Vipassana Meditation: tips, tricks and benefits to help you get started
What is Vipassana Meditation?
Vipassana is the oldest Buddhist meditation technique used to improve mindfulness. This method comes from the Buddha’s own sermon, his Satipatthana Sutta [Fundamentals of Mindfulness].
In Pali, an ancient language of Buddhism, the word ‘Vipassana’ means ‘to see things as they are’. Literally translates to “special vision”.
“Vipassana meditation” is often used with “mindfulness meditation,” but Vipassana is more specific. It is observing your thoughts and feelings as they are without judging or overthinking them.
Normal Meditation V/S Vipassana Meditation
Meditation is the practice of deeply concentrating the mind. Promotes relaxation, mindfulness and a sense of inner peace.
There are many ways to meditate. Vipassana is one of them.
Like other forms of meditation, Vipassana is beneficial for both mind and body.
It differs from other types of meditation such as pranayama (breathing exercises) and visualisation.
These methods allow you to focus on your task or image. You are actively training your mind and body to do something specific.
However, in Vipassana you simply observe your inner self rather than consciously controlling your experience.
Purpose
The purpose of vipassana meditation is to help you in following things:
1.calm down
2.Focus on the present
3.Accept thoughts, feelings, and sensations as they are
4.Reduce regret by not dwelling on the past
5.Worry less about the future
6.Respond to situations based on reality rather than worries and preconceived notions
Benefits of Vipassana Meditation
Although there is some research on Vipassana’s mental health and well-being, it has not been studied as extensively as other types of meditation.
However, according to research, Vipassana has the following benefits:
1.Reduces Stress
Like other meditation techniques, Vipassana can reduce our response to stress.
Studies have shown that Vipassana participants also experienced:
mindfulness
kindness to yourself
happiness
2.Relieves Anxiety
Vipassana not only helps relieve stress, but it also helps reduce anxiety.
In a small 2019 study, 14 participants completed 40-day mindfulness meditation training sessions that included Vipassana. Their anxiety and depression levels decreased after exercise.
A 2013 review found that mindfulness programs, including Vipassana meditation, help change parts of the brain involved in anxiety.
3.Improves Mental Health
In addition to relieving stress and anxiety, vipassana meditation can help you improve various aspects of mental health. People who practice vipassana experience a high level of self acceptance, competence and growth.
4.Helps treat addiction
An old 2006 study found that Vipassana meditation could benefit people with substance abuse problems. I pointed out that it is possible.
A 2018 Trusted Source review found that a mindfulness-based training program using the Vipassana component can improve factors such as habit self-management, decision-making and response inhibition, all of which are associated with drug use. important for reducing and maintaining abstinence.
5.Develop clear and calm mind
Vipassana meditation helps practitioners develop a clear and calm mind. Practising mindfulness can help reduce stress and anxiety, and can also help improve your outlook on current situations.
6.Improve Physical Health
Studies show that those who attend a Vipassana retreat often experience improved physical health. It’s unclear why this happens, but experts say it’s due to stress reduction. To read more on physical health and activity read this.
How to get started?
If you are interested in practicing Vipassana meditation at home, follow these steps.
1.Practice takes 10 to 15 minutes. It is recommended to do Vipassana as soon as you wake up in the morning.
2.Choose a quiet location with few or no distractions. Empty rooms and secluded outdoor spaces are good choices.
3.Sit on the floor. Cross your legs in a comfortable position. Strengthen your core, straighten your back, and relax your body.
4.Close your eyes and breathe normally. Focus on your natural breathing and feeling.
5.Note each inhalation and exhalation. Observe your thoughts, feelings, and sensations without reacting or judging them.
6.If you get distracted, observe the distraction and return to your breathing.
7.Try to do this for at least 5-10 minutes at first. Once you become comfortable with this practice, practice meditation for up to 15 minutes or longer.
Conclusion
Vipassana is an ancient mindfulness meditation technique. It is observing your thoughts and feelings as they are without judging or overthinking them.
Although more research is needed, research to date has found that Vipassana may reduce stress and anxiety and may benefit substance use.
Begin Vipassana in a 5-10 minute session in a quiet room. As you become accustomed to this form of meditation, slowly increase this to 15 minutes or longer. You can also listen to audio recordings and take guided meditation classes.
