What is Vipassana: A simple technique for doing at home. Technique and courses

Students who are promised spiritual enlightenment using different techniques... How much they work and whether they work at all is definitely difficult to answer, since there are both positive and negative reviews. But one thing is certain: in the absence of mental disorders, such activities are unlikely to harm you. Now we will talk about one of the most popular techniques - vipassana, and you decide whether to master the technique of doing it at home or not.

What's this?

Vipassana is the oldest Indian method of meditation. There was a time when this knowledge was considered practically lost, but 2500 years ago Gotama Buddha revived and expanded it again. Translated from ancient Indian, this term means "to see as they are", and practitioners of Vipassana claim that it is also good process self-purification through self-observation.

At the initial stage, he observes his natural breathing (this allows the mind to concentrate), and then, with a heightened consciousness, he continues to observe the changing nature of mind and body, at the same time experiencing the truth of impermanence, lack of ego and suffering.

Comprehension through one's direct experience is cleansing - from all problems.

Important! The described technique has nothing to do with religious teachings, and the people who practice it are not sectarians. It is available to absolutely everyone, and at any convenient time and place.

There are several answers to the question "What is Vipassana?", And for each it will be purely individual. Firstly, it eradicates suffering, because, having comprehended the secret meaning of being in the process of meditation, you become higher than this. Secondly, this is a method of clearing the mind, which allows you to balance and calmly solve all the problems that arise on the path of life. Thirdly, it is simple, thanks to which a person can work, bringing to society.

Such meditation pursues the highest spiritual goal: total liberation from problems and complete enlightenment. That is, you are faced with the task not only to cure an ailment, but to drive away all psychosomatic illnesses.

In fact, vipassana helps to eliminate the three main causes of all human misery: aversion, ignorance and attraction.

Through regular and continuous practice, meditation will release you from the stress of your day-to-day and help to untie the knots formed by the habit of inadequately responding to unpleasant and pleasant life events.
Despite the fact that modern vipassana was developed by the Buddha, not only his followers can practice it, since there is no need to change their faith. People of various faiths around the world have already experienced the benefits of such meditation, and no conflicts with their inner faith have been found.

How to do Vipassana?

There are three main ways of doing vipassana meditation, so that each person can choose the most suitable technique comfortable for your physical and psychological well-being.

Whether this awareness of your actions, breathing or inhaling and exhaling, is up to you, but we recommend that you try all three first.

Awareness of action

Perhaps, at first glance, the techniques described below will seem extremely simple and rather commonplace to you, but the truth is that not all people are aware of what they are doing. Meditation for awareness of your actions allows you to learn to listen to your body, mind and heart, even in the process of an elementary walk.

That is, lifting or moving, we often perform these actions mechanically, not accepting them with our mind.

Therefore, it is so important to be vigilant of all movements of your body in the course of a wide variety of activities: take - focus on the coolness of the falling drops and on your pleasant sensations from it, eat - pay attention to the taste of food, enjoying every bite.

These recommendations apply to the mind as well.

Whatever thought comes to you - continue to be an observer, whatever emotion arises in your heart - continue to be a witness, without evaluating or identifying everything that happens. Do not argue about what is good and what is bad - it should not be part of the meditation process.

Breathing awareness

An equally important component of comprehending the secret meaning of life is the awareness of breathing.

When we inhale, ours rises up, and when we exhale, it drops to its original position, therefore the second way to perform Vipassana is to concentrate on this particular part of the body.

Just feel how your belly rises and falls, which is in close proximity to the sources of life (connected to the mother through the navel, and it is behind it that the source of his life is).

Performing vipassana meditation in this way, you should be fully aware of your every inhalation and exhalation, because your life goes up or down with your stomach; in general, like previous option, it is an uncomplicated art to live with awareness.
As you become aware of your belly, the mind will completely become silent, disappear, and the heart will calm down.

Awareness of inhalation and exhalation

Very close to the previous method of vipassana is the technique of awareness of inhalation and exhalation. That is, your task when breathing is to clearly determine the place where the air enters the body, and its full sensation at this point (feel how it enters the nostrils, cooling them, and after passing the circle inside the body, it comes out).

