Vipassana practice: Live consciously and become a co-creator of your life!
In this section, I am going to give You an example of Vipassana meditation. However, be aware, that it is just an example and there are many ways to do this. If You want to find out more about it, do Your own researches. Vipassana can really change Your life. You can find more info about Vipassana on websites like this: HERE.
PRACTICE OF VIPASSANA:
OBJECTIVITY AND PURE AWARENESS.
A. PREPARING FOR MEDITATION
1. Sit comfortably on the ground in the lotus position, or lean back slightly if the first position is too difficult or uncomfortable for you. Do not slouch.
2. Relax your body, relax the muscles from head to toe and breathe a sigh of relief. Keep your tongue touching the roof of your mouth, and your closed eyes aimed at a point just above your eyebrow. (This is very important!).
3. Close your eyes and begin a deep, conscious breathing (8/2/8/2 or 6/6). Relax. Breathe like this for a while and then return to your natural breathing. B. MEDITATION
4. Focus your attention on scanning Your body. Move Your attention point slowly from one part of the body to another. For example, be aware of the feeling inside Your stomach, then move through the intestine. Stop and focus on the feeling in Your pancreas or around it. Try to observe fully feeling of Your liver or lungs. Move from toes to Your head. Scan each part patiently and fully. Do this concentrating fully on each part of the body. You can start from inside of this part and later on move to the outer part. When it's done, start focusing on senses. Give full attention to You left ear and hearing. Move You attention to right ear and hearing. Right eye and seeing. Left eye and seeing. Smell. Taste. Sensation on Your skin. However, do not think at all, just be focused on those sensations. Observe them as they are, without judging or describing them. Detach from thinking process.
5. Every time your mind sends you thoughts, pictures, suggestions, calmly come back to the state of focus on the imagined object. Practice the ability to remember to return to focus. Practice the ability to reflexively return to focus. Practice mental stability. Don't get involved, don't get frustrated, don't judge the thoughts that bother you. Just go back to your meditation, accepting the obstacle that has arisen.
6. Meditate in this way for an appropriate time according to your needs. You can start with 10 minutes and gradually increase this length for better results. One day you will be able to meditate much longer. A large increase in the effectiveness of meditation and its positive impact on our physiology begins to be clearly noticeable after exceeding the minimum of 20 - 30 minutes a day.
7. Finish your meditation.
Remember that concentration is a state of being, not a state of thinking. Concentration is the state of performing a certain function stably, doing something in the full presence of doing. Focus is BEING, not thinking. Focus is not thinking, focus is directing your energy in a specific direction that has been determined as a result of your intention and decision. Concentration is a stable performance of an action based on a conscious decision.
Wish you a great meditation Universal Matty