January 2020

Vipassana tends to focus on the interconnection between the body and the mind and is a way of transforming oneself via self-observation. This is experienced in a direct manner by ensuring disciplined attention to the different sensations that form life to your body. In short, Vipassana gives you the power to see things as they are without any illusions or discriminations. This is an ancient technique of meditation which was rediscovered by Buddha 2500 years ago.

Few Tips on Vipassana Meditation:

1. To follow Vipassana you need to sit crossed leg in a very quiet place. This can also be practiced sitting on a chair if you are facing any health problems, all you need to ensure is that your back is straight when practice this form of mediation. Choose a position so that your body s comfortable and relaxed. This helps in achieving the peace of mind.

2. Once you have settled in a specific position you need to shut your eyes and place all your attention to the belly (abdomen). You need to breathe in a normal manner without making any additional effort. You experience specific sensations with each breath and the rising of the abdomen, breathing out makes the abdomen fall back into place.

3. It is important to ensure that you are attentive to the inhalation and the exhalation process and feel each sensation arising from the rising and the falling of the abdomen. The awareness needs to be thorough. It is important that you have precise aim and effort so that your mind can meet the sensation powerfully and directly. You need to be aware even if the mind wanders off and try to get back your attention to the rising and the falling of the belly.

Reasons for choosing Vipassana:

Practicing Vipassana offers a wide range of benefits which are positive not only for the physical health of an individual but also for the emotional and mental health.

*Managing anger and stress is easy when you have practiced Vipassana. This treats neurosis and other emotional conditions which are unhealthy.

*There is an increase in the immunity as most of the stress is managed by this practice of Vipassana. You lead a healthier life and can enjoy to the maximum of whatever life throws at you. You are able to handle the positives and the negatives in a balanced manner.

*Vipassana meditation helps in bringing down the level of pain you go through with chronic inflammatory diseases. You find that tackling diseases like arthritis, asthma and heart diseases is easier with the regular practice of Vipassana.

*With regular practice of Vipassana the body releases less of the stress hormones. There are fewer chances of getting blood pressure problems. Meditation is a state of peace when the mind of the individual practicing Vipassana can remain quiet and calm in a state of alert. There are many types of mediation and you can take the advice of a professional to find out which one will work to your benefit.

Breathing is not given its due importance, or in other words, we take breathing for granted and do not make any effort to concentrate on this. You need to be aware of your breathing as this is beneficial not only to the physical health of an individual but also to the mental and emotional health. There are multiple chronic illnesses which can be easily tackled with the practicing of pranayama on a regular basis.

*You find an instant boost of energy when you practice pranayam breathing and you also find that your mood has stabilized to a great extent with this.

*With the right method of pranayama breathing you can experience mindfulness in a unique manner. You catch a glimpse of subtlety, quietness and calmness in an easy manner.

*Research has proved that weight loss is possible with the regular practice of pranayama breathing.

Beginner Technique for Pranayama:

1. Breathe Naturally:

Any beginner needs to be start pranayama by noticing each breath. This means, being aware of each breath taken. This breath tends to be the only involuntary and voluntary function of the human body which can reveal the physical, mental and emotional patterns. These patterns can be healed only if you are able to recognize them. With pranayama you can influence the depth, rhythm and also the sound of breath.

*Breathe in and observe the thoughts that arise

*Breath out and notice the dissipation of thoughts.

*Permit yourself to release any attachment to these thoughts during this meditation.

*You are much calmer and have an open mind when you get back to the real world.

2. The Silent moment:

Between the inhalation and the exhalation you find the resting state, which is also known as the ‘silent’ state. Practicing this increases the level of endurance physically and also mentally as it emphasizes on stillness. This should be practiced without any anxiety and should come natural.

*Inhale and focus on the breath and pause.

*This holding of breath should not be a struggle and without much of an effort.

*Exhale the breath and pause.

*Holding the breath, observe the stillness.

*This needs to be done for 5 minutes at a stretch.

3. Brahamari Pranayama:

This Brahamamari can be loud so you need to do this when you are absolutely alone. The greatest benefit of this pranayama is achieved when the sound created is most audible. This is because the vibrations soothe the nervous system.

*Inhale from both the nostrils completely.

*When exhaling, produce the sound of the bee.

*This needs to be done for a period of 5 minutes.

4. Simhasana or Lion’s breath:

This pranayama helps in strengthening the throat muscles and helps you to get the excess tension off your system.

*You need to be in the kneeling position with the hips placed on your thighs with the palms resting down.

*Inhale deeply and while exhaling you need to ensure your mouth is wide open with your tongue sticking out and the eyes wide open. The breath should be let out with a loud ‘HA’.

*This needs to be repeated 2 to 3 times. Pranayam is definitely beneficial to everyone but you need to get back to normal breathing if you find any sort of discomfort. It is best to consult a qualified professional before you start practicing this on your own.