In principle, there is nothing difficult in this, but it should be noted that such meditation is easier than that. The fair sex is better aware of the belly, while most men do not know how to "breathe" it.

This is largely due to the desire for an athletic physique, because if the chest is raised high, and there is practically no abdomen, your body will have more beautiful outlines.

Almost all over the world (except Japan) the athletes themselves and their coaches emphasize that breathing should expand the chest, and the stomach must be drawn in. An example for such people (gymnasts, athletes and everyone who works with the body) is a lion that meets all the specified parameters.

Of course, the Japanese Buddha may not be so attractive, but it is the "breathing with the stomach" that is considered more natural, as it allows you to better relax.
During a night's sleep, we breathe not with our chest, but with our stomach, so only at this time we can get the best possible rest. In the morning, most people feel refreshed and rejuvenated precisely because they breathed naturally all night.

As a result, it turns out that for those who are afraid to disturb their observations of raising and lowering the abdomen, it is better to focus all attention on the nostrils: we observe how the breath enters and leaves the body.

If you wish, you can combine several methods of vipassana in your practice at once, which will make meditation more intense and increase the likelihood of success, although it is better to start with the most simple option for yourself.

Sitting and walking method

You can practice vipassana in any position convenient for you: sitting or standing, the main thing is to comfortably remain vigilant for 40-60 minutes. At the same time, the head and back should be fully extended, the eyes should be closed, and breathing should be rhythmic.
Try not to move and only change your position if absolutely necessary. As you sit, it should be very easy for you to observe the inhalation and exhalation at the point just above the navel, where they raise and lower the belly.

Considering that this cannot be called a technique full concentration, it is not surprising that your will be distracted by various extraneous things. However, in this meditation, nothing can interfere, so if any distraction appears, just stop observing and pay attention to it, and then you can return to your activity again.

Such hindrances include judgment, bodily sensations, feelings, impressions transmitted from the outside world, etc.

The observation itself is important, and what you observe is no longer so important. Remember: do not identify yourself with everything that comes to you, even in problems and questions you can see the sacraments that bring pleasure.
Walking according to the Vipassana method involves moving the body slowly, being aware of your feet, which are touching the ground. You can walk in a circle, in a straight line (10-15 steps back and forth), indoors or outdoors.

In this case, the eyes should be lowered and look at the ground a few steps in front of you. During this walk, pay attention to how your feet (each of them) touch the ground, and if any obstacle appears, simply switch your attention from your feet to it and back. In general, walking like this should not take you less than 20-30 minutes.

As we said, perhaps the description of Vipassana techniques is far from the understanding of ordinary people or even looks ridiculous, but if you seriously want to see real essence things around you, then it's worth a try. Be that as it may, you will definitely not lose anything.

As the Buddha argued, the cause of human suffering lies in attachment to body and mind. People like to look at pleasant things, while an unpleasant sight is disgusting, but in both cases it is an illusion caused by the value judgments of the mind. The same applies to all other senses - some things cause negative emotions, some - positive. It would seem - avoid everything unpleasant, strive for what gives pleasure, and you will find happiness. However, things are not so simple. Following the Buddha's teachings, happiness is as much a cause of suffering as unhappiness. Having received a passionately desired, a person begins to fear the loss of what was given with such difficulty - he is no longer able to enjoy his achievement to the fullest.

After a while, the acquired gradually begins to lose its value in the eyes of a person - things get bored, relationships lose their acuteness, sensations dull. The mind starts looking for new experiences and everything starts all over again - desire, striving, achievement, fear of loss or disappointment.

How to stop this eternal running in a circle?

Vipassana - reality as it is

An ordinary person cultivates a mental attitude to the surrounding reality every second, his mind is constantly engaged in a dialogue with himself, the construction of various mental structures, memories of the past and reflections on the future.

If you carefully observe your own mind, you can clearly see that thoughts and feelings are our own creation, for which we are fully responsible. Paying attention to constant change own feelings, you can learn to refrain from emotional reactions. An offended mind generates offended feelings that are annoying and disturbing. Observing your own thoughts avoids negativity.

