Vipassana Meditation Techniques

Vipassana meditation technique is a practice to understand the true state of mind and body.  As a result of vipassana meditation, we gradually attend the realization of our true self.  With our mindfulness is less adherence, our self and body become independent, comfortable, and relaxed in every situation.  Upon attending the enlightenment through vipassana meditation, our suffering comes to the end and eternal peace will prevail.

Vipassana meditation technique doesn’t belong to any particularreligions.  On the other hand, it isactually a way that everyone can learn how to train his or her mind.  Even through there are many vipassana schools teaching their own way of meditation, you don’t need to master them all.

Vipassana Meditation Technique # 1: Observe rising and falling of the belly

vipassna meditation technique

You may pick one or two vipassana meditation techniques and devote ten to fifteen minutes of your convenient time to do it.  When practicing meditation, maintain your thought to the current state of mindfulness — knowing what is going on in your mind and body and less adherence let it go.  Keep practicing and soon you will realize your inner self.

With this technique, you will determine the movement of belly as you are breathing.

  • You may well sit on the floor or on a chair if you feel more comfortable to do so.
  • Put both hands on your lap and right hands over the left hand.  You can either open or close your eye as long as you feel comfortable and relaxed.
  • Define the most prominent point on your belly approximately 1-2 inches above the navel. Don’t look at it but hammer down your mind to that point.
  • As you are breathing in, your belly is rising and will be falling as you are breathing out.  Keep your mind on the movement of your belly from rising to falling.  This is the process of observing rising and falling of belly.
  • If you cannot keep up with belly movement, try to place both of your hand on the belly and put your mind on the movement of your hands.
  • Keep your mind from any thoughts that might pop up eventually.  If it does, just notice it and finally let it go. Try to focus your mind on the movement of the belly.  When it is rising, just realize“rising”.  When it is falling, realize“falling”.
  • You should practice meditation every day.  The training duration may be increased as you become more skillful in

Vipassana Meditation technique #2: Hand movement

vipassana meditation technique

The previous vipassana meditation technique focuses on the movement of belly while this technique dedicates to the movement of your hands.  To do so, you don’t need to look at your hand but realize the movement of your hands through your mind.  There are 5 practicing steps.

  • Place your hand on your knees and starting turning your right hand up.
  • Raise your right hand.
  • Lower your right hand.
  • Tap on your knee.
  • Turn your right upside down to the original position.
  • Repeat the same process with your left hand.

You have to make sure that the movement must be completely stopped at the end of each step. Review as many action sequences as you need.  Each movement is like a progressive path of your own consciousness.  This technique is not restricted to body posture.  You may even lay down on the bed while practicing it.

Vipassana Meditation technique #3:Walking meditation

vipassana meditation technique

To practice this technique, you need a sufficient space for continuing your walking steps because you need to walk in a straight line.  If possible, the training should be done on bare feet.

  • At a standing posture, both hands are being placed upfront and one hand is over the other.  Your eye sight is on the floor several feet away in front of you.
  • Keep your mind attaching to your current standing posture.  To firmly hammer it down, you may chant “standing, standing” while at this posture
  • Start walking.
  • Move your right foot while keeping your left foot on the ground.  You must now realize your current action that is stepping forward.  Again, you may chant “stepping forward”.
  • Once the right foot touched the ground, start moving your left foot.
  •  Continue walking.
  • Upon reaching the end of the walkway, stop walking and return to standing posture while chanting “pause”.
  • To turn around, you need to do it in 4 steps.  First, turn your head parallel to your body while realizing that you want to turn your body around.
  • Move your right foot and flip it around
  • Move your left foot and follow your right foot.
  • Now you should be standing at the opposite direction of the previous posture.
  • Continue walking.

During walking, try not to get detached by what you are looking or thinking.  Do not look at your feet but rather observe only the movement of your left and right feet.  This technique is good to practice forfifteen minutes to one hour.

Vipassana Meditation Technique #4 Body movement determination

vipassana meditation technique

Surprisingly, you can even practice Vipassana meditation  while you are living your life as usual.  All you have to do is to realize every movement you are doing.  For instance, you can practice Vipassana meditation while you are eating.

  • Stand next to the chair in front of the table.  Keep in mind that you are in a standing up posture.  You may chant “standing up now” to hammer down your mind to the current state.
  • Sit on the chair slowly while realizing every movement you are doing.
  • Place both hands on your knees, now you are ready to eat.
  • Pick up folk and spoon.  Your mind should be crystal clear when touching a silverware.  Determine whether it feels warm or cold.  You may chant “touching, touching”.
  • Lift you folk and pin down on food.
  • Lift it up and put into your mouth. Do not chew. Just realize that it is already in your mouth.
  • Put your folk down on the plate and your hand should be placed back on your knee.
  • Start chewing food.  Determine every movement of jaw and tongue.
  • Swallow it while realizing that food is now passing your throat.
  • Now your mouth is empty and your mind shift to food on the table again.
  • Repeat the same process.

The key is to realize every movement you are doing.  Try to practice it whenever you can and you will be surprised that your mind will be sharp and crystal clear in every action you do. Hopefully, these techniques will help you sharpen your mindfulness and get you close to the enlightenment.

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