Simple Ways to Facilitate Vipassana Meditation
Simple Ways to Facilitate Vipassana Meditation
“Enhance practicing yoga & go deeper in your meditation with this Vipassana meditation tutorial”
Vipassana meditation is a method of self-observation that brings you to the self-transformation and focuses on the deep interconnection between body & mind and can be experienced directly through disciplined attention to your physical sensations that continuously interconnect and condition the life of the mind. It is also known as mindfulness meditation or insight meditation that is emerging as partner practices. Although yoga has roots in Hinduism & Vipassana meditation is developed from a Buddhist tradition, yet they both share a common goal: “to get freedom from suffering.”
The connection between yoga and meditation
Yoga postures are a good way to prepare your body for meditation. Yoga is not only revitalizing for the body but also for the brain. Yoga postures were designed to systematically prepare our body to meditate, though with much of the yoga available nowadays because the link to meditate is rarely mentioned. Yoga for meditation helps to direct the energy into the spine, to be magnetically directed upward to the brain to awaken our consciousness. Yoga for like chanting, can aid open our hearts & allow the energy to flow upward, to the higher chakras. Yoga & meditation are interconnected. They both are the part of eight limbs of yoga sutras. They go hand & hand. Yoga for works to unite our small self with the higher self. Yoga cannot be present without meditation and similarly, meditation cannot be done perfectly without the awareness about yoga. Yoga makes us aware of our bodies and makes us able to go inward in meditation. Yoga and meditation feed each other. When you combine Yoga to begin it with asana to open your body then followed by pranayama to balance your energy system & then move into a seated meditation. This method will allow you to observe your mind. Within this powerful framework, the content can be adapted to reflect your needs. Practicing Yoga can often reveal your habitual patterns also, & the breath becomes the link between your body & the mind, guiding you back to the direct experience of that moment. Yoga and meditation have been interrelated to each other because where yoga helps us to bring the body to a point of stillness through clearing away the restless energy we often carry, meditation does the same for your brain. Thus yoga for meditation, makes meditation easier for us.
Vipassana Meditation (how to practice)
This meditation is the practice of continued deep attention to sensation by which one sees the true nature of existence.
Preparation for vipassana meditation:-
Set aside a specific time: - meditation in less effective when it is surrounded by obligation or distraction. Ideal time is the early morning before you have to do anything in the morning. Start the practice with a dedicated period. 15-20 minutes is a great starting point.
Find a quiet location to meditate: - for vipassana meditation, you should be completely comfortable & away from as many distractions as possible so choose any quiet, isolated location.
Sit in a comfortable position: - Sitting for long periods with a curved back could fatigue or pain & distract you from the meditation process. Another benefit is the core muscle focus required to sit straight for an extended period.
Close your eyes: - once you sit down in a comfortable position, start relaxing & close your eyes. Closing eyes will help you to reduce distractions & allow yourself to completely focus on meditation.
Focusing on breathing:-
Start breathing normally: - You do not have to change the way that you breathe especially for vipassana meditation. You need to just breathe naturally & think about the pathway of the breath moving from the nostrils, down your chest, filling your abdomen & lungs.
Focus on a portion of the breathing: - do focusing on a specific part of the respiratory system, i.e. your lungs, nostrils or diaphragm will aid your mind to stay attentive and focused.
Find a beginning, middle & an end to the breathing: - Awareness of the various sensations while you are breathing, how the abdomen & chest rise & lower should be continuous. You can feel and identify each part or each muscle movement. Just breathe deeply & identify when each part is happening.
Visualizing the abdomen falling & rising:- do not focus on the abdomen itself just think about the movement on the outside of your tummy. Imagine the movement going backward & forward, like it there was a line at the starting & ending point.
This meditation is the practice of continued deep attention to sensation by which one sees the true nature of existence.
Preparation for vipassana meditation:-
Set aside a specific time: - meditation in less effective when it is surrounded by obligation or distraction. Ideal time is the early morning before you have to do anything in the morning. Start the practice with a dedicated period. 15-20 minutes is a great starting point.
Find a quiet location to meditate: - for vipassana meditation, you should be completely comfortable & away from as many distractions as possible so choose any quiet, isolated location.
Sit in a comfortable position: - Sitting for long periods with a curved back could fatigue or pain & distract you from the meditation process. Another benefit is the core muscle focus required to sit straight for an extended period.
Close your eyes: - once you sit down in a comfortable position, start relaxing & close your eyes. Closing eyes will help you to reduce distractions & allow yourself to completely focus on meditation.
Focusing on breathing:-
Start breathing normally: - You do not have to change the way that you breathe especially for vipassana meditation. You need to just breathe naturally & think about the pathway of the breath moving from the nostrils, down your chest, filling your abdomen & lungs.
Focus on a portion of the breathing: - do focusing on a specific part of the respiratory system, i.e. your lungs, nostrils or diaphragm will aid your mind to stay attentive and focused.
Find a beginning, middle & an end to the breathing: - Awareness of the various sensations while you are breathing, how the abdomen & chest rise & lower should be continuous. You can feel and identify each part or each muscle movement. Just breathe deeply & identify when each part is happening.
Visualizing the abdomen falling & rising:- do not focus on the abdomen itself just think about the movement on the outside of your tummy. Imagine the movement going backward & forward, like it there was a line at the starting & ending point.
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