Vipassana meditation
Vi : super or special
Passana : seeing
Vipassana is a buddhist term which is translated to “insight”. It is often defined as a practice that seeks "insight into the true nature of reality", defined as anicca "impermanence", dukkha "suffering, unsatisfactoriness", anattā "non-self", the three marks of existence in the Theravada tradition,[2][3] and as śūnyatā "emptiness" and Buddha-nature in the Mahayana traditions.
Procedure:
Allot 10-15 minutes for meditation.
Select a place that is with least distractions and well ventilated.
Sit down with your spine erect in any comfortable meditative posture.
Relax your whole body.
Close your eyes and have natural breathing
Concentrate on your breathing and observe your thoughts, feelings and sensations without rejecting or judging them.
If you get distracted, try to get back to concentrating on your breath.
Practice for 5-10 minutes in the beginning and later increase the timing.
Concentration:
In Vipassana, you simply observe your inner self instead of consciously controlling the experience. The goal is to help you:
Quiet your mind.
Focus on the present.
Accept thoughts, emotions, and sensations for what they really are.
Reduce regrets by dwelling less on the past.
Worry less about the future.
Respond to situations based on reality, instead of worries or preconceived notions.
Benefits of vipassana:
· Relieves stress
· Increases mind fullness, self kindness and well being
· Relieves anxiety
· Improves mental wellness
· Promotes brain plasticity
· Helps treat addiction
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