Vipassana Meditation Techniques - Discover 3 Easy, Effective & Amazing Vipassana Techniques For A Blissful And Conscious Living!
Basic Vipassana meditation techniques are practiced in 3 ways. All the 3 techniques of vipassana meditation
revolve around awareness of the breath and the breathing process.
3 Types of Vipassana Meditation Techniques
1) Belly Watching
Our belly plays a very important role in meditation. It is the place where the "Hara" center is located. Hara is a consciousness point, which is also the center of our subtle body. It is located in an area below the navel or "belly button".
The Hara plays an important role in achieving choice-less awareness. By placing our awareness on the area around the Hara center or on the belly, we can enter into meditation easily.
The thinking process slows down effortlessly by meditating upon the Hara center.
In "belly watching" Vipassana meditation technique, we become aware of the rising and falling of our belly as we breathe in and breathe out.
Vipassana Meditation Method No. 1
- Sit in a comfortable place and close your eyes. Now take a couple of deep breaths to relax yourself and come into a meditative frame of mind. Place your attention over the belly area. Watch its gradual rise and fall, with the flow of the breath.
As you watch your belly, this realization will dawn upon you that the arrival and departure of thoughts have slowed down considerably in your mind. You will find yourself in an enhanced state of awareness. You can do this meditation for 15 - 20 minutes initially and then can gradually increase the time as your practice advances.
2) Sensations in the Nostrils
Breathing is a life-sustaining continuous process that started at the time of our birth and will continue till the end of our life. Most of the time, we are unaware of the breathing process and the breath that passes through our nostrils.
Breathing is the bridge between our body and our real self. So, when we meditate on our breath, it becomes very easy to get connected with our real self.
The breath belongs to every human being -- it is not Buddhist, Christian or Islamic or of any other particular religion. Anyone can meditate upon the breath and reap the amazing benefits of meditation
The Vipassana meditation involves placing our awareness on the sensations arising on the contact of our breath as it passes through the nostrils. There is a slight cooling sensation that is produced as the air passes through our nostrils. This is the object of Vipassana meditation. It can help us to achieve deep meditative states very easily.
Vipassana Meditation Method No. 2
- Sit comfortably and close your eyes. Take a few deep breaths and place your awareness on the breathing that is taking place through your nostrils. Notice whatever sensations arise due to the contact of air passing through the nostrils, whether it is - warm, cool, pleasant, unpleasant, etc.
You can easily feel that while breathing in the air, there is a cooling sensation in the nostrils. And while exhalation, there is a warm sensation arising in the nostrils. Be aware of the sensations and be with the breath.
Whenever your mind shifts into other thoughts, bring it back towards feeling the breath sensations in your nostrils. Practice the meditation for 15 to 20 minutes initially and then you can gradually increase the time.
3) Watching the Breath in its Entirety
This Vipassana meditation technique involves watching the breath as an object of meditation. We witness the breath as it enters through the nostrils, passes through the throat, diaphragm, lungs and the abdomen. Similarly, we witness the exhalation of the breath from the abdomen till our nostrils and continue in this manner.
Vipassana Meditation Method No. 3
- Sit comfortably and close your eyes. Take a few deep breaths and place your awareness on the breathing process. Follow the breath as it passes through your body and be with it throughout the time.
You shall also come to realize that at the end of each inhalation and each exhalation, there is a gap or a "still point" where there is no breath coming in or out. This is a very short period of time (lasting from a few milliseconds to a few seconds). Be aware of this gap also. The mind is least active during these gaps.
One important point to take note of in this form of Vipassana meditation technique is that you continue to breathe naturally in your natural rhythm. You do not manipulate the breath in any way; just let it be as it is.
You should not concern yourself whether the breath is shallow, fast, slow, gentle, jerky, etc. It will become deep and relaxed automatically as you practice the meditation.
You remain a witness throughout the meditation and cultivate a non-judgmental attitude. Whenever your mind gets diverted into other thoughts, gently bring it back towards the breathing process. Your thoughts will settle down gradually. You can do it for 15 to 20 minutes initially and can increase the time gradually.