How To Do Vipassana (Insight) Meditation At Home [Tutorial]

learn how to do vipassana meditation technique

When you learn how to do Vipassana meditation technique you will see inside your mind.

This technique is often taught at Vipassana retreats, but you can easily do Vipassana meditation at home and my goodness will you be happy you did.

Vipassana meditation technique is one of the main types of Buddhist meditations. It’s a technique that is all about cultivating insight.

The actual word Vipassana is the Pali word for “clear seeing” or “insight”.

Specifically, Vipassana enables us to see the true reality of the mind.

The Benefits Of Vipassana include:

  • Insight into the reality of the mind
  • Insight into samara
  • Reduce emotional reactivity
  • Reduce the effects of negative thoughts
  • Take control of your emotions
  • Increase concentration
  • Lower your personal biases
  • When you practice Vipassana meditation at home (instead of at a retreat) you will learn to be less reactive to things (see below)

Spiritual speaking, Vipassana has a very important benefit.

Vipassana It is used to gain insight into the true nature of reality, a reality which, according to Buddhist belief, is comprised of The Three Marks of Existence:

The Three Marks of Existence are:

  • Impermanence
  • Suffering
  • Realisation of non-self

So by practicing Vipassana meditation, not only do we improve our health and mind, we awaken spiritually.

 

 

Vipassana Meditation: History

The practice of Vipassana meditation technique began back in the 6th Century during the time when Mahayana Buddhism was expanding through the East from India to South East Asia.

This was a time of great development in meditation, a time when many of the techniques used today were first created.

S.N.Goenka tells us,:

“For five centuries Vipassana helped millions of people in India, the Buddha’s homeland. This era saw the matchless reign of the great Emperor Asoka (273-236 BCE) who united India and initiated a golden age of peace and prosperity. Asoka also sent ambassadors of Dhamma to all the neighboring kingdoms (including what has become Myanmar in modern times), thereby spreading both the practice and the words of the Buddha.

The  Vipassana meditation technique taught today in the West is based on teaching from the 1800s, when Theravada Buddhism went through a great rejuvenation.

“After about 500 years the practice of Vipassana had disappeared from India,” says Goenka. “Fortunately it was maintained by a continuous chain of meditation teachers in the neighboring country of Myanmar (Burma) until the present day.”

From this history of Vipassana, you can see that this is one of the most important Buddhist mediation techniques.

 

How To Do Vipassana Meditation Technique–Instructions

If you are new to meditation please read my guide to the fundamentals of meditation before starting.   

The Buddha himself said that Vipassana meditation technique is best practiced under a tree in a forest or in a similarly peaceful environment.

You can practice Vipassana meditation technique at home if you prefer, provided that you have a peaceful space to meditate.

I’ve written a tutorial to help with this: How To Design A Meditation Room At Home.

Buddha said that Vipassana meditation technique is best practiced while sitting with the legs crossed in lotus position. But if you find this position uncomfortable, just sit comfortably with good posture. Some Vipassana retreats try to force people to sit in lotus position.

Newsflash wise guys, it’s a bad idea.

If you struggle to sit in lotus position, just sit comfortably on a meditation chair.

 

 

