VIPASSANA
Insight into impermanence
Vipassana is a Pali word meaning “clear seeing” or “insight.” It is one of the two original Buddhist meditations alongside Samatha. Concentration is the basis of Vipassana, not its goal—its goal is insight, awareness, and letting go.
KEY FACTS
Essence Seeking insight into the nature of the mind and all phenomena, understanding its impermanence, and letting go
Sensory channel Multichannel, breath
Skill Awareness
Tradition Buddhism
Similar practices Mindfulness, Zazen, Inner Silence, Labeling
WHY CHOOSE THIS PRACTICE?
Vipassana’s main aim is not to calm and relax, but to develop insight into the nature of your mind, body, and sensations and to awaken to the reality of things as they are. As the practice deepens, a true restructuring of the personality, sense of self, and view of the world takes place.
As with all meditations, there are variations in this practice. The one shown here is closest to the teachings of Vipassana Movement, which includes mindfulness of thoughts and feelings alongside breathing awareness. Its emphasis is on seeing the three marks of existence—impermanence, suffering, and nonself—in all things.
01 Sit in a meditation posture and close your eyes. Take three deep breaths through your nose. Relax your body with every exhale.
02 Bring your attention to the sensations of breathing, particularly the rise and fall of your abdomen and chest. Witness every movement of breath with full attention. After some time, move your attention to the sensation of the breath moving through your nostrils. If you realize that you have lost awareness of the breath, notice that fact and gently bring it back.
03 Scan your body for sensations, such as heat or cold, tension or relaxation, lightness or heaviness. Let your attention rest on each for some time. Observe how it is impermanent and in constant flux. See if it is perceived as pleasant, unpleasant, or neutral, but don’t react to it—simply observe it as it is. Go deep inside each sensation and try to find its essence.
04 Move your attention to the world of the mind. Observe mental phenomena that arise, such as thoughts, feelings, memories, desires, and states of mind. Watch them arise and pass away. Refrain from engaging with them or rejecting them.
05 Notice how the thoughts are impermanent, fleeting, and in constant flux. The moment you try to grab ahold of them, they are gone. Zoom into the thoughts and try to find their essence. In the same way, observe and investigate the general states of your mind—active or lethargic, distracted or composed, bright or dull.
06 When you are ready, slowly start moving your fingers, open your eyes, and conclude the practice.
“You are aware of your thoughts, but you are not thinking the thoughts.”
