Vipassana is the - "vi-" and verbal root √paś is often translated to “insight” or “clear seeing, intuitive knowing”; there is no direct translation; basically means careful observation of moment-by-moment experience; liberating insight comes from it
- Earliest of known Buddhist meditations, which also includes Zen and Tibetan Tantra
- A regular practitioner of Vipassana is known as a Vipassi (vipaśyin).
- Aimed at developing deep insight into the true nature of experience
- Goal is to understand nature of impermanence (anicca); sufferings (dhukah); and non-existance (anatta)
- helps one become more attuned to emotional states
- one can watch thoughts rise and fade, and learn to react with calm detachment and clarity, reducing compulsive reaction
1. Sit and pay attention to sensations that arise in body. Observe objectively. Take an aspect of experience. Infuse it with precise attentiveness and allowingness.
2. Observe thoughts as a witness. Avoid getting lost in thoughts. Allow the ordinary operation of senses and thinking. Analyze each into components; note
ideas, thoughts, and images; note sensations arising at different times and different places. Allow them to rise and pass without interference—pure observation,
not pushing and pulling, but remaining interactive with life. If necessary, push and pull; you are not indifferent or passive.
3. Allow sensations to stay or move. When you infuse each experience with this awareness, painful sensations will cease to cause suffering and joyous ones will heighten your sense of fulfillment. These insights are intended to release blockages, so that we can escape into the flow of life, rather than mask and repress our experiences.
It is normal to react to the vipassana practice. We may experience discomfort, emotions, vulnerability, and shaking in the body. This is considered to purify our stored process of pain. Eventually, with intensity, the sensation will disperse. Try to stay with the practice maintaining continuity of awareness.
Origins of our sensations are: Physical / Physiological/ Psychological
We often avoid subtle discomforts that are felt in unconscious parts of ourselves. Here, we make them conscious. Watch them move feely from one place to another.
Noting technique: Say the name of place where you feel sensation to yourself (e.g. knee, chest, hands, forehead, upper body)
If you become preoccupied, say parts out loud; objective, matter-of-fact; tone of voice;
focus on fact that they are constantly shifting and changing – one experience to another; rising and fading; dwell in impermanence – the flow of nature. Like a surfer is in the moment; see how thoughts and feelings change. Rest in change. Movement softens and opens you up.
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