Vipassana Meditation Technique Instructions

  1. Sit comfortably and close your eyes
  2. Breathe in and focus on your abdomen. Do not attempt to control your breathing. Breathe in a relaxed manner.
  3. As you breathe, focus on the sensation of the breath in your body.
  4. Focus on the rise and fall of your abdomen.
  5. Become aware of the entire breathing process. Take 25 mindful breaths in this way.
  6. Reach down with your mind and feel the sensations arising in your abdomen. Hold your focus locked on the breath in the abdomen. Breathe in and breathe out with both body and mind. Body leads and mind follows mindfully.
  7. We usually understand our breathing as a process of three steps. We breathe in, pause, and then breathe out. But the process is one and so should the focus be. Focus not on in-breath, pause, out-breath. Be mindful of the entire process as one movement. At the same time, don’t force your mind. The focus should be natural and relaxed and should be no mental strain. Rest the mind on the present moment.
  8. It can be challenging to maintain focus for extended periods. If your focus wanders, offer your mind support. You can do this by saying to yourself, “My breath is rising… rising. Pausing. And now falling.” Describing the movement of your breath in this way will help you to maintain focus. Alternatively, regain your focus by using these breathing meditations.
  9. If your mind creates thoughts, simply tell yourself, “I am thinking” and focus on breathing.
  10. If your mind wanders don’t judge yourself. Don’t say “I’m not focusing enough.” Though we try, it is impossible to maintain focus 100% of the time. Even the most advanced meditator experiences some moments when the mind wanders. Simply guide the mind back to the rising and falling of your abdomen. Remember, when you’re learning how to do Vipassana meditation technique, don’t rush and take your time.
  11. There will be times when a specific noise draws your attention. For instance, if you are sitting and meditating at home when the doorbell rings your mind will immediately jump at the sound. This is one example of an intrusive event. This intrusive events lures the mind. We immediately lose focus and instead of focusing on the breathing we pay attention to the event. In this instance, mindfully observe the event and label it as a sensation. For instance, if you hear a doorbell, mindfully observe the sound and label it “Sound.” This helps your mind to recognise the nature of external stimuli. Having observed and labelled the sensation, return your focus to your breathing.
  12. At times you will also notice sensations that occur in the body. Perhaps you feel an itch in your legs, or a tingling at the back of your neck. Label these sensations by describing the way the sensation feels. If you feel a warm air moving over your wrist, for instance, mindfully observe that sensation and say “warm movement.” This is just an example.
  13. Mental sensations such as thoughts and imaginings can also be labelled. For instance, if you see an image in your mind, label it “Mental image.” Describe the precise reality of what the thing is. If you imagine hearing a sound, say “Imagined sound” and so on. This is immensely helpful. Most people are constantly being deceived by their mind. They come to think that the things they see and hear in their mind are real. Just by saying “Mental image” or “Imagined sound” you train your mind to understand the true nature of mentally constructed information.
  14. There is a specific way to end Vipassana meditation. It is important to not just open your eyes and immediately go about your ordinary day. Instead, open your eyes slowly, telling yourself “opening, opening.” Then, when you begin to choose what to do next, say “Intending, intending”. Then slowly and mindfully begin to go about your day.
  15. It is best to continue the Vipassana meditation process for the whole day. This doesn’t mean that you have to literally continue meditating for the whole day. Rather, when going about your day, be mindful of what is going on. Do one thing at a time. Should thoughts enter your mind, label them in the manner described above. This helps to cultivate insight and mindfulness in your day to day reality.

 

Vipassana meditation technique produces insight 

The insight you create is awareness into the true nature of reality.

This process of observing and labeling helps the mind to realise what is real and what is a construction of the mind, helps to teach you that your thoughts are not real, and also puts you in touch with the true nature of your own reality. And because of this it is also a great meditation for emotional control.

When you are learning how to do Vipassana meditation technique you may be surprised by what you observe in your own mind

You will find it helpful to extend this insight to other forms of activities.

For instance, if you are going for a walk, walk in Zen fashion, being mindfully aware of the process of moving.

Continual practice of Vipassana meditation technique will lead you to deep insight into the true nature of reality.

This is a big part of the path to enlightenment.

 

 

Why You Should Practice Vipassana Meditation At Home

Many people make a huge mistake with meditation: They only meditate at retreats or in actual lessons.

Huge problem.

Meditation is for real life. It is far more effective when you meditate at home.

Why?

Because most of the stimuli that affect you are at home.

  • Loud voices
  • Your neighbours
  • If you’re in the city, the constant noise
  • Smells
  • All these things affect us.

Vipassana meditation teaches us to be less reactive to those stimuli. But to train the mind effectively, we must meditate where those things occur.

Buddha did not isolate himself in a beautiful hall where there were no distractions and no unpleasantness. He meditated in the forest, in the village, even around death, because only in that way could he teach his mind to be free.

Today we want to be free from the negative aspects of home, work, and, you know, actual life. And the only way to do that is to meditate in the places you live your actual life. And that is not at a Vipassana retreat.

So while it is great to go to a meditation retreat for a weekend, it is far more effective to meditate in the place you live your life. That way you teach yourself to have nirvana in your every day life.

Thank you for reading.

 

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