Vipassana, or insight meditation, is the practice of close and continuing attention to sensation, through which one finally sees the true nature of existence. It is believed to be the form of meditation practice taught by the Buddha himself, and although the specific form of practice may vary, it is the basis of all Buddhist meditation traditions.
Vipassana is the predominant Buddhist meditation practice in Sri Lanka and Southeast Asia. In the early 20th century, there was a major revival of this early form of meditation practice led by the Venerable Mahasi Sayadaw of Burma.
Upon Mahasi Sayadaw’s death in 1982, Sayadaw U Pandita was chosen as his main preceptor. U. Pandita was one of the world’s leading Vipassana meditation teachers and was a major influence on many Vipassana teachers in the West. He was the founder and abbot of the Panditarama Meditation Center in Yangon, Myanmar.
Vipassana meditation provides tranquility
The Vipassana technique is a simple and practical way to achieve true peace of mind and lead a happy and purposeful life. Vipassana means «seeing things as they really are». It is a logical process of mental purification through self-observation.
From time to time, we all experience turmoil, frustration, and disharmony. When we suffer, we do not limit our misery to ourselves; instead, we keep distributing it to others. Certainly, this is not a proper way to live.
We all want to live in peace within ourselves and with those around us. After all, human beings are social beings: we have to live and interact with others. So how can we live in peace? How can we remain in harmony ourselves and maintain peace and harmony around us?
Vipassana allows you to experience peace and harmony by purifying the mind, freeing it from suffering and the root causes of suffering. Step by step, the practice leads to the highest spiritual goal of complete liberation from all mental impurities.
History of Vipassana meditation
Vipassana is one of the oldest meditation techniques in India. It was rediscovered 2,500 years ago by Gautama the Buddha, and is the essence of what he practiced and taught during his forty-five years of ministry. During the time of the Buddha, a large number of people in North India freed themselves from the bonds of suffering through the practice of Vipassana, enabling them to reach high levels of achievement in all spheres of life.
Over time, the technique spread to the neighboring countries of Myanmar (Burma), Sri Lanka, Thailand, and others, where it had the same ennobling effect.
Five centuries after the Buddha, the noble heritage of Vipassana had disappeared from India. The purity of the teaching was also lost elsewhere. In the country of Myanmar, however, it was preserved by a chain of devoted teachers. From generation to generation, for two thousand years, this dedicated lineage passed down the technique in its pristine purity.
Ledi Sayadaw reintroduced the technique of Vipassana meditation to the laity, previously only accessible to monks. He taught Saya Thetgyi, a layman, who in turn taught Sayagyi U Ba Khin.
Today, Mr. S. N. Goenka has reintroduced Vipassana to India as well as to citizens of more than eighty countries. He was authorized to teach Vipassana by the renowned Burmese Vipassana teacher, Sayagyi U Ba Khin. Before he died in 1971, Sayagyi was able to see one of his fondest dreams come true.
He had a strong desire for Vipassana to return to India, the land of his origin, to help him out of his many problems. He felt that it would spread throughout the world from India, for the benefit of all mankind.
In the past, India had the distinction of being considered a World Teacher. Currently, the Ganges of Truth is once again flowing from India to a thirsty world.
Basics of Vipassana Meditation Practice
- Which place is best for meditation?: The best place for Vispassana meditation is in a forest, under a tree or any other very quiet place.
- How should the meditator sit?: The meditator should sit quietly and peacefully with his legs crossed.
- How should people with back problems sit?: If sitting cross-legged is too difficult, other sitting postures can be used. For those with back problems, a chair is quite acceptable. In either case, sit with your back straight, at right angles to the floor, but not too rigid.
- Why sit up straight?: The reason to sit up straight is not hard to see. An arched or crooked back will soon bring pain. In addition, the physical effort to remain upright without additional support energizes the practice of meditation.
- Why is it important to choose a position?: To achieve tranquility, we must ensure that our body is at peace. This is why it is important to choose a position that is comfortable for you for an extended period of time.
- What do you do after sitting down?: Close your eyes. Then place your attention in the belly, in the abdomen. Breathe normally, without forcing your breath, slowing it down or speeding it up. Just a natural breath.
- What do you become aware of when inhaling and exhaling?: You will be aware of certain sensations when you inhale and the abdomen rises, and when you exhale and the abdomen falls.
What should be taken into account when developing mindfulness in Vipassana meditation?
Sharpen your aim by making sure that the mind is attentive to the totality of each process. Be aware from the beginning of all the sensations involved. Maintain constant attention in the middle and at the end of the lift.
Then, be aware of the sensations of the dropping movement of the abdomen from the beginning, through the middle, and to the end of the drop.
Although the rise and fall are described as having a beginning, a middle, and an end, this is just to show that your awareness must be continuous and complete. I do not intend for you to divide these processes into three segments.
You must try to be aware of each of these movements from beginning to end as a complete process, as a whole. Don’t look at the sensations with an overly focused mind, specifically seeking to discover how the abdominal movement begins or ends.
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