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Step 1
Establish a quiet location for your meditation. Technically, Buddhist insight meditation can be done inside or outside. If you're a novice, select a location with minimal distractions.
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Step 2
Select a time to practice mediation. Mornings are optimal as your mind is fresh, rested and clear of daily events. Keep in mind, however, that the best time for meditation, is a time you'll commit to daily.
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Step 3
Sit on a cushion against a wall. Attain appropriate posture by imagining someone pressing between your shoulder blades. Relax your muscles.
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Step 4
Set your hands on your knees or in your lap. Shut your eyes and allow the lids to rest softly. Relax the muscles of your face.
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Step 5
Allow thoughts to flow freely through your mind, even thoughts that are disturbing or frustrating. You'll notice, over time, these thoughts are not permanent. They come and go.
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Step 6
Remain aware of hindrances to effective Buddhist insight meditation, including aversion, restlessness, sleepiness, hopelessness and desire. These hindrances minimize over time.
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Step 7
Meditate for as long as possible. Initially, you'll find it hard to sit for 5 or 10 minutes. As your practice improves, you'll sit for longer periods.
