Find Your Inner Peace: Learn the Benefits of Vipassana Meditation & How to Practice Today
How often do you experience that restless feeling? You know, that almost-itchy, definitely-irritating feeling just under the skin that travels deep into your stomach. The one that almost feels like numbness except for the feeling of wanting to crawl right out of your skin suit. And yet, leaving you wondering, unable to pinpoint what this feeling is.
It’s not until you find some time and space to be alone, to relax, to surrender, and to just breathe, that you realize the answer all along was finding stillness. Allowing yourself to just be within your own space. To re-center. And re-group… outside of all the noise of the world.
The world we live in – for many of us – is fast-paced, overstimulating, and sometimes stressful. It can be difficult to find that stillness and inner peace that we’re all craving.
And not only are we craving it, but it’s essential for our mental, emotional, physical, and spiritual well-being.
Meditation has been a key component in achieving this inner peace. Sure, meditation has become more “trendy” and mainstream in the Western World, but its origin goes much deeper and far back into the past. Its origin is less trendy and more focused on the development of discipline, stillness, and greater awareness of the connection of all that is on this earth plane.
A Brief Origin Story of Meditation
The word ‘meditation’ derives from the word meditatum in Latin – meaning ‘to ponder.’ Meditation dates back thousands of years ago and was practiced in a number of different cultural and belief groups – Taoist, Hinduism and Buddhism, to name a few.
Meditation was practiced for the purpose of cultivating calm in the mind, reducing stress, and developing heightened awareness. And, the development of yoga asanas was actually meant to aid in deepening into meditation – developing flexibility and stamina to maintain a seated meditative awareness for extended amounts of time.
In Buddhism specifically, there are two dominant types of meditation: Vipassana and Samatha.
Vipassana vs. Samatha
Vipassana, or insight meditation, is less common, though gaining attention over the last few decades. Vipassana has a unique focus on the breath and bodily sensations and brings awareness to things as they are happening.
Vipassana can be translated as, ‘to see things as they really are.’
It originated in Ancient India but was rediscovered by Gautama Buddha over 2500 years ago.
Through the observation of your internal world – your breath, your body, your thoughts and emotions – it aims to develop deep insight into the nature of the self and reality.
Vipassana is a form of meditation that works gently over time, though the effects are powerful.
Samatha is more well-known and more commonly practiced. These are the meditations that ask you to bring your attention to a singular object, such as a candle flame, a mantra, a chant, etc. By drawing your attention to an external object, this can allow the mind and body to relax and slow down.
While relaxation and calm are inevitable with the practice of Vipassana as well, the difference is the greater development of insight into the self through Vipassana.
How to Practice Vipassana Meditation
Find a quiet and comfortable space. Choose a space where you can sit comfortably and without distraction for an extended amount of time.
Give yourself the time to settle into a comfortable position. Use a bolster or meditation cushion, or a chair if you prefer your back to be supported. You can practice lying down as well, though the most common posture is seated.
Allow your body to settle into the posture. Relax your shoulders and eyelids.
Focus on your breath. Begin to soften and relax the breath, noticing your breath’s natural rhythm and pace. Notice the sensation of the air moving in and out of your nose. Notice the rise and fall of your belly as you inhale and exhale. Your breath is your anchor point, bringing your attention back to your breath, repeatedly.
Begin to bring awareness to your body’s sensations. Notice if you’re experiencing tingling, tightness, tension, warmth, coolness, pressure – anywhere in your body, without judgment or interpretation. Simply observe any and all sensations as they come and go.
Develop awareness of your thoughts and emotions. As you tune into your bodily sensations, you may notice thoughts, emotions, or an internal dialogue arise. The key is to simply notice them as they arise rather than getting lost in them.
Deepen your insight. As you practice Vipassana more consistently, you’ll develop a deeper insight into the impermanence and non-self nature of everything – including your thoughts, emotions, and sensations. This insight inevitably results in a profound understanding of yourself and reality, which then results in a sense of deep inner peace.
Benefits of Vipassana
Reduced stress, anxiety, and depression. Vipassana helps you to develop not only a calm mind but a focused one, which decreases stress, anxiety and depression. Through the observation of your thoughts, emotions, and sensations – without judgment or attachment – you begin to learn how to respond to life’s challenges with clarity and resilience.
Increased self-awareness. Vipassana meditation is aimed at deep self-observation and awareness. Observing your thoughts, emotions, and bodily sensations allows you to develop a heightened awareness of your inner experiences, patterns of behavior, and habitual reactions. This awareness can bring about change and growth for the better.
Improved concentration and mindfulness. With continued practice, Vipassana allows you to develop a deeper concentration and focus and can help you find and stay in the present moment for longer periods of time.
Enhanced emotional well-being. All of these benefits culminate in an overall improved well-being.
Begin Your Practice Today
Vipassana meditation has gained more and more attention over the last few decades because of its powerful effects and benefits. In a world where it can become too easy to focus on the external world and ignore and neglect our inner worlds, Vipassana meditation provides a reprieve and a chance to get back in touch with the self.
Luckily, there are many Vipassana retreats now offered. They can range from a one-day seminar to a 10-day immersive retreat, or within a meditation class offered locally. Once you learn the basic structure and focus, you can also easily practice within the comfort of your own home.
In case you’re looking for an immersive experience, learning from the origins of Vipassana, check out this directory of retreats, all offering various levels of learning.
Whichever way you decide to learn and practice, you’ll be sure to find what you seek within Vipassana meditation – and within yourself.
