Vipassana (Insight) Meditation

Insight or vipassana meditation is Buddhist style of meditation which focuses the mind on the present sensations arrising in the body.

Sit in a comfortable position, either cross-legged on the floor or in a chair. Sit up tall with the spine straight, the shoulders relaxed and the chest open. Rest the hands on your knees or in your lap with the palms facing up. Relax the face, jaw, and belly. Let the tongue rest on the roof of the mouth, just behind the front teeth. Allow the eyes to lightly close.

Bring your awareness to your breath. Breathe slowly, smoothly and deeply in and out through the nose. Let the inhale start in the belly and then rise gently up into the chest. Feel every subtle sensation of your breathing, feeling the air as it flows in and out, feeling your body as it rises and falls with your breath, without labeling, judging or criticizing.

Bring your awareness to your ears, listening for any sounds in your environment, without labeling, judging or criticizing. Allow any sounds to simply flow in and then out of your awareness.

Bring your awareness to your body, feeling any physical or energetic sensations, without labeling, judging or criticizing. Allow any feelings to simply flow in and then out of your awareness.

Bring your awareness to your mind, noticing any thoughts or emotions, without labeling, judging or criticizing. Allow any thoughts to simply flow in and then out of your awareness.

Practice this meditation for 10-20 minutes. To end, gently let the eyes blink open, inhale the palms together in front of the heart, exhale and gently bow. Take a moment or two before moving on with the rest of your day.