Buddhism, like some other teachings, claims that a person is not a body, not emotions, and not even a mind, but something more. Various meditation practices are aimed precisely at finding the true essence.

Vipassana is perhaps the most common form of meditation in the Buddhist tradition. We can say that this is the essence of the Buddha's teachings. The Satipattana Sutta (Hymn to the awakening of consciousness) can be called the instruction on the practice of Vipassana, left by the Buddha for those seeking liberation.

Vipassana practice

The Buddha told his monks that they should go to a secluded place, sit down and practice four types of mindfulness that will help develop mindfulness:

kayanupassana (constant observation of the body);
vedananupassana (constant observation of sensations);
cittanupassana (constant observation of the mind);
dhammanupassana (constant observation of the content of the mind).

Kayanupassana- meditation on the body. It involves observing the breath (anapana sati). Conscious breaths, breaths and their connection is the essence of this method. Observing the breathing, the rise and fall of the abdomen, the mind stops wandering in the mental jungle, concentrating on sensations. However, one should not become immersed in breathing - excessive concentration on any part of the body leads to the fact that the mind ceases to be aware. The wandering of the mind stops, thoughts calms down, but only - true wisdom cannot be gained in this way.

Vedanupassana- awareness of feelings. In this technique, one should concentrate on feelings such as desire and disgust, pleasant and unpleasant. Remembering feelings, observing them, you can understand that they are not something permanent. This idea of impermanence "upsets three unhealthy roots" - greed, delusion and disgust, which in turn leads to wisdom.

By their nature, feelings can be divided into five types:

physically pleasing feeling;
physically unpleasant feeling;
mentally pleasant feeling;
mentally unpleasant feeling;
balanced or neutral.

Continuously and detachedly observing his feelings, distancing himself from them, a person learns to separate himself from his emotions. Before you violently react to an insult or resentment, you should give yourself a small pause, asking yourself - why am I reacting this way? What exactly is causing this negativity? As a rule, after this, a negative reaction will not arise or will not be so violent.

Cittanupassana- awareness of the mind. Here it is proposed to focus on various functions of the mind: awakening desires, dissolving them; the awakening of anger, its action, etc. Thus, the streams of thoughts that arise in the mind are restrained. This can be compared to the control of the changes in the mind taught by the yoga of Patanjali.

Observing his thoughts and separating them from himself, a person learns to understand that he is not these thoughts and not the mind that generates them. At the beginning of the practice, negative thoughts change to positive ones. Subsequently, you should free your mind from them too. The real goal is to free yourself from any attachment at all, no matter if it is hatred or love. At first there is a constant observer of the process, but with persistent practice, even this obvious observer disappears.

Dhammanupassana- awareness of mental objects. In this final stage of vipassana, one should concentrate on the five mental obstacles (laziness, anger, doubt, lust, greed); five aggregates of grasping of the mind (the formation of forms, the forms themselves, their perception, the emergence of feelings, as a consequence, and mental reaction to them); the six inner bases of the senses (the roots of the eyes, ears, nose, skin, tongue and mind); and finally, one positive element is the contemplation of the seven factors of enlightenment.

This leads to true wisdom and the attainment of liberation from existential suffering. This is the scheme of vipassana-bhavana - "vision as it is."

Vipassana Goenki

V modern world It is difficult for an ordinary person, following the example of Buddha's disciples, to drop everything, go and sit down to practice. Yes, and a secluded place in our time is not so easy to find, especially for those who live in a metropolis. Taking into account modern realities in the 70s of the twentieth century, Sri Satya Narayan Goenka created his own version of vipassana.

To achieve tangible results, those who wish are recommended to go through a 10-day retreat in special meditation centers. There are no fixed tuition fees and accommodation fees at these centers, they operate on the basis of voluntary donations that each practitioner makes at the end of the retreat. The meditation technique taught in such courses, although traced back to Buddhist tradition, does not require a change of religious belief. Goenka argued that Buddha did not teach sectarian religion, but taught Dhamma - the path of liberation, which is universal.

Participants practicing the Goenka Vipassana technique at meditