How to Perform Insight Meditation

If you're in search of inner peace and a sense of calm, then consider practicing Buddhist insight mediation, otherwise known as Vipassana. This 2,500-year-old worldwide practice enhances concentration while developing deep wisdom and insight.

Instructions

Difficulty: Moderate

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.
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.
3. Sit on a cushion against a wall. Attain appropriate posture by imagining someone pressing between your shoulder blades. Relax your muscles.
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.
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.
6. Remain aware of hindrances to effective Buddhist insight meditation, including aversion, restlessness, sleepiness, hopelessness and desire. These hindrances minimize over time.
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.

Tips & Warnings

• Accept a constant wave of thoughts in the beginning, as this reflects the current state of your mind. Gradually, these thoughts diminish as your mind calms.
• Don't try to force thoughts away. Eventually, they'll depart as new thoughts take hold.