This type of meditation is just one of India’s most ancient techniques of meditating and was discovered by Gautam Buddha over 2500 years ago. It teaches people to view life precisely the way it really is in all its reality without suffering from it. It concentrates on observation of the self to understand true liberation from the cycle of rebirths also called Moksha.

Learn to practice Vipassana meditation:

There are several basic steps to begin accomplishing this type of meditation.

* Sit in a quiet place in a fairly dark room

* You will have to not be disturbed for around 20 minutes

* Maintain your head and spine straight

* You can sit on the ground or on a chair if needed

* Close your eyes to reduce out any external influences

* Start concentrating on your breathing

* Observe the duration of each breath – whether short long or heavy

* Don’t judge or try to take control of your breathing

*The key to Vipassana meditation is always to behave as a neutral spectator to your breathing

* Attempt to avoid your thoughts from being distracted

*From the beginning your thoughts could get distracted. Just gently shift your focus back to the breathing

* Through practice it will be possible to pay attention to the breathing for long stretches without distraction

* If questions and thoughts do arise, you should not address them throughout the meditation

* Only once the meditation has ended give attention to these thoughts

Advantages of Vipassana meditation

Vipassana meditation teaches the middle path to life just like Lord Buddha had propagated. It will help us realize the emptiness of our body knowning that the true Self could be the soul. It teaches us to have patience and benevolence towards all humans and things. Vipassana meditation is rooted in Indian scriptures and is an ancient technique of meditation that is practiced to the present day.

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The aim of meditation is not to amass knowledge, learn something new, or accomplish some exceptional state of mind, but merely to sustain this fresh, uncluttered perspective.

“If your mind is empty, it is always ready for anything; it is open to everything,” Zen master Shunryu Suzuki writes in his book called Zen Mind, Beginner’s Mind.  “In the beginner’s mind, there are many possibilities; in the expert’s mind, there are few.” 

As the title of his book indicates, Suzuki teaches that beginner’s mind and Zen mind – the awake, clear, unshackled mind of the enlightened Zen master – are fundamentally the same.  Or, as a different teacher puts it, “The seeker is the sought; the looker is what he or she is looking for!”

Irrespective of which meditation technique you choose, try to practise it with the innocent, open, “don’t know” spirit of beginner’s mind.  In a way, beginner’s mind is the non-attitude inherent in all attitudes, the non-technique at the center of all successful techniques.

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But, in spite of their differences, the techniques are all broadly founded on developing two things- mindfulness and concentration.

Paying attention to the movements of the body and to the dynamic states of mind is to be developed in order to identify the genuine concept of self.  Objectivity in this example could be a invaluable aid to clear thinking. With objectivity comes concentration, the ability to concentrate the mind and keep it focused on a single point or object.

A lot of Buddhist schools apply different techniques in meditation. Some might focus on such practices as breathing meditation whilst others on movements. The variety can be so large that there are a multitude of variations available. Most Buddhist techniques can be school specific.

Only a few masters aspire to merge and categorise the techniques from various Buddhist traditions.

Among the known meditation techniques is that being practised by Western Order meditation master Kamalashila. The teacher identifies that there are five basic methods to be used as an orthodox set for meditation. Each method may be employed as an antidote to one of the five basic obstacles to Enlightenment- distraction, hatred, craving, conceit and ignorance.

One of the five basic methods is the mindfulness of breathing. This requires the practice of serenity meditations. This method assists to counterbalance distraction and aspires to develop better concentration. Another of the five basic methods laid proscribed is the Metta Bhavana. This technique includes the four brahma viharas and is used to counteract sentimental attachment or hatred. This method aims to develop loving kindness in a person.

Another of the five basic techniques in Buddhist meditation is the contemplation of impermanency. This method may help countercheck craving and develop inner peace and the feeling of freedom.

The six element practice is based on meditation involving the six elements- earth, water, space, air, fire and consciousness. The six element practice method of meditation counteracts craving and develops instead some clarity in a individual regarding to self.

The fifth basic method of meditation is the contemplation of conditionality which aspires to counteract ignorance and instead develop wisdom and compassion. There are also other Buddhist meditation techniques not identified by the five basic methods. These includes different techniques of
Visualisations, meditation by sitting and walking meditation.

Among the numerous techniques used in Buddhist meditation we can include the five types of Zen Buddhism as classified by Kuei-feng. In this
case, the Zen practices were sorted according to five categories. Whilst generally common for Zen practitioners, the techniques are also relevant to Buddhist meditation methods.

One of the types is the “bonpu” or “ordinary” meditation that is practised to attain physical and mental well-being in the absence of any spiritual goal.

There is also the “gedo” or “outside way” which is meditation that is employed for non-Buddhist purposes.

The third is the “shojo” or “small vehicle” which is meditation practised in pursuit of self-liberation or nirvana.

The fourth of the Zen Buddhist meditation techniques as classified by Kuei-feng is the “daijo” or “great vehicle” which is meditation in the pursuit of achieving self-realization to experience the unity of all things.

And then there is also the “saijojo” or “supreme vehicle” which is the meditation calculated to realize the Buddha nature as imminent in all beings.

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First, we have to recognise that there is suffering in this world  because of our ignorance and our wants. Once we understand ourselves, we can ultimately find a way to stop this suffering. Those who discover the answer will have reach a state of Nirvana.

This then directs us to the core of Buddhist meditation which is the practice of the eight fold path. These virtues namely are the right action, right concentration, right effort, right livelihood, right mindfulness, right speech, right thought, and right view.

The process of Buddhist Meditation are founded on two essentials. The first is called “Samatha” which means tranquility and the second is called “Vipassana” which means mindfulness.

Let’s discuss this a little more. “Samatha” meditation involves a lot of breathing exercises which are designed to develop concentration, detachment, equanimity and happiness. There are forty samatha meditations and each teaches the mind to concentrate on a single object to bring about various states of tranquility.

“Vipassana” meditation on the other hand develops self understanding by being able to comprehend the things that are going on inside one’s head. By practising this regularly, you will, before long, acquire wisdom which could make you detached from all suffering.

Do you have to be a follower of Buddhism in order to practise this sort of meditation? The answer is no, even if this technique is grounded on the doctrines of this religious belief, and focuses on concentration and mind control.

If you would like to try Buddhist meditation, the first thing you must do is find a peaceful place where you will not be disturbed. Then, get a soft pillow or cushion to sit on, if the floor isn’t that comfortable for you.

Now, allow your hands to rest on your lap with the palms facing upward. It’s difficult to stay in this position for 5 minutes or more so don’t be afraid to make a few slight readjustments. The crucial thing is that you are comfortable.

Next it is time to close your eyes and focus on your breathing. Anybody could do this but there are four proper ways of doing it. You can breathe in and breathe out long, breathe in and breathe out short, breathe in short and breathe out long or breathe in long and breathe out short. 

Be aware that it will take some time before you master this. Don’t forget to relax every muscle so your mind and body act as one.

Buddhist meditation is just one of the many techniques around that could help relieve your stress, make you think more positively so you have a better outlook on life and generally improve your overall physical health. 

If you value what Buddhist Meditation can do, you will probably want to invest in cushions, prayer beads, incense and other accessories. These purchases are optional, so don’t think that just because you don’t have them that your experience will not be a fruitful one.

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