Meditation practice - basic
This is the first meditation of the awakening protocol series.
The three terms that describe this meditation practice - Vipassana, mindfulness, and insight - are commonly used interchangeably. There are however subtle nuances, so let’s start by explaining them first.
Vipassana means “to see things as they really are” - which really could be translated as insight, however, vipassana is more of a general movement/practice that helps you to reach that insight. Mindfulness is then a state of being in which insight has been achieved. It is also a label for the process - hence the interchangeability.
You may ask - insight into what? Maybe even - mindfulness of what? It is the famous three characteristics of all phenomena. But for an explanation of that, you have to wait for the next part of the series.
An important bit to mention here is this - meditation, awakening, and enlightenment are scientifically, empirically verifiable truths. If you follow the method, you will get the results. The fruit of the practice is priceless. The training is very simple. I can only recommend starting right away.
Ok, so now that we got a bit of the theory let’s get into practice itself.
The basic intention is focusing the mind on the present moment and developing a heightened awareness of one's thoughts, emotions, and sensations. Mindfulness meditation aims to gain insight into the true nature of reality and cultivate a sense of inner peace and well-being.
In vipassana meditation, the practitioner typically sits in a comfortable and upright position, with the eyes closed or partially open. The focus of the meditation is on the breath, and the meditator may pay attention to the sensation of the breath moving in and out of the body. The practitioner gently brings the focus back to the breath as the mind wanders. Over time, this practice can help to calm the mind and increase concentration.
The simple practice then goes like this:
If you have time, start with a progressive relaxation technique. This is not really necessary, but it is a great benefit and helps you ritualize the entire process.
Find a comfortable seated position and take a few moments to settle in and get comfortable.
Bring your attention to your breath, and try to follow the sensation of the breath as it moves in and out of your body. Notice the rise and fall of your chest and abdomen, and the feeling of the breath moving in and out through your nostrils.
Whenever your mind wanders or gets caught up in thoughts, gently bring your attention back to the sensation of the breath.
As you continue to meditate, try to maintain a non-judgmental, open, and curious attitude toward your experience. Notice any thoughts, emotions, or mental states that arise, but try not to get caught up in them or react to them in any way. Simply observe and let them pass without clinging to or pushing them away.
Continue to meditate in this way for as long as you like, maintaining a mindful and non-reactive awareness of your experience. When you are ready to end the meditation, take a few moments to open your eyes and return to your surroundings slowly.
Reaching mindfulness is a process that takes time and practice. Here are a few other points that can help you to develop a mindfulness practice.
Practicing for a shorter time every day is better than practicing for a long time just some days. For example - 10 minutes every day of the week beats 2 hours but just on Sunday.
Set aside dedicated time for mindfulness practice. This can be as little as a few minutes a day, but it's important to have regular time to focus on mindfulness. This helps you to ritualize it and when the time for meditation comes, your body will help you ease into it out of habit. Albeit not really necessary, it can be very helpful.
Find a comfortable and quiet place to practice. This can be a dedicated meditation space, or simply a comfortable place where you can sit or lie down without distractions.
Be kind to yourself. Mindfulness practice can be challenging, and being patient and compassionate with yourself is important. Remember that mindfulness is a skill that takes time to develop, and be gentle with yourself as you learn.
However, once you get a few skill points here, you will see the change in your life. Once you see the change, you will realize that this is an exercise you will never want to stop. It has power. Once you reach that point - or indeed, maybe even sooner - you may try to move into advanced practice.