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Three
methods of Vipassana Meditation |
There are three ways of doing
Vipassana. We shall discuss each one
by one. You will see that in all the three methods explained below, the
main focus is on breathing. What is different are the points on which we
should focus our attention while breathing. Initially you will
required to try this method in a separate, silent room. However, as you
practice them regularly, you will be able to use them at any place ,
anytime !
Here are three methods of doing Vipassana
(1) Watching the belly:
Have you seen the pictures of laughing
Buddha ? These pictures are the specialty of Japanese traditions. In contrast to the image of
Buddha as a serene enlightened prince, this images depicted his as a jovial, corpulent person who has a significantly large belly. Though the picture seems funny, in
reality it contains a very subtle message. The message that the belly has an important role to play
in meditation.
The belly is considered as the location of the hara centre. Just behind and below your navel (belly button) lies the
hara, which is a point of consciousness that is considered as the center of your subtle body. By focussing our attention on the hara
centre, we can easily attain a meditative state of mind. As you meditate upon
hara, your thinking process starts slowing down on its own. You achieve a state of choiceless awareness.
The 'belly watching' form of Vipassana meditation involves focussing our attention on the breathing process felt
around the belly. Whenever we breath, our belly moves up and down. This
movement of belly is a continuous process. Just like breathing, this movement (of belly) also goes on continuously. And we can use this movement to attain a meditative state. Let's see how:
Sit quietly at a comfortable, peaceful place. Close your eyes and take few
deep breath. Now focus your attention on the area around the belly.
See how it goes up and down along with the breath. Just be watchful of the belly movement as it comes upward & downward
during the breathing. Focus your whole attention on this belly movement.
Keep watching this belly movement. Within
a span of few minutes, you will realize that your thoughts have gradually started disappearing from your mind. You will feel a state of
increased awareness. Be a witness to the changes in your body during this
meditation. After 15-20 minutes, stop this belly meditation stop watching
the belly movement and come out of this meditation.
Practise
the above meditation daily. As you practice daily, soon you'll start recognizing
the presence of a hara centre - a sort of ball of consciousness around the
belly.
That will help you increase the awareness of your inner self which is the
main thing in meditation.
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(2)
Watching
the coolness in the nostril :
This is the second method of
Vipassana. If you observe your breathing closely, then you will find that
whenever the air enters inside our body through nostril, it produces a
little soothing coolness in the nostrils. Experience it right now. As you
breath, see that whenever you inhale the air, it produces a sensation of
slight coolness in the nostril. Though it is a very little almost
unnoticeable coolness, but it does exist.
The second method of Vipassana involves focussing the attention on this
coolness during breathing. Our breathing is a continuous process. It just
goes on. And along with the breathing, the soothing coolness in our
nostrils also keep emanating itself as if it a by-product of inhalation.
If we focus our attention on this coolness we can achieve a meditative
state.
Find a
comfortable, peaceful
place. Sit their silently in a comfortable position. Now close your
eyes and take some deep breath. Now start observing your breathing. Now
concentrate on the easily felt and comforting sensation of slight coolness
that you feels inside the nose whenever breath goes in. Repeatedly engaging the mind in feeling this
coolness relaxes the mind. It works as if an air conditioner has
been fitted in the the mind!
At least for a
period of 15-20 minutes, continue experiencing this coolness in the nose.
Just like the above method of 'Belly watching' this wonderful method will
take you into a deep meditating state.
Slowly slowly as
you practice this method, your meditation session will improve in quality
and you will start achieving an enhanced state of awareness. This is a
simple method but a very powerful one.
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(3) Watching
the Breathing like a river :
This is
the third method of Vipassana. The main thing to focus upon in this
meditation technique is the breath itself. This method is the most basic
form of Vipassana. You have to watch your breath as it comes inside your
body and then goes outside.
Just like the
above two methods, find a comfortable, peaceful
place. Sit their silently in a comfortable position. Now close your
eyes and take some deep breath. Now start observing your breathing. Focus
your entire attention on the breathing and follow it as it travels inside
your body and comes out. Follow the breath in its entire route pf
inhalation and exhalation. Watch the breath as if you are watching a
river.
A river is flowing and
you are sitting on its bank. You are watching the water as it flows in the
river. However, you are just a watcher. You are not concerned with the
speed of the flow. Neither your are concerned with the quality of water or
whether it has ripple in it or not. You are just watching the river
without involving yourself in the flow.
Similarly, just watch
your breath as it moves in your body. Don't be attached with
it.
When it comes - watch it.
When it goes -
Watch it.
Be
a watcher, be a witness.
This is not
easy. There will be distractions as you watch. .There will be floods of thoughts.
You will be carry away by different kind of thoughts. But don't get
discouraged. If your attention is diverted 100 times, bring it back to
breathing 100 times. Slowly all thoughts will start settling down. As you
watch your breath, soon you will realize the witness in you. The one who
is watching the watcher itself. Your true identity. You are not body, you
are not mind, you are not breathing. You are -self. The knower who knows
everything. Yet remains pure and unattached.
Watch
your breathing. Keep watching and you will be in meditation.
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In all the
above three methods a little bit of perseverance is required. However, if
you practice them sincerely, then these three methods may be your best
friends in this highly demanding and stressful life. All the above three
meditation can be done anywhere, anytime in any posture. Just give them a
serious and genuine try at least for 15 days and watch the result.
Strongly
recommended :
Best book on Vipassana Meditation
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Next
Meditation Technique :
Mantra Meditation
