How to do Vipassana Meditation? It is the most asked question among many questions related to Vipassana. Although complete information is given during the 10-Day Courses, this question is crucial for those students who have recently completed the course.
What Exactly Is Vipassana Meditation?
Vipassana Meditation is a rare scientific technique that directly attacks the hidden impurities in our subconscious mind. This technique, despite being rare, is simple. It is one of the oldest meditation techniques in India, which was extinct from India thousands of years ago. Gautam Buddha, who came out to find the truth inside him, rediscovered it about 2500 years ago.
In Vipassana Meditation, we eliminate the hidden impurities in our subconscious mind one by one. The gross and subtle sensations arising on the body are made the basis to do this. The regular practice of Vipassana leads us to liberation. For thousands of years, people have been achieving liberation by taking countless benefits of Vipassana Meditation.
In this article, we will understand “How To Do Vipassana Meditation?” and “How to Learn Vipassana Meditation?”.
How To Do Vipassana Meditation?
Vipassana is a simple but effective Meditation Technique. During the 10-Day Courses, full knowledge of its practice is given how to do Vipassana Meditation? Although it is very easy to practice it, it is impossible to practice it without learning it.
Learning Vipassana and doing Vipassana are two different things. Just by learning Vipassana, you cannot be free from the impurities of the mind. By the regular practice of Vipassana, you gradually get rid of the impurities of the mind. Therefore it is perfectly right to raise this question in the mind that how to do Vipassana Meditation?
Prerequisites For Vipassana Meditation
There are two prerequisites for the practice of Vipassana Meditation:
- Subtle and Sharp Mind: For the practice of Vipassana, our mind should be subtle and sharp. Only through the subtle and sharp mind can we feel the subtle sensations that arise on our bodies.
- Equanimity: There is no use in feeling gross and subtle sensations arising on the body until the mind is in Equanimity. We can be free from the impurities of our minds only through observing the sensations with equanimity.
Preparations For The Practice Of Vipassana Meditation
Vipassana is a deep practice. It does not work at the upper level but affects our subconscious mind. Some general preparations are required for its practice. Such as:
- Quiet Atmosphere: This is a normal but important condition. If seen, this condition applies not only to Vipassana but to all kinds of meditation. In Vipassana, we concentrate our mind and observe the sensations arising on the body. A calm atmosphere is an essential condition for the mind to concentrate. The mind cannot concentrate in a noisy environment.
- Clean Space: This is also important for the practice of Vipassana. The place of practice of Vipassana should be clean and tidy. It cannot be practiced in a dirty and smelly place.
- Self Preparation: One also has to prepare himself/herself for the practice of Vipassana. Your body should be clean. The hands and feet should be washed and the clothes should not be tight.
Step By Step Procedure Of Vipassana Meditation
After making the appropriate preparations, now let us know how to do Vipassana meditation. Below we are going to describe the entire process of Vipassana Meditation.
- Step 1: Sit on the ground or bed, with your eyes closed, your legs crossed, and your hands on your knees or lap.
- Step 2: Start practicing Anapana Meditation. Focus on your incoming and outgoing breath. Practice this for 5 minutes.
When you start to feel that your concentration has become stable, then start doing Vipassana by focusing on every part of the body one by one. Observe all the sensations that occur on every part of the body one by one. During observation, you must maintain the equanimity of mind. It is only by observing the sensations with equanimity that one gets relief from the impurities of the mind.
Let us now know the parts of the body on which you have to focus one by one. You have to focus on the parts of the body in that sequence, which you are being told. Here is the sequence:
- The upper part of the head.
- Back of the head.
- Now full head.
- Now full mouth.
- Now whole face.
- Now all overhead, mouth, and face together.
- Both shoulders.
- Both hands.
- The back.
- Spinal cord.
- Now both shoulders, both hands, chest, stomach, the back, and spinal cord together.
- Below the abdomen.
- Left thigh.
- Left knee.
- Left leg.
- Left heel.
- Now left thigh, knee, leg, and heel together.
- Right thigh.
- Right knee.
- Right heel.
- Now right thigh, knee, leg, and heel together.
- Repeat all the above-mentioned steps repeatedly.
Do not lose the equanimity of mind while observing sensations on the above-mentioned body parts. The objective of Vipassana Meditation is to increase the equanimity of the mind. The more the mind is set in equanimity, the more you will get rid of the impurities of the mind.
We have explained every step of Vipassana Meditation above. We hope that you have got the answer to the question arising in you that how to do Vipassana meditation.
How To Do Vipassana Meditation In Illness?
This is the second most asked question related to the practice of Vipassana that how to do Vipassana Meditation in sickness.
When we fall ill, physical weakness is bound to come. In such a situation it is difficult to sit continuously for one or half an hour for the practice of Vipassana. During the Vipassana Course, we are taught how to do Vipassana meditation by lying down?
When you are ill, you can practice Vipassana by lying down. Focus on every part of the body in the sequence mentioned above and observe the sensations arising on those parts with equanimity. But always start the practice with Anapana Meditation.
