We apply Vipassana Meditation method.
“Vipassana” is a Pali word that means “insight” or “clear seeing”.
Due to the popularity of Vipassanā-meditation, the “mindfulness of breathing” has gained further popularity in the West as “mindfulness”.
Why we use Vipassana Meditation? Because it is completely suitable for beginner meditation and Vipassana is probably good ways for you to start.
Vipassana is an excellent meditation to help you ground yourself in your body, and understand how the processes of your mind work. It is a very popular style of meditation.
Before start to meditation you should choose:
- A suitable place: Find a place where you can sit comfortably, without interruptions, for during the time that you intend to practice meditation.
- Clothing: Wear loose clothing with nature material as 100% cotton spandex.
- Sitting styles for seated meditation:
I. Seated meditation:
- Full lotus (this is the best posture, however, it is hard to practice for beginners)
- Half lotus (if you can’t apply Full lotus)
- Burmese (if you can’t apply Full lotus or half lotus according to your body)
- On a chair (if your legs pain or any pains in your body)
Whatever pose you choose should be comfortable enough that you can maintain it without moving for at least minimum time that you intend to seat.
Step 1: Rising and falling (3 times)
As you breathe in, the abdomen expands; as you breathe out, it contracts. In meditation these movements are called, respectively, “rising” and “falling.” They never cease to alternate as long as you live.
Step 2: Continue your attention to the rising-falling movements.
Step 3: When you finished your meditation
Step 4: Prepare to changing posture and stand
- Rising and falling (3 times)
- Massage your body as images below:
II. Standing meditation
Practice standing meditation 10 minutes before start for walking meditation.
III. Walking meditation
Walking meditation is an important vipassana technique. The basic walking meditation exercise is similar to normal walking, only slower and more deliberate. Your attention should be minutely focused on each action.
Hearty Center will practice “The four-part step”: (Heel up, lifting, moving, and placing). Lift the heel, noting “heel up.” Stop. Lift the whole foot straight up, noting “lifting.” Stop. Move the foot forward, noting “moving.” Stop. Place the foot down as a unit, noting “placing.”
IV. Lying meditation
During a meditation retreat, when devoting the entire day to vipassana, it’s important to practice in all four postures: sitting, walking, standing, and lying down
Oserve the feeling in any part of the body marked 1 touching the bed ot floor. Fix mindfulness at only on of these parts.
Observe the mind contact. The meditator must be able to realize the body-contact (point 1) first. As long as one is unable to realize the bodily contact, one will be unable to realize the feeling of arising and ceasing of mind-contact as well
Or you can choose simple: Lying on the back
Mindful eating is no less important than sitting meditation, because insight-knowledge can arise at any time. During a meditation retreat, instead of viewing mealtimes as opportunities to take a break and ease up on mindfulness, regard them as golden opportunities for practice. The desire in the mind is often much clearer during meals than at any other time of day. To see desire in action is an important aspect of vipassana meditation.
Instructions for Mindful Eating
- Say thanking to everybody support us to have this food.
- Look at the food, noting “seeing.”
- Sit comfortable.
- Use spoon, fork or chopstick slowly to put small food with same shape and same size in your mouth.
- Chew the food. Flavor will appear. Mentally try to isolate the flavor from the tactile mass of the food, the movement of your mouth, and any desire that arises. Flavor is its own object, separate from all these things. If the flavor is strong you should focus on it. But if the flavor is bland, focus on the movement of the jaw or tongue. Note “moving,” “tasting,” “desire,” “touch,” and so on, as appropriate. Chew more than 50 times per for each food that you put in your mouth.
- As you swallow, note “swallowing.”
- Be aware your mouth is empty.
- Repeat steps 1-7.
You can meet something bellows when you start for meditation:
In the beginning your mind will often wander during meditation, spinning out thoughts about the past and future. Be assured this is normal; but what should you do when it happens? The strategy is simple: When you catch yourself thinking, silently say the mental note “thinking” for a moment or two, and then gently return your attention to the rising-falling movements (or whatever primary meditation object you were observing).
But after gaining some experience in vipassana practice you may notice thoughts that are very faint or in the “background” of awareness and don’t hook your attention. Before you can label them with a mental note, they’re already gone. In that case there’s no need to label the thoughts. Just keep observing the primary meditation object and ignore the thoughts, which will fall away on their own.
During vipassana practice you might feel an itch somewhere on the body. In daily life sensations of itchiness arise frequently, but since the normal response is to scratch the itch unconsciously, without clear mindfulness, people don’t realize it happens hundreds of times per day. As a result of meditating, you begin to see that uncomfortable bodily sensations arise much more often than you had thought.
If you can keep your attention on the principal object rising and falling and let the itch stay in the “background,” it will often disappear by itself.
Whenever you keep the body in the same position without moving it, sooner or later pain will arise. How should you deal with pain during meditation practice?
Instead of automatically shifting the body when you feel discomfort, try to observe the sensation itself, labeling it with the mental note “pain” or “feeling.” Sometimes the pain will disappear on its own. Sometimes it will grow stronger first, and then diminish or disappear. In any case, by observing unpleasant feeling you will notice that it does not stay the same. It changes from moment to moment. Like everything else, pain is impermanent.
But if the pain becomes too severe you should change position. Beginners shouldn’t try to grit their teeth and tough it out. Only advanced meditators can observe severe pain effectively. The object is too heavy for a beginner’s mindfulness to “lift.”