ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Vipassana Meditation Practice

Updated on January 23, 2014
Vinaya Ghimire profile image

Vinaya is the author of "Amazing Alphabet" and "People's War in Nepal: Songs and Narratives From the Frontline."

The Buddha discovered Vipassana Meditation 2600 years ago
The Buddha discovered Vipassana Meditation 2600 years ago | Source

What Is Vipassana Meditation?

The Sanskrit word Vipassana means insight. Vipassana meditation was discovered by the Buddha 2600 years ago. Vipassana has been mentioned in Sutta Pitaka, one of the three ancient books on Buddhism. In Vipassana meditation, you have to focus on breathing and sensation arising in the body for the awareness of ephemeral nature of life and the world. Vipassana is practiced in Theravada School of Buddhism as the medium to have insights into the impermanence nature of things, conditioned mind, and non-self. In Mahayana Buddhism, Vipassana meditation is practiced for insights into emptiness.

According to the Buddha’s teaching, human beings are destined to suffer. The Buddha encouraged people to practice Vipassana to end suffering. Vipassana also means to observe things in their actual state. Vipassana meditation is the path of self transformation and awareness through self realization.

Insight Meditation Movement

Vipassana meditation was lost in the Mahayana tradition but was kept alive in Theravada School of Buddhism. Today Vipassana is getting popular the world over as Insight Meditation Movement, which is also called Vipassana movement. Insight Meditation Movement originated from the traditions in Myanmar, Thailand and Sri Lanka. Sayagyi U Ba Khin is one of the earliest teachers of Vipassana meditation. At present, Vipassana Movement is led by S N Goenka, student of Sayagyi U Ba Khin.

According to a scientific study conducted by Sara W Lazer in 2005, it was found that brains in the men and women who practiced Insight Mediation were thicker in the regions associated with aural and visual sense. The MRI report in these men and women showed increased cortical thickness, which according to the researchers slows aging process.

Vipassana Meditation Courses

Vipassana meditation is not a religious practice, worshipping or ritual of any kind. Even though Vipassana is Buddha’s teaching, it does not generally initiate people into Buddhism. People of all races, cultures and faiths are welcomed in Vipassana meditation. Vipassana is a mental training. For many centuries it was lost to the world but was kept alive in Myanmar. Sayagyi U Ba Khin was the last in the line of classical Vipassana teacher. At present,his disciple S. N. Goenka teaches Vipassana meditation. Vipassana meditation courses are taught in Vipassana Meditation Centers around the world officially following the tradition of Sayagyi U Ba Khin. The beginner Vipassana meditation course is practiced as a ten day residential course in Vipassana Meditation Centers. Different kinds of residential courses have been tailored for the old students. Vipassana meditation courses are free, including food and accommodation, and the meditation centers are run from the donation from Vipassana students.

Vipassana meditation courses have been conducted in prisons in India, United Kingdom, United States, Israel, Thailand, Mongolia, Taiwan, Myanmar, and Mongolia. Psychological effects of Vipassana meditation on inmates brought positive changes and improved quality of their life. It has also been found that Vipassana meditation practice in inmates reduced the rate of relapse into crime.

Baudha Monastery : There are over 1200 ancient Buddhist monasteries in Nepal
Baudha Monastery : There are over 1200 ancient Buddhist monasteries in Nepal | Source

Vipassana in India

Vipassana is taught in India by S.N Goenka and the teachers appointed by him. S.N Goenka, who leads Insight Meditation Movement, was born and raised in Myanmar. He learned Vipassana meditation from Sayagyi U Ba Khin, the last in the line of classical Vipassana teachers in Myanmar. Goenka returned to his native India in 1969 and began teaching Vipassana. He has established Vipassana Research Institute, more than 50 Vipassana Meditation Centers across India, and over 100 Vipassana meditation centers around the world. His meditation centers offer free residential meditation courses.

Goenka addressed United Nation Peace Summit in 2000.