Precautions In The Practice Of Vipassana Meditation
Vipassana is a rare and deep meditation technique. It directly impacts the subconscious mind. Therefore, it must be practiced properly. It can lead to adverse results if it is not practiced properly. Many pieces of evidence have been seen during the courses.
Below we are mentioning the precautions that must be taken during practice. Here are those precautions:
- Do not mix any other meditation technique during practice. It can have adverse effects.
- Use only the breath to concentrate your mind. Do not resort to imaginary images or anything else.
- Do not chant during the practice.
- Keep the fan closed during practice. If the fan is needed, keep the speed very low. If the fan air touches the body very hard, then you will not be able to feel the subtle sensations that occur on the body.
- Always treat sensations with equanimity. Do not let the mind get any feeling of craving and aversion towards any sensation. Otherwise, instead of decreasing the impurities of the mind, they will go on increasing.
- Do not leave the practice in between. Even if the trouble sensations are coming too much, maintain the equanimity of mind and complete the practice.
Rules for Vipassana Meditators
Vipassana is a spiritual path. And every spiritual path has certain rules which are to be followed by those who follow that path. There are some rules also for Vipassana Meditators. However, these rules are not so strict that without adhering to them, you cannot practice Vipassana. But a good Vipassana Meditator must implement these rules in his life. Rules are as follows:
- Refrain from stealing
- Refrain from telling lies
- Refrain from intoxication
- Refrain from killing
- Refrain from fornication
These are called 5 precepts in the tradition of Vipassana. Even during different courses of Vipassana, all students have to follow these 5 precepts compulsorily.
Where To Learn Vipassana Meditation?
There are active centers of Vipassana in more than 90 countries of the world. Vipassana Meditation is taught and practiced to new and old students at these centers. To learn Vipassana, you can apply for a 10-Day Course at any center. In these centers, apart from 10-Day Courses for new students, different courses of Vipassana are conducted for the old students.
You can apply for the course on the official website of Vipassana. You can choose your desired center while applying. You are informed by email and phone if you are selected for the course.
During the course, you have to learn Vipassana and practice it while staying at the center. The center has all kinds of good arrangements for the students. You have to learn this precious meditation technique by following the rules of the center.
The 10-Day Courses start with Anapana Meditation. It is practiced for the first three days of the course. By practicing Anapana Meditation for three days, the mind becomes so subtle and sharp that it begins to feel the subtle sensations that arise on the body. The more subtle and sharp the mind, the better will be the practice of Vipassana Meditation.
Once you have completed the 10-Day Course, you can participate in other courses of Vipassana.
Other Courses Of Vipassana
Here is the list of the other Vipassana Courses:
- 2-Day Courses.
- 3-Day Courses.
- 7-Day Courses.
- 10-Day Special Courses.
- Children Courses.
- Teenagers Courses.
- Satipatthana Sutra Courses.
- 20-Day Courses.
- 30-Day Courses.
- 45-Day Courses.
- 60-Day Courses.
What to do if the sensations are not felt during the practice of Vipassana?
Ans: Keep focusing on the parts of the body where sensations are not being felt for a while. Sensations will start to be felt in a while. Maintain the equanimity of mind.
What should be the duration of Vipassana?
Ans: At least for one hour twice a day (morning and evening). It is mandatory.
How long should one practice Vipassana?
Ans: This is a lifetime practice. Just as food is necessary to keep the body healthy, in the same way, equanimity is necessary to keep the mind healthy. Through the practice of Vipassana, we give this nutritious diet to the mind.
How to do Vipassana Meditation in the activities of daily life?
Ans: It is easy. You can practice Vipassana whenever you get even 5 or 10 minutes in a busy routine. Whenever you get time, sit in any place or chair. No need to close your eyes. Just sit and observe the whole body with open eyes. Observe all the sensations arising on every part of the body with equanimity. It is so easy to do.
Vipassana is a rare spiritual path. It is easy to do but hard to learn. There are some simple conditions for doing Vipassana Meditation and some general preparations also have to be done.
Before starting the practice of Vipassana, Anapana Meditation is practiced for 5 minutes to concentrate the mind. After the concentration of the mind, the mind is focused one by one on every part of the body.
In Vipassana, the sensations arising on every part of the body are observed with equanimity. Observing the sensations with equanimity gives relief from the impurities of the mind.
To teach Vipassana, 10-Day Courses are organized at various Vipassana Centers in more than 90 countries of the world. These courses are residential. During these courses, students have to be in discipline. Vipassana is impossible to learn without rules and discipline.
If you have not done the Vipassana Course or you do not know how to do Vipassana Meditation then apply for the 10-Day Course today. Your path of progress will open.
Famous Vipassana Centers In India:
- Igatpuri Vipassana Center (Dhamma Giri)
- Jaipur Vipassana Center (Dhamma Thali)
- Mumbai Vipassana Center (Dhamma Pattana)
- Delhi Vipassana Center (Dhamma Sota)
- Bangalore Vipassana Center (Dhamma Paphulla)
- Kolhapur Vipassana Center (Dhammalaya)
- Pune Vipassana Center (Dhamma Punna)
We have made a small effort to give information about how to do Vipassana Meditation through this article. All the credit for presenting this article to you goes to the honorable members of the Spread Spirituality.
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