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How to do Vipassana meditation

Updated on June 8, 2011

Vipassana: Insight into the nature of reality

Vipassana literally means insight into the reality. This is one of the worlds most ancient meditation technique. Although Gautama Buddha made this technique world famous it existed long before Buddha. In ancient tantra book, "Vidyan Bhairav Tantra" Shiva described about this technique. It is also called "Anapan Sati Yog" or "Breath Meditation. It is also known as "Mindfulness meditation". You can do this anytime and anywhere. Once you master this technique you can also do it while doing any activity. Vipassana means nothing but to watch your breathing with awareness. Vipassana leads you to the ultimate core of your being.

Why Vipasana meditation?

Our lives are becoming more and more complicated everyday. There are never ending worries and tensions. There are hundreds of problems to be solved. But most of the problems are created by ego, insecure feelings and fear. Most of the time we suffer because of a non-existing problem which is just created by our own imagination. Vipassana can set us free from all metal worries and fears.

This is the most easy and simple meditation technique in the world. You can learn it yourself. It is safe.

Photo credit: Flickr user eschipul
Photo credit: Flickr user eschipul | Source

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How to do Vipassana meditation?

Just seat silently and watch your breathing. That's all. Breathing is going on all the time. Simply becoming aware of your breathing will immediately bring you to the present moment. We are always living in the past or future. We are never in the present moment. Breathing is happening in the present moment. So if you become aware of the breathing you will come into the present. Living in time is living in dream. Suffering is the product of time, ie. living in the past or future. In the present moment there is no worry. It is only created when you THINK about past or future.

Vipassana is NOT controlling thoughts or changing breathing pattern or rhythm. Just watch your breathing, thoughts and emotions as if you are seating on the bank of river and watching the river as it flows. In that watching you will get detached from your mind and the flow of thoughts. Then you will not become a victim of your mind, you will remain as a witness, a detached watcher on the hill.

If you just keep watching your breathing your mind will automatically start to become calm. If you find that you forget to remain alert and drift into the mind then just come back to the breathing. If you keep watching there will come a time when there will be no thoughts, there will be no emotions, however, there will be full awareness. This is REAL YOU, free from all worries, tensions, fear and panic.

Walking meditation:

You can also do this meditation while walking. You can do it while your morning walk. This is like meditation in action. Just become mindful of your experience of walking. Feel the touch of the ground against your feet, watch your breathing and be in the present moment. Do not resist anything. Be aware of the sounds that going around you.

Benefits of Vipassana meditation

  • This meditation will end your suffering and worries
  • It will end your fear of death
  • You will be able to remain calm in any situation
  • It will improve your health
  • It will create an aura of peace around your face
  • You will become more friendly, kind and loving
  • You will understand the deep meaning of living and dying
  • One day you may become enlightened, a Buddha :) because most of the masters got enlightened by this technique than any other technique


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    • sunilkunnoth2012 profile image

      Sunil Kumar Kunnoth 

      5 years ago from Calicut (Kozhikode, South India)

      Thank you for sharing a wonderful technique. Keep on writing.

    • KenWu profile image


      5 years ago from Malaysia

      Love this. Brief and clear. I should start practising vipassana now.

    • profile image


      6 years ago

      Vipassana is wonderfull technique which creates peace altogether.Very easy to concentrate on breathe,if practice is done contineously morning and evening everyday.Insuch away one can learn to feel the whole body part by part.


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