For details contact:

Dhamma Giri, Igatpuri, Maharashtra, India email:

Vipassana Meditation Courses in Nepal

Dhamma Shringa, Nepal Vipassana Center, Budhanilkantha, Kathmandu, offers two 10 days residential courses every month for the beginners and experienced. The meditation courses begin on 1st and 14th of every month. The meditation center can accommodate 250 students at a time.

For reservation call: 0977-01-4250581, 4225490

Fax: 0977-01-4224720; email:

Other Vipassana Meditation Centers in Nepal are:

Lumbini Vipassana Center, Lumbini, the Birthplace of the Buddha; email:

Dhamma Pokhara, Pokhara; email:

Dhamma Birata, Sunsari; email:

Dhamma Tarai, Birjung; email:

Budhanilkantha, Nepal

get directions

Dhamma Shringa, Nepal Vipasaana Center is 12 km north from Kathmandu, capital city of Nepal. It offers free residential Vipasana courses.

Ram Bahadur Bomjon, nicknamed the Buddha Boy, has been meditating in a forest, in remote Nepal, since 16 May, 2005. It is believed he meditates without eating food or drinking water.
Ram Bahadur Bomjon, nicknamed the Buddha Boy, has been meditating in a forest, in remote Nepal, since 16 May, 2005. It is believed he meditates without eating food or drinking water. | Source

Vipassana Meditation Practice

It is highly recommended that you join Vipassana Meditation Course in Vipassana Meditation Center near you. Once you attend Vipassana meditation course, you can practice Vipassana meditation in your home, at your convenience. However, it you are interested in Vipassana meditation practice but cannot join residential course in the meditation center, you can follow the following systematic approach.

Stage One

Choose a silent room and sit crossed leg on the floor in a comfortable position. Relax your body, make it straight. Close your eyes. Place your hand where you feel comfortable, either on knees or on lap.

The first stage of Vipassana meditation is focus on breathing. This is called anapan.

Focus on incoming breath and outgoing breath. You have to be alert and very attentive, however, don’t strain your mind. Breathe naturally and make focus a natural process..

Be aware of the entire length of incoming and outgoing breath. The breath has started coming in and you are aware it started coming in. It has stopped coming in and started moving out, you are aware your breath is moving out. It has stopped moving out, again started coming in.

In this manner, remain fully aware about the entire length of incoming breath, entire length of outgoing breath. Don’t put pressure on your mind or the breathing, just become attentive. Always keep your attention on the limited area, area at the entrance of nostrils, below the nostrils. Be aware of the breath passing through right and left nostrils, feel the breath touching the nostrils. Don’t put pressure on yourself, just become aware about the breath.

Dhamma Shringa: Nepal Vipassana Center
Dhamma Shringa: Nepal Vipassana Center | Source

Begin Vipassana meditation with one hour practice twice a day, in the morning and the evening. Focus on your incoming and outgoing breathing. Once your focus becomes strong, go to stage two.

In stage one you develop concentration by fixing your attention on your breathing.

In stage two you practice Vipassana, you become aware about sensation in your body, and constantly contemplate on impermanence. Level one is just a warm up for Vipassana.

Once you train your mind to focus on the sensation arising in your body, you can practice Vipassana anytime, even while working, walking, or sleeping.

Practice Vipassana and become happy!

Vipassana Meditation Practice

Stage Two

Once you begin focusing your mind on breathing, you will develop strong concentration. You can now begin Vipassana meditation practice. Focus on the top of your head, and slowly move down, keep moving down, keep moving down, down to the toes. And then from the toes, move your point of focus to the top of the head. Keep on moving on the both directions. You have to pass your attention through each and every parts of your body, make sure that you don’t neglect any parts. As you move your focus from head to the toes and toes to the head, you will feel different sensations arising inside your body.

Observe each and every sensation as you move from head to feet, feet to head. Don’t be attached or detached to these sensations, don’t give any value to the sensations, don’t like any sensation, don’t dislike any sensation. There should be no cravings for pleasant sensation and no aversions for unpleasant sensations. You have to understand that sensations whatever they maybe, they have the characteristics of arising, passing away, arising passing away.

