A Complete Guide to Vipassana Meditation

A Complete Guide to Vipassana Meditation for Beginners

Be it from reading books and magazines or from your friend, you most definitely heard about the benefits of practicing meditation daily. After all, most studies show that doing meditation can be quite a challenging but exciting new practice which can improve not only your physical but also your mental muscles.

Vipassana, which is one of  India's most ancient meditation techniques, is a 10-day meditation course, that will make you see things as they truly are, and discover yourself along the way.

If you have given the idea of meditation some thought, and have considered how it can also work for you,  now you have an excellent opportunity to learn more.

Click below to watch my Toastmaster speech on my first personal Vipassana experience in Thailand, September 2018

What I learned from my 10-day Vipassana Course…

What would you do if you had 10 days of no talking, no writing, no reading, no exercising… only meditation? Well, this is what my first #Vipassana experience was like.

Posted by Dai Manuel: Your Lifestyle Mentor on Wednesday, October 10, 2018

What is Vipassana?

When we talk about Vipassana, we talk about a practice that will bring awareness and clarity over different aspects of your life. This whole process of meditation might sound strange at first, but it's all about getting to know how to concentrate on one thing at a time.

Also, known as the state where you bring your mind to rest and focus on one thing, Vipassana will teach you how to keep your mind clear and focused at all times.

Unfortunately, this incredible calmness of the mind and body will not come as easy as you think, so you will need time and patience to gain that state of tranquility you desire.

Just like every other skill, knowing how to meditate will demand a constant and regular determination to practice. In some cases, it may take years for the meditator to reach a higher level of self-awareness, so when doing Vipassana persistence is key.

Liberation, the final stage of vipassana, is considered the ultimate goal of all Buddhists. To actually reach this goal, this will entail intense and careful testing of your mind and body. Being a gentle, but also a precise technique, this ancient practice will help you become more aware of personal experiences and aspirations.

What is meditation

What is meditation?

Meditation is a practice which encourages a high-level state of focused attention and awareness. Aimed at lifting human beings to higher frames of consciousness meditation is part of different religions such as Islam, Judaism, Hinduism, Buddhism, and Christianity.

If you are suffering from high blood pressure or burnout, meditation can also help you improve your overall well-being and manage your mental health.

How to Do Vipassana

Now that you understand what vipassana is, it's essential that you also know how to do it the right way and enjoy its benefits. Below you'll find the first necessary steps you need to take if you want to practice Vipassana.

Set your body and soul in motion by sitting still

Relax, sit down, and let your body settle into a comfortable position. Make sure your body's position is upright. You can as well use leaning boards, backrests, chairs, and cushions to increase comfort. No rule requires keeping your eyes closed, so you can have them open as well. Lengthen your spine, relax your spine, and tuck the neck towards your chest.

Take Your Time

Do not do anything in a hurry; take your time until you feel completely relaxed.  Ideally, the practice of Vipassana needs a rested mind, so if you do it during the weekends, you will have the best experience. Because it might be quite challenging for beginners to try Vipassana after a busy day,  you can also try taking a nap before meditating. If you are not an experienced Vipassana meditator, to avoid falling asleep during meditation, try to energize and refresh your body after a long day.

Take your time

Adjust your Body to Raise Your Awareness

Your body might feel settled after the first 15 to 20 minutes,  so try and sit in a position that makes you feel comfortable. Depending on the prevailing conditions, it might also take a shorter time to settle, so try and not stress about it.

After the initial minutes, raise your mental awareness and connect it to your body. With time, the goal is to have your point of focus become more clear and present.

Focus on a Particular Object

If you feel that your point of focus is fading away, search for a bigger object so you can focus your attention on it. For instance, you can focus on your nose so your mind can become quiet and silent, this way no negative thoughts can enter it.

If you feel this is too tedious or uncomfortable, you can focus on other body parts. Do not try this if you are tired because it will only make you feel frustrated and confused.

Continue Observing and Exploring

The whole idea of doing Vipassana is to focus your mind on something until everything else fades away. To build a strong connection between the body and mind, you need to be mindful and aware.  If you become distracted by your thoughts or bodily sensations, take a deep breath and focus on it.

Continue Observing and Exploring

Let Go Of Things So That Your Mind Follows

If your mind does not focus and you feel restless,  it is better to leave your eyes open and focus on what you see. Accepting what it is,  and not what it should be, will make your experience blissful and joyful. If you follow all these instructions, your mind will allow you to go deeper into your meditation because of the lack of resistance.

Let the Meditation Follow its Course

To be able to follow this advice, you will need a lot of courage to practice this type of meditation as much as you can. Some worry that they could go crazy and their mind won't come back to them if they get illuminated.  At this point, you need to reflect more on what you feel and see during your meditation and leave your worries behind. Nobody ever before had gone crazy from doing Vipassana.

Vipassana Courses

The Vipassana technique is not something that you learn within a day, so you might need to take a 10-day silent meditation course if you want to achieve the best results. During those ten days, you will learn the basics of the practice and how to attain great results. Also, your expenses shouldn't be too high, as there are donors who fund your accommodation and food.

View this post on Instagram

And so that completes my 10-day meditation course. It was more than just a course in #Vipassana. It was truly a study in the art of living. I further developed a deeper insight into my being. I feel so much better equipped to solve problems in life, harness greater potential and now clearly know how to lead a peaceful, productive life. And all that in 10 days? No. It’s the start of a life long journey… I simply took the first few steps on the pathway to living a life of Dhamma. . If you are seeking further clarity and a way out of misery and sadness, look to do your own 10 day Vipassana course. It will surely be the best investment of 10 days for living your best life possible. 🙏

A post shared by Dai Manuel | Your Life Mentor (@daimanuel) on

In most cases, the courses are available based on the option you can offer a donation at the end of each Vipassana retreat.

In case you are wondering where to register for learning Vipassana, there are several great options for you. There are numerous Vipassana centers across all continents.

India has some unique Vipassana retreat centers where you can learn from the best practitioners. If you are ready to learn how to live without exercising, writing, reading, and communicating, and to meditate approximately 11 hours of meditation on a daily basis, going to a Vipassana retreat will be the best choice you'll ever make.

In closing…

If you are in a place in life where you are asking ‘why am I here?' or ‘What's my purpose?', then I suggest looking into experiencing a Vipassana 10-day course. Let me know what you think… and if you've already experienced a Vipassana, I'd love to know how your experience went. Drop me a note here.


 

Opt In Image
Get your free e-book!
99 Workouts, no equipment required

Join the "Moose is Loose" tribe and receive health, fitness and wellness tips to keep you motivated, educated and inspired... and it all starts here!

In This E-book, You'll Learn:

  • Fast and effective workouts
  • Low to moderate to high intensity options for all levels
  • Constantly varied movements to keep you from getting bored
  • No equipment required for any of the 99 workouts

Stop making excuses for not having a gym or access to equipment, get the free e-book now!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

e4f2082f9f3a19ab489b6b171f845ffbd079083c6187e9365a