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Meditation techniques ∼ Vipassana for your body and soul
In “meditation what is it?”, we made our first encounter with the world of meditation, and mentioned that the practice includes various meditation techniques.
We have been introduced to the practice of Mindfulness, which builds our concentration, helps reduce stress and prevent anxiety.
Today we will focus on the practice of Vipassana, Insight meditation, a contemplative technique based on Mindfulness practice.
Moving up a notch, we become spectators and embark on an intelligent investigation of the parts that navigate life, our mind and body.
Meditation techniques ∼ a goal for every tool
Vipassana – experience the full experience
If in the practice of Mindfulness, we have sought to anchor consciousness to the breath or object, in Vipassana we will allow our mind to move freely.
By gently directing our attention, we will explore our body, emotions, states of mind and mental processes, and other phenomena.
The practice of Vipassana allows an inward look into the world of thoughts, sensations and emotions that arise in our encountering an internal or external event.
We are supported by natural curiosity, what we will meet is ours to discover,
we seek clarity so that we can live our experiences more fully.
Practice Vipassana ~ Learn to tune-in
Until now, we focused on building concentration, we wanted to increase our presence and reduce the background noise playing in our mind.
We used our breath or another object, we extended the gap in-between thoughts, now it’s time to let free…
We Up the volume, we do not fight against it, set to listen and feel, to see the connections.
The purpose of the practice is to bring about the growth of wisdom.
We are here to turn our attention to the running broadcast and ask that it open the door to understanding.
So what do we do¿ Just seat and watch
Vipassana practice seeks to develop our awareness to both internal and external elements, and reveal their mutual relationships.
The more we are aware of the experience and attentive to all that it triggers, do we uncover their interconnections.
Among meditation techniques, Vipassana is used to discover and heal the events that mark our memory, in body and mind.
Remember not to wrestle, so you won’t be dragged-in with the waterfall of thoughts.
We distance ourselves just a little, we are here only to observe.
Our part in the practice comes down to observing and feeling, all the sensations and emotions it brings-up, and their expression in the body.
You are not our thoughts and you are not our emotions
“You are not your thoughts; you are aware of your thoughts. You are not your emotions; you feel your emotions.
You are not your body; you look at it in the mirror and experience this world through its eyes and ears.
You are the conscious being who is aware that you are aware of all these inner and outer things.” MICHAEL A. SINGER
Vipassana meditation techniques are designed to draw attention to places we tend to neglect.
Remember that there is nothing to fear, look at the content and stay attentive to all that it triggers inside.
The process is here to release us, do not resist it.
Do not interfere with your thoughts, avoid judgment, allow things to come “do not pick or choose,” just follow.
Ready to experiment at home?
From the experiences and accounts of the students at the studio, I recommend choosing the position that is most comfortable to you, the key is to connect.
If sitting on a meditation pillow requires effort on your part, you‘re invited to practice Vipassana lying down on a mat.
We lie down comfortably, add support to the head if necessary, straight spine, hands at the sides of the body, legs straight at a comfortable distance.
Eyes closed, chin slightly in, mouth closed lightly (no locking of the jaws), tongue resting on the ceiling of the palate.
Before starting, make sure that there is no tension on the muscles and the skeleton,
You should feel comfortable, no strain on the neck nor back, give the body a chance to relax.
During meditation, try to notice if tension is present, try to soften it or release it by breathing,
Breathe into the area and ask that it be released…
Meditation Techniques ∼Vipassana of the body
Let’s begin…
We’ll open the meditation with three deep breaths and return to regular breathing, now we’re home.
Take a minute to focus on your breathing, follow its rhythm , and its path moving in and out.
In the next minute, we will bring attention to the whole body, check-in with our body.
How does it feel in general, are you comfortable?
Now, let’s focus our attention, start with top of the head, and then move slowly to the forehead, eyes,
and so on, down to the soles of your feet.
We will focus on one part of the body at a time, stay with it for a little while and try to feel its physical presence.
Feel into the encounter with the organ and its surroundings.
Stay with the sensations or lack of sensations, thoughts and emotions that the organ arouses.
Remember that we are here in a loving attitude.
We will dwell in those areas where we store stress, such as the neck and shoulders, chest and heart, stomach and back.
Stay curious and attentive, asks that every part reveal what it needs, let the body speak.
We are here to strengthen our relationship with the body, to connect and listen, to discover what the body wants us to bring to our attention.
Stay with your feelings, breathe, surround yourself with great love, this moment is for you to enjoy ♥
Nathalie Bizawi, founder of Wisdom & Mindfulness meditation center. Senior Meditation, Mindfulness and philosophy instructor, From Wingate Academic College. M.A in Education from TAU University, Tel Aviv.
Wisdom & Mindfulness meditation your center in Tel Aviv.