Meditation helps bring your focus back to the present moment instead of wandering in your past or uncertain future. Daily meditation practice offers your body and mind some relaxation, mindfulness, and an improved sense of calm. Moreover, there are numerous meditation techniques like mantra meditation, spiritual meditation, and spiritual meditation among others.
However, an effective and popular form of meditation is vipassana meditation also known as insight meditation. You start an inner journey of awareness and focus on yourself without being judgmental about what you feel. Vipassana is a Buddhist meditation that enhances mindfulness. The word Vipassana in Pali language means seeing things as they are.
With that said, let us understand this meditation a bit in-depth.
Vipassana Meditation – In-Depth
Vipassana is not just a Buddhist it is also an Indian meditation technique that requires you to simply observe your thoughts and emotions without judging them. It is different from other forms of meditation like Pranayama or visualization.
On the one hand, Pranayama and visualization meditation requires you to focus on an image or task. However, in vipassana meditation, you simply observe your inner world instead of controlling it.
With this type of meditation the goal is to;
- Quieten the mind
- Accept thoughts, emotions, and feelings as they are
- Worrying less about the future
- Focus on the present moment
- Minimizing past regrets and trauma
- Respond to situations based on reality
With that said, the regular practice of vipassana provides you a host of benefits. Read further to know these benefits.
5 Benefits of Vipassana Meditation
Given below are five major benefits of regular vipassana meditation practice.
1. Relieves Stress
Vipassana like any other type of meditation minimizes your stress. Studies have shown that regular practice of vipassana lowers your stress levels in comparison to those who do not meditate. It also helps develop self-love, well-being, and mindfulness.
2. Improved Mental Awareness
Without any doubt, regular vipassana meditation provides you with much-needed mental rest. A study done in 2018 found that if you practice this form of meditation daily it helps you develop self-acceptance, form loving and positive relationships, improve your competence, and work towards self-growth.
3. Fights Addiction
Vipassana sleep meditation helps you fight substance addiction. Regular practice of vipassana is an effective alternative medicine to fight addiction.
4. Minimizes Anxiety
Apart from helping you develop peace of mind vipassana meditation helps you get rid of anxiety. A 40-day practice of mindfulness meditation including this form of meditation lowers your depression levels.
5. Improves Brain Plasticity
Your brain’s plasticity is your brain’s ability to restructure itself when there is a need for change. The brain creates new pathways to improve your mental functioning and overall well-being. Vipassana meditation helps promote brain elasticity.
However, if you are a complete beginner to vipassana meditation you should follow the right guidelines when doing this meditation practice.
How To Practice Vipassana
- You should set aside 10 to 15 minutes in your daily routine. Yoga experts recommend you do this meditation in the early morning.
- Choose a location devoid of any distractions. The best option is an empty room or a secluded area nearby your home.
- Sit comfortably on the ground. Cross your legs in a comfortable position. Make sure to engage your core, keep your back straight, and relax your entire body.
- Close your eyes and breath normally. Focus on your natural breath and simply observe your feelings.
- Be conscious of every inhale and exhale. Observe your thoughts, feeling, and sensations without any judgment.
- In case you are distracted observe the distraction and come back to breathing.
- As a beginner, practice the above procedure for at least 10 to 15 minutes daily.
Meditation does a lot when it comes to helping you stay calm amidst a chaotic situation. Regular practice of vipassana meditation helps you not just develop a positive mindset it also gives you a chance to simply observe your thoughts and feelings without any judgment.