Don’t cling to sensations, don’t be averse to sensations. Sensations arise because of contact of mind and matter; all these are impermanent, ephemeral, impermanent, ephemeral, arising, passing away, arising, passing away. This is the law of impermanence, become aware about this reality. You have to come out of aversions, you have to come out of cravings.

You have to understand, the unpleasant sensation is not eternal, not going to last forever. It arises, stays for some time, and sooner or later bound to pass away. Pleasant sensation is also ephemeral, they will pass away. Become aware about this reality, about this impermanence.

At a time, it is also possible that very subtle vibration may flow throughout the body or in certain parts of the body. Whenever you come across such experience, make sure that you don’t start generating cravings for such sensations. Don’t cling to those sensations. Otherwise you will miss the path of Vipassana. Don’t follow your old habit of cravings. If you crave for pleasant sensations during the Vipassana meditation practice, you will not be able to come out of misery. Therefore maintain equanimity. Free from cravings, free from aversions. The purpose of Vipassna practice is to break the habit pattern of generating cravings and aversions, come out of cravings and aversions.

If you begin hating unpleasant sensations, you begin to crave the pleasant sensations. Don’t crave for pleasant sensations. Always hating the unpleasant sensations and always craving for pleasant sensations is your old habit pattern, break this habit pattern. Keep working intelligently, patiently, persistently, you will certainly come out of suffering, your bondage.


Vipassana Meditation Courses in Asia


Dhamma Latthika, Phnom Sampeau, Battambang, Cambodia; email:


Dhamma Java, Cisarua-Bogor, Indonesia; email:


Dhamma Iran, Teheran; email:


Dhamma Bhanu, Japan Meditation Center, Kyoto, Japan; email:


Dhamma Malaya, Malaysia Vipassana Center, Pahang, Malaysia; email:


Dhamma Mahana, Vipassana Centre Trust of Mongolia, Soyolyn Tov Orgoo, Mongolia; email:


Dhamma Joti, Vipassana Centre Yangon, Myanmar; email:

Sri Lanka

Dhamma Kuta, Vipassana Meditation Center, Hindagala, Peradeniya, Sri Lanka; email:


Dhammodaya, Taichung, Taiwan; email:


Dhamma Kamala,Thailand Vipassana Center, Maung District, Thailand; email:

Dhamma Dhani, Bangkok,Thailand; email:

World Peace Monastery in Lumbini, the birthplace of the Buddha
World Peace Monastery in Lumbini, the birthplace of the Buddha | Source


Dhamma Bhumi, Blackheath, NSW 2785, Australia; email:

Dhamma Rasmi, Queensland, Australia; email:

Dhamma Pabha, Tasmania; email:

Dhamma Aloka, Woori Yallock, VIC 3139, Australia; email

Dhamma Niketana, 10 Blackman Avenue, Northfield 5085, South Australia; email:

Dhamma Padipa, Vipassana Foundation of WA, 175 Railway Road, Subiaco WA 6008, Australia

New Zealand

Dhamma Medini, 153 Burnside Road, RD3 Kaukapakapa, Rodney District, New Zealand; email:

Vipassana Meditation Courses in the United States of America

Dhamma Dhara, VMC, 386 Colrain-Shelburne Road, Shelburne MA 01370-9672, USA; email:

Dhamma Kunja, Northwest Vipassana Center, 445 Gore Rd, Onalaska, WA 98570, USA; email:

Dhamma Mahavana, California Vipassana Center, North Fork, California; email:

Dhamma Siri, Southwest Vipassana Center, 10850 County Road 155 A Kaufman, TX 75142, USA, email:

Dhamma Manda, Northern California Vipassana Association, Santa Rosa, CA 95407; email:

Dhamma Pakasa, Illinois Vipassana Center, 10076 Fish Hatchery Road, Peacatobica, IL 61063;

Dhamma Vaddhana, Southern California Vipassana Center, Joshua Tree, CA 92252, USA; email:

MayaDevi Temple, Lumbini. The exact spot where the Buddha was born is inside the temple.
MayaDevi Temple, Lumbini. The exact spot where the Buddha was born is inside the temple. | Source


Dhamma Surabhi, Vipassana Meditation Centre, Merritt, BC V1K 1B8, Canada; email:

Dhamma Suttama, Vipassana Center, C.P. 1055, Sutton, QC J0E 2K0, Canada; email:

Dhamma Torana, Ontario Vipassana Center, Ontario, Canada; email:

South Africa

Dhamma Pataka,Worcester 6849, South Africa; email:

Vipassana Meditation Courses in Europe

United Kingdom

Dhamma Dipa, Harewood End, Herefordshire, HR2 8JS, England, UK; email:


Dhamma Dvara, Vipassana Zentrum, Alte Strasse 6, 08606 Triebel, Germany; email:


Dhamma Mahi, France Vipassana Center, Le Bois Plante, Louesme, F-89350, Champignelles, France; email:

Dhamma Atala, Centro Vipasssana, localita Orezzi di Obolo 29025, Gropparello, Piacenza, Italy; email:


Dhamma Sumeru, Centre Vipassana, No. 140, Ch-2610 Mont-Soleil, Switzerland; email:


Dhamma Neru, Centro de Vipassana, Barcelona, Spain; email:


Dhamma pajjota, Vipassana Centrum, Driepaal 3, 3650 Dilsen-Stokkem, Belgium; email:

Right after the birth, the Buddha took seven steps and halted on the eighth, symbokizing the Eightfold path. Then he announced the Four Noble Truth
Right after the birth, the Buddha took seven steps and halted on the eighth, symbokizing the Eightfold path. Then he announced the Four Noble Truth | Source

Vipassana Meditation Courses in South America


Dhamma Santi, Centro de Meditacao Vipassana, Miguel Pereira, Brazil; email:


Dhamma Makaranda, Centro de Meditacion Vipassana, Valle de Bravo, Mexico; email:


Dhamma Venuvana, Centro de Meditacion Vipassana, Caracas, Venezuela; email


Dharma Sukhada, Buenos Aires, Argentinia; email:


Dhamma Acala, Laguna Verde, Chile; email:

© 2013 Vinaya Ghimire


    0 of 8192 characters used
    Post Comment
    • brakel2 profile image

      Audrey Selig 

      6 years ago from Oklahoma City, Oklahoma

      Thank you for sharing this information about meditation. It is very helpful to those who wish to relax and breathe and relax each part of the body. It is very exciting to be able to control breathing and relaxation. I try to make this a part of my life. You possess great knowledge of this Bhudda tradition. Blessings. Audrey

    • Tusitala Tom profile image

      Tom Ware 

      6 years ago from Sydney, Australia

      As a Vipassana practitioner since 1986 I have noticed that one eventually reaches the stage where the sensations arising within can be felt simply by stopping one's verbal chatter and sensing them. These, I suspect, come from the emotional aura which interpenitrates and surrounds our physicality. Another practice: Come into The Now. Read Eckhart Tolle's, The Power of Now. Both these practices are beneficial in increasing our wellbeing.

    • sunilkunnoth2012 profile image

      Sunil Kumar Kunnoth 

      6 years ago from Calicut (Kozhikode, South India)

      Informative and useful to all. Hence shared. Thank you for sharing this excellent topic and your great knowledge here.

    • Vinaya Ghimire profile imageAUTHOR

      Vinaya Ghimire 

      8 years ago from Nepal


      Vipassana is an ancient meditation technique, discovered by the Buddha. And then lost to multitude for thousands of years.

      Thanks for sharing your thoughts.

    • Charu Bhatnagar profile image

      Charu Bhatnagar 

      8 years ago from India

      Wow....this Hub for sure is so insightful. I know of a few techniques of Meditation and I had alos heard the name of Vipasana Meditation. But other than its name, I was not aware about the method of its practice. This hub is very informative. Loved the amount of research you put into it. Thanks for this hub.

