Vipassana meditation is one of the purest forms of meditation. This form of meditation brings the mind to a state where it is detached, yet aware of the thoughts that emerge. Vipassana meditation helps us see the world how it really is. To achieve this level of insight, follow this vipassana meditation technique that focuses on bringing you attention back to your breathing.
Setting/Body Language
When beginning this vipassana meditation technique, it is important to understand that your setting and surroundings set the foundation. It is crucial to find a quiet and calming place, free of any distractions. The next step is to figure out your body language by choosing a way to sit. You can either sit in the “lotus position” which is the typical cross-legged meditative sitting position, or sit comfortably in a chair. You want to sit in a position that will enable you to stay in that position for a long period of time. Try to keep your back straight to make sure you are not slouching. Once seated, allow your eyes to close and let your head fall forward. Be aware of the things going on around you. For instance, your body tension or soft sounds, but do not let these things distract you, just be aware of them.
Breathing and Thinking
This vipassana meditation technique requires us to focus on your breathing. Be aware of when you are breathing in and when you are breathing out. Be aware of your chest and belly moving while you breathe. While you are thinking hard about your breathes, you should find your mind wander off and begin to think about the future or perhaps something that happened in the past. When you reach this phase, bring your attention back to your breathing. Continue to focus on the in breaths and the out breaths. A popular vipassana technique is to continue to ask yourself “Am I breathing?”. While you are in this state, you may feel an itch or a scratch. When this happens, bring your attention to that itch until it passes. Once the itch goes away, bring your attention back to your breathing. No matter where your mind goes, it is imperative to bring it back to your breath.
Although you continue to focus on your breath, you do not want to control your breath or do a breathing exercise. You want to focus on your natural breath. Focus on the way the breaths come in and go out naturally.
Observe, Don’t React
Aside from the breathing technique, another important vipassana meditation technique is to observe sensations without reacting to them. This is what we were talking about when we mentioned the itch. The itch is a sensation, and usually we react to sensations, in this case by scratching it. However, vipassana meditation teaches us to observe and take note of these sensations without reacting to them. Let your emotions, both painful and pleasurable emotions, come and go without reacting to them. You will realize that nothing is everything is temporary, and things will pass even if you do not react to them. With enough of these experiences, one can change the habit of reacting blindly.
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