Vipassana meditation, also known as insight meditation, is a practice that originated in the teachings of the Buddha more than 2,500 years ago. But,what is vipassana meditation And how is it different from other types of meditation, such as mindfulness? In the first place, this ancient technique was the one practiced and taught by the founder of Buddhism Gautama Buddha.
In addition, it is a strategy that focuses on seeing things as they happen, without bias and without value judgments. In this way, you will be able to achieve inner balance through introspection so that you learn to recognize and control all your emotions and feelings. Keep reading and discover all the details of this incredible meditation technique, including, what are its benefits and how is it practiced step by step
The word "Vipassana" comes from Sanskrit, specifically it had its origin in Pali, and its literal translation is "to see things as they really are". Now, if you want to know what Vipassana meditation is in depth, then I will tell you about its characteristics:
- It is one of the techniques oldest meditation that exists. Its goal is to teach you to carefully observe your thoughts and feelings at all times.
- In this way, through the insight Or the insight and insight, you will learn to identify the intrusive thoughts or negative without judging or qualifying them, but you will be aware of their existence to give them the value they really have.
- In other words, Vipassana meditation is an intensive form of insight that involves a focused more structured and disciplined than other styles, since it does not try to control your thoughts, but that you recognize them to observe your own inner Being.
- The technique involves intensely concentrating on the sensation of the breath to develop awareness and achieve a state of mindfulness. This style of concentration not only increases attention, but reduces stress, anxiety and depression even.
Now that you know that this technique is based on the mind training, mainly through the observation of one's own body and mind, I will explain what the benefits of Vipassana meditation are:
- reduce stress: Practicing Vipassana meditation regularly will help you control stress and anxiety levels. This is because you are going to experience mindfulness to know and value yourself.
- You will learn more to observe than to look: it is not the same to see what you have in front of you, than to observe and recognize what happens inside you. Therefore, another of the great benefits of Vipassana meditation is that you will enhance your ability to see beyond apparent circumstances. That way, you can focus on what is truly important.
- You will feel more motivated: When you learn to control anxiety and stress, you will experience a more positive state of mind. Also, you will have more self-knowledge of your own abilities, which will increase your self esteem and your confidence levels.
- Increases brain plasticity: Some studies have shown that Vipassana meditation contributes to increased brain plasticity for neuronal reorganization. This contributes to the formation of new mental schemes so that the brain adapts to its new reality.
- It will increase your motivation: By practicing Vipassana meditation, you will experience a lot of inner motivation to move forward and maintain the benefits you have gained. In turn, you will learn to relate positively with the people around you and, most importantly, you will accept and value yourself as you are.
- Improve decision making: This meditation helps to reduce patterns of anxious thought. Likewise, it helps to strengthen concentration in the here and now so that you can make more focused and less impulsive decisions.
read our post Benefits of meditation for the brain if you want to know more in detail the positive repercussions of this type of techniques.
Practicing Vipassana meditation is very easy, if you just follow these simple steps:
- Step #1: wear clothes that you feel comfortable in. Later, find a quiet place to sit down Obviously, it must be a site free of distractions.
- Step #2: preferably using a mat or cushion, sit in a comfortable position crossing your legs and keeping your spine straight. Now completely relax your body.
- Step #3: With your eyes closed, focus on your breath. Inhale and exhale. Imagine how each of your muscles relaxes while you are breathing.
- Step #4: think about your breath and the sensations it produces. Now, start watching carefully your own thoughts and emotions without making any reaction and Without judgment.
- Step #5: you might get distracted. When that happens, try to visualize the source of the distraction and return your focus to the rhythm of your breathing.
- Step #6: return to your thoughts and the feeling of your breath whenever your mind wanders. Keep practicing for at least a few 5 to 6 minutes. You can silently think and say what attracts your attention the most. For example, I am upset. Do not be afraid to name a color, a smell or an experience, since all of that is part of you.
The idea is that you gradually increase the duration of the Vipassana meditation to about 15 or 20 minutes, or at the time you like best. You can start this type of meditation on your own. However, there are many retreats and centers where you will be taught to practice Vipassana with the help of specialists.
If you liked this article on Vipassana Meditation: what it is, benefits and how to practice it, we recommend you read Types of meditation and their benefits Y Mindfulness: what it is and how to practice it.
This article is merely informative, in Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
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