    • Vinaya Ghimire profile imageAUTHOR

      Vinaya Ghimire 

      8 years ago from Nepal

      Hi Yeshe,

      self-realization according to Buddhist world view is understanding ephemeral nature of the world. Thanks for reading and commenting.

    • Yeshe Zhonnu profile image

      Randy Owens 

      8 years ago from Elk Grove, CA

      Very nice and thorough explanation of Vipassana. I am curious though as to what you mean by "self realization" in your first article. Thank you.

    • Vinaya Ghimire profile imageAUTHOR

      Vinaya Ghimire 

      8 years ago from Nepal

      @Billy, Vipassana has helped me, I hope it will also help other people. Thanks for always reading my works.

      @Mhatter, thanks for your generous comment.

      @Mary, meditation is a part of yoga, yoga is the merging of mind and body. Thanks for sharing your experience.

      @Radha, I'm glad to teach you on the topic. Cheers

      @Ruchira, thanks for your appreciation. Vipassana is for all, irrespective of faith and culture.

      @tebo, I'm glad to hear that you practice meditation. I hope you will find Vipassana useful.

      @pstraubie, meditation is helpful in calming our find. Thanks for reading.

      @Audrey, it is highly recommended that you learn Vipassana in a Vipassana center. If this is not possible, practicing in home is also helpful.

      @dghbrh, I hope I was able to teach you something new.

      @Vellur, Vipassana is very ancient meditation technique made popular by the Buddha. Thanks for your comment.

      @Eddy, thanks for being here.

      @Angel, thanks for your concern, I'm touched.

    • Angelme566 profile image


      8 years ago

      Get well soon and be back here !

    • Angelme566 profile image


      8 years ago

      Thanks for bringing us to the site where Buddha was born. That is a sacred and powerful place .

    • Eiddwen profile image


      8 years ago from Wales

      Very interesting and I vote up and share.


    • Vellur profile image

      Nithya Venkat 

      8 years ago from Dubai

      I never knew about Vipassana. Thank you for putting this hub together and sharing this useful information. Voted up.

    • dghbrh profile image


      8 years ago from ...... a place beyond now and beyond here !!!

      Very informative hub. Thanks for sharing and I am sharing too. Votes all up.

    • AudreyHowitt profile image

      Audrey Howitt 

      8 years ago from California

      Thank you Vinaya! Such an important meditation practice. I am sharing this and will look for a center near me---

    • pstraubie48 profile image

      Patricia Scott 

      8 years ago from North Central Florida

      This is very interesting and informative. Meditation is so powerful and this certainly sounds like a way to tune in and be receptive. Taking time to do this for ourselves can enchance our lives so much. thank you for sharing. ps

    • tebo profile image


      8 years ago from New Zealand

      Interesting hub Vanaya. I do practice meditation regularly usually to music. This method I shall try myself at home. It is interesting that Vipassana meditation is taught in some prisons. What a good idea - something useful for prisoners. Thanks for explaining.

    • Ruchira profile image


      8 years ago from United States

      Such indepth information about this well known meditation technique. I liked how you covered each angle for it. The facilities and the step by step technique.

      Voted up indeed!

      You sure deserved to be in this program, Vinaya!

    • mary615 profile image

      Mary Hyatt 

      8 years ago from Florida

      When I was into Yoga I practiced meditating. I think it is very good for a person. I did find that I fell asleep, and I don't think one should do that!

      Interesting article. I voted it UP.

    • radhapriestess profile image


      8 years ago from Minneapolis, MN

      Excellent article on the topic. I did not know much about it.

    • Mhatter99 profile image

      Martin Kloess 

      8 years ago from San Francisco

      Fascinating! What else can I say but thank you.

    • billybuc profile image

      Bill Holland 

      8 years ago from Olympia, WA

      Very interesting, Vinaya! There is one in my state of Washington. I truly do want to learn to meditate. Thank you for this information.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)