“The only place to find real peace and harmony is from within.”
This idea stems from a leading promoter and initiator of the ancient meditation technique of Vipassana, S.N. Goenka.
In the modern competitive, fast-paced environment, most people tend to find themselves trapped in the clutches of stress, aggression, and anxiety. In some cases, these mental distresses can prove to be even more harmful than a physical disorder.
To help tackle the ups and downs of life and to improve our overall focus, Vipassana, one of the oldest meditation techniques got discovered in India.
Practiced by the Buddha, Vipassana has been able to pass the test of time and stay relevant even today, a testament to its value.
Traditionally taught at 10-day silent retreats, a vipassana meditation online course is the perfect source for any beginner looking passionate about integrating Vipassana’s various benefits into their everyday life in a convenient way without disturbing the busy schedule.
What is Vipassana Meditation?
Often referred to as Insight, Vipassana meditation aims to help understand impermanence by focusing on bodily sensations.
The end goal of this technique is to observe all these sensations, whether good or bad, and in doing so, introduce this mind state of non-reaction into our everyday lifestyle and routine.
Vipassana teaches an individual to see things how they are, i.e., self-purification through self-observation. It virtually eliminates the three major causes of all forms of unhappiness: ignorance, craving, and aversion.
Originating from Buddhist times, Vipassana’s modern technique got popularized by Satya Narayanan Goenka, an Indian meditation teacher, who sadly passed away in 2013.
Steps to Perform Vipassana Meditation
Vipassana meditation requires strict mind and body focus to produce fruitful results. Instead of focusing on a single item, you must maintain awareness of the surroundings and absorb the distractions around you.
Here are the steps to execute a 30-minute session of Vipassana in your everyday life:
Step #1: Select a Time & Quiet Location
The ideal for practicing Vipassana is morning, i.e., when you first wake up. In the beginning, a 15-minute session is more than enough.
Furthermore, like Buddha used to meditate under a tree in an isolated location, try finding a quiet place free of distractions. In general, any meditation technique is less effective when performed surrounded by any obligations.
Step #2: Sit Down in a Comfortable Posture
Sit up straight in a 90-degree posture and cross your legs. A curved back could result in fatigue or pain and undermines the essence of Vipassana meditation.
If a person suffers from back pain and finds sitting in a standard, crossed-leg position uncomfortable, make use of a chair.
Step #3: Close Your Eyes
Once you find yourself sitting in a comfortable position, slowly close your eyes to start relaxing. Closing your eyes will help you eradicate distractions while enabling you to focus on your meditation entirely.
Step #4: Breathing Procedure
Vipassana technique involves disciplining and controlling your mind to focus on the single point of entry and exit of air through your nostrils while breathing in and out.
Begin by breathing naturally and visualize your breath’s pathway moving from the nostrils down your chest, filling up your abdomen and lungs.
Now, concentrate on a particular part of the respiratory system, i.e., your lungs, nostrils, or diaphragm, which sharpens your attention.
While you breathe, stay aware of all sensations, such as the rising and lowering in the chest and abdomen. Breathe deeply and identify the beginning, middle, and ending parts of your breathing.
Life-Changing Benefits of Vipassana
- Improves an Individual’s Focus and Awareness
Vipassana provides the opportunity to self-reflect and self-understand. Away from all the worldly thoughts, breathing is a powerful tool to gain control over your mind. Vipassana practitioners often find themselves focusing on their breath even when they are not meditating. Therefore, one starts training themselves in concentration, even subconsciously.
You become extra aware of the negative and positive sides of your personality in each sitting of Vipassana.
- Builds Resilience and Will Power
Vipassana meditation helps in empowering an individual by injecting Adhitthana, or strong determination. In the process of disciplining your mind, you also strengthen your resilience, i.e., your ability to bounce back when faced with adversity. This strength works wonders in helping you overcome various obstacles in your day to day life.
Daily Vipassana practitioners also possess strong willpower and eliminate procrastination by focusing on their target without caring about the distractions.
In Vipassana, you repeatedly fail to stick to your meditation target, and you always, without any frustration, return to your target. In this way, you also develop a sense of tolerance, diligence, and patience – additional skills that assist you in different aspects of life.
- Increases Balance and Equanimity in Life
Equanimity is the practice of accepting everything as it is. Vipassana’s central teaching is to develop steadiness or stability by learning to accept all outcomes, whether in favor or not. Also, to enjoy good experiences but not cling to them forever and not dwell on bad experiences.
Consequently, equanimity helps develop balance, stability, and composure required in a situation where others tend to panic.
- Helps in Managing Stress, Anxiety, and Aggression
In Vipassana meditation, you experience and learn the impermanent nature of everything around you. By realizing that every emotion and thought are temporary, you will better manage negative feelings such as anxiety, stress, and fits of aggression.
One might still get stressed or anxious about specific events, but the severity, length, and quantity of these episodes get drastically reduced.
Eventually, with time and constant practice, these patterns and harmful emotions residing in mind disappear altogether. All that is left is harmony, peace, and a feeling of appreciation and love for everything and everyone around us.
- Keeps You Focussed in the Present
To live a peaceful life, you need to live in the present, and Vipassana helps you master this art.
Vipassana meditation is a pathwayto reach self-liberation or moksha. While there is no ‘right’ or ‘wrong’ path to follow, the aim is to increase your awareness and become more mindful of your experiences and thoughts in the present moment.
When you center your life into the “Now,” you live in a state of love, joy, bliss, and light.
In Conclusion, Vipassana meditation is one of the most straightforward techniques to execute with several life-changing benefits. Regularly practicing it helps increase your focus, memory, clarity, energy, and critical thinking skills.
Once you master the art of handling stressful situations, you will begin seeing the real long-term benefits of undergoing a vipassana meditation online course.
