Anapana & Vipassana
20/60 minutes
This meditation is inspired by the Vipassana technique, which was one of Buddha’s preferred meditations.
Your primary benefits:
- You train your awareness and ability to focus.
- You learn a technique that can dissolve mental patterns such as restlessness, impatience, anxiety, worry, self-blame, etc.
- You increase your ability to be calm amidst both internal and external disturbances, enhancing your mental freedom and making it easier to be present and enjoy the details of your life.
- You become more aware of your body and its signals.
Vipassana is a meditation rooted in the Buddhist tradition, focusing on developing clarity and insight through direct observation of the mind and body. Through regular practice, one learns to observe their thoughts, emotions, and sensations with an open, non-judgmental attitude. Vipassana is known for promoting inner peace, understanding, and freedom from suffering.
Vipassana begins with anapana meditation, directing attention to a neutral area under the nose, known as anapana. This point serves as a focal point to observe the breath without altering it. By training the mind to be mindful in this way, one gradually develops a deeper understanding of the mind’s nature and strengthens their ability to remain present in the moment. After achieving a certain stability and focus through anapana meditation, one progresses to vipassana meditation.
Here, one observes the sensations of the body, thoughts, and emotions with an open, non-judgmental attitude. This practice, based on insight and acceptance, helps build clarity about the mind’s processes and its relationship to the body.
Through regular vipassana meditation, one gradually develops a deeper connection to oneself and a greater capacity to handle life’s challenges with calmness and clarity.
Acceptance is a key component in vipassana meditation. You learn to accept things as they are, without trying to change or suppress them. This creates a profound sense of inner peace and liberation from suffering.
It’s important to note that vipassana meditation is a practice that requires time and patience to master. It’s not always easy, and there will be days when the mind is restless and distracted. But through regular practice, you can gradually build a greater capacity to be present and live more fully in the moment.
ENJOY your practise 🙏
Recommendations:
As a starting point, I recommend sitting in a cross-legged position, but you can also do this meditation lying down.
If you sit cross-legged, it’s best to sit on a cushion to elevate yourself slightly. Avoid crossing your legs as it can impede blood flow.
I recommend the cross-legged position because you sit more attentively, simultaneously training your spine, and with time, you can also sit comfortably.
You can also sit on your knees on a meditation cushion or on a chair, maintaining a straight back.
It’s important to find a balance where you sit upright, focused, yet relaxed. It becomes easier over time.
