Vipassana Meditation in Sitting Posture ( Insight Meditation )

Описание: Vipassana Meditation, Which is also known as Insight Meditation is mostly practiced in the sitting posture. The correct technique includes taking an alert and comfortable posture, concentrating on breathing movements and thinking about bodily movements and other sensations.

If you lost focus and thought about something else, note it and then let it go. If you get lazy or sleepy, think about that specific feeling. If you get pain, then think about the nature of the pain. The aim of Vipassana (or insight) meditation is actively thinking about emotions, feelings or bodily movements.
This video describes the technique of performing Vipassana meditation (insight meditation) in the sitting posture, how to concentrate on breathing, what to do when you lose focus of feel pain.
 While doing this if you realize that you are thinking something, note it, “thinking” thinking “
Then let it go and return your attention to breathing movements
Don't get upset or judge yourself when the mind wanders away. Keep gently bringing it back to the main meditation object. Be patient with yourself and understand that it's the nature of the mind to think.
Actually, if you are aware the mind has wandered it means you are being mindful.

 While doing this you may feel laziness, sleepiness or boredom
If so direct your attention to that feeling, “laziness” ” laziness” “sleepiness” “ sleepiness”
 If you get pain, forget about breathing, concentrate on the pain
Don’t change the posture at once
Observe the pain as the way it is, burning, numbness, tightening, etc. with a balanced mind
Don’t try to avoid or reject the pain. It is not an obstacle to meditation
It takes courage to sit with pain
If you feel fear, uncomfortable, etc. note them too
When you can no longer bear the pain change the posture mindfully


Steps of Vipassana Meditation (Insight Meditation) in brief.

Sitting meditation
 Take a comfortable and alert posture
 Do not lean on to a wall
 Gently close your eyes and establish a sense of presence within your body
 Then you will feel breathing movements, either your abdomen moving in and out or sensation of air passing in and out of the nose

Direct your attention to what you feel

label the breathing movements with a mental note. “Rising” “falling” or “breathing in” “breathing out”

Never try to control or manipulate your breath.