In the previous article about meditation, I got to the point that meditation is not an action, so doing meditation techniques is not meditation. Meditation techniques are just exercises, they are good and they are needed for you to prepare for the meditation. Meditation itself will come to you when you will let it in. And it can come to you any time, while you work, sleep, sit, eat; it doesn’t matter what are you doing, meditation can come to you anytime. Sometimes I feel meditation just for a momemt, it’s a moment of enlightenment. I bet you have experienced something like that. For example, you watch a movie or whatever, and then you start realizing that you allow your mind to go it’s own way, you are not in your mind. Those are great feelings - to feel the moment, which is the only reality.
In every day life I practice several meditation techniques.
This time I will tell you about Vipassana meditation, which will work almost for anyone.
Vipassana meditation
Vipassana meditation is about sitting silently and watching your breath. Follow your breath starting from inhale all the way to exhale. Feel your breath. The only thing that happens is your breathing, nothing else matters. When you start observing your breath like this, you will notice that there are two points where your breath stops – gaps between inhalation and exhalation. That’s a very wonderful moment when your breath naturally stops. Catch that moment, feel it. It’s a really sesational moment. And remember, you don’t have to influence your breathing, you just witness it, observe it.
I like how OSHO describes vipassana meditation. OSHO about gap in the breathing pattern:
Remember, you are not to stop it; it stops on its own. If you stop ityou will miss the whole point, because the doer will come in andwitnessing will disappear. You are not to do anything about it. Youare not to change the breath pattern, you are neither to inhale nor toexhale. It. is not like Pranayam of yoga, where you start manipulatingthe breath; it is not that. You don’t touch the breach at all – you allowits naturalness, its natural flow. When it goes out you follow it, when it comes in you follow it. OSHO, the orange book
The stopping point in your breathing pattern is the most significant.
...when the breathing stops youare there, perfectly there – you are perfectly conscious, utterlyconscious. And the breath has stopped, breathing is no more there,and you are there. OSHO, the orange book
If you focus on the gap, you will notice that the gap is becoming bigger over the time. Soon enough you will realize that there is only the gap, you are no more breathing (actually you are breathing). All has stopped – the world, your mind, the time. Sit like that for some time watching your breathing, let’s say for about 20 minutes (OSHO suggests to do it 45 to 60 minutes). You can increase the time if you feel comfortable. It’s very liekely you will forget about time after some time. I advice you to do a meditation techniques when you don’t have short time limit, so you can feel comfortable and drift totally into meditative state.
Do this meditation technique once or twice a day (I do once). It’s helpful to sit at the same place and time every day. Soon your body will ask for meditation at that time and it will be easier for you to drift into meditation and release your thoughts.
Breath naturally, this is not a breathing exercise. So you don’t have to watch your breath the whole time, pay attention to whatever matters at that time – clouds, flowers, people around you, birds, etc. Turn back to wacthing your breath time after time, when you naturally feel the need for that. Shift your attention, don’t concentrate like crazy, this is not about concentration, this is about meditation, about awareness.
Breath naturally, this is not a breathing exercise. So you don’t have to watch your breath the whole time, pay attention to whatever matters at that time – clouds, flowers, people around you, birds, etc. Turn back to wacthing your breath time after time, when you naturally feel the need for that. Shift your attention, don’t concentrate like crazy, this is not about concentration, this is about meditation, about awareness.
For vipassana meditation choose any comfortable sitting position. You can just sit comfortably in your chair. But you have to sit, not lie down. Take a look here to choose sitting position, which is suitable for you. That is a good article about sitting positions. Some would say sitting positions and hand positions are significant, but I am not getting it. I believe my body will tell me what’s suitable for me.
What do you get from vipassana meditation?
The only aim of meditation is meditation itself. You don’t have to look for reasons to meditate. Meditate for the sake of meditation. That’s a wonderful thing. But we all want to know the positive effects of a meditation technique, right? Using vipassana meditation technique you transform yourself. It’s a self-transformation by self-observation. You drift into no-mind state, you let your body to relax. Vipassana meditation charges you with energy, clears your mind. While practising, you can feel sesational feelings, because of the huge energy flow through you body.
My experience with vipassana meditation is the best. I really enjoy it and I know you will enjoy it too. This meditation technique is really easy and very effective. This is for anyone, except if you hate sitting.
That was a quick guide to vipassana meditation. But remember - you know how to do it by yourself!
