation that teaches how to practice goodwill toward all people. On the last day of the program, you can begin speaking again while returning to your normal life.
A day at the retreat begins bright and early at 4 a.m., with some time to bathe and change, followed by 10 hours of meditation during the day. Evening lectures help you understand the day’s experiences. In between, there are meal times for light and simple vegetarian dishes.
During the program, we will participate in various meditation courses and roundtable discussions. Clarifying questions about the program with your teacher is the only form of communication allowed.
meditation program
If a 10-day meditation retreat is too much for you, there are also online Vipassana meditation programs that you can do at home. Some yoga studios and activity centers also offer Vipassana meditation classes.
Benefits of Vipassana Meditation
Research shows that Vipassana provides several physical, mental, and emotional benefits.
- reduced stress levels
- improve memory
- Increased awareness and sensitivity
- Improved mindfulness
- stronger concentration and attention
- Improved cognitive function
- sleep more restfully
- greater neuroplasticity
- Improved overall health
A 2018 review notes that Vipassana may also be useful in treating drug use because it helps improve self-regulation and decision-making skills.
Very Well Mind asked Craig Miller, an experienced Vipassana practitioner and teacher, about his experience with Vipassana and how it has helped him.
“As I practiced Vipassana over the years, little by little, I became happier, more understanding, more compassionate, and more tolerant, both to myself and to others. and kinder,” Miller says.
Additionally, using the basic principles of Vipassana as a guide, I have worked a little each day to overcome my bad habits (the lifelong small bad habits we all have) and practice new and better habits of mind. , Miller added.
Vipassana has made me much happier!
—
Craig Miller, New York Vipassana Association Assistant Teacher
How to start Vipassana meditation
Want to try Vipassana meditation? Here’s how to get started.
- Set aside a time, ideally in the morning.
- Sit comfortably in a quiet place without worrying about your surroundings.
- Cross your legs, keep your back straight and engage your core.
- Close your eyes and focus on how your breath comes in and out.
- If you become distracted, simply return your attention to your breathing.
- Observe the sensations in your body, your thoughts, and your emotions without judgment or reaction.
- Start by doing this for 5 to 10 minutes and gradually work your way up to longer stretches. Be kind and patient with yourself during this process.
Resources to help you get started
Here are some resources that may be helpful.
- There are several guided Vipassana meditation programs and talks on YouTube.
- The Vipassana Institute publishes a lot of information and resources about this practice. This website also has a directory of Vipassana centers around the world.
- The Vipassana Institute’s Dhamma.org app provides educational information and audio recordings.
Challenges and insights
There are many different types of Vipassana meditation, but easy is probably not one of them.
When I try to concentrate, random thoughts pop into my head. We remember things like having to pick up dry cleaning, running out of gas in the car, or forgetting to send a birthday card. Even sitting still can be difficult. My back hurts, my legs feel restless, and my palms itch.
The thought of going to training camp for 10 days without talking, interacting with anyone, or using a cell phone can be downright scary. please do not worry. It’s normal to feel this way.
Miller says everyone faces these challenges, including himself. He explains that we are not alone. Even thousands of years ago, meditators faced similar obstacles, such as being a bit lazy, too excited to practice, having too many doubts, being easily distracted, or not having enough courage to put in the work. was doing.
We asked him for some strategies to help overcome these challenges.
- Explore practices: It may be helpful to research Vipassana, understand its practice, know what to expect and how it works. Reading books and listening to lectures on the theory behind Vipassana can also help solve the challenges we face, says Miller.
- Visit the Vipassana Center. Vipassana centers often host courses and retreats taught by experienced teachers. According to Miller, attending a course or retreat with an experienced guide is invaluable.
- Connect with other practitioners: Other Vipassana practitioners can provide advice, support, and companionship. Connecting with other Vipassana practitioners also helps you feel part of a community.
- be patient: Remember, progress is slow but rewarding. It is important to continue to be patient with yourself. “All of these obstacles last for a while, but they don’t last forever, so I just keep trying and starting again,” Miller explains.
I overcome my problems by meditating with others who face the same challenges but are willing to put in the effort to make a little more progress.
—
Craig Miller, New York Vipassana Association Assistant Teacher
Vipassana in daily life
Vipassana is considered to be a way of life, not just an isolated practice. In fact, practitioners often refer to it as “the art of living.”
Below are some of the tenets of Vipassana that are useful in our daily lives.
- Mindfulness: Vipassana teaches you to focus on your breathing, use it to ground yourself in the present moment, and pay more attention to your breathing. This helps us become more aware of our thoughts, feelings, and actions.
- Unbiased observation: Vipassana shows you how to observe your thoughts and feelings as they are, without judging or reacting. This skill will help you stay calm and not get upset, no matter what is happening around you.
- Impermanence: Vipassana teaches us that everything is constantly changing, including our breathing, thoughts, emotions, and physical sensations. By recognizing this fact, we learn to let things go. Letting go of our needs, desires, conflicts, attachments, and traumas can be very freeing.
- non-self: Vipassana helps us understand that there is no eternal, unchanging self. Instead, it teaches us that our sense of self is a product of our thoughts, emotions, and sensations, all of which are impermanent. This certainly helps put things into perspective.
- Connection between mind and body: Vipassana emphasizes the connection between mind and body. By paying attention to the sensations in his body and how his mind responds to them, he can learn how to control both of them.
- growth: Vipassana helps us understand how both attachment and aversion can be troublesome and make us unhappy. By recognizing this, you can grow as a person, let go of attachments and aversions, and become happier.
- Consideration: Vipassana also encourages us to show compassion, kindness, and love towards everyone (including ourselves!) and promotes a sense of interconnectedness.
- Patience: Vipassana teaches us the importance of patience and persistence. It often takes a lot of time and consistent effort to see results from practice. These values can be applied to all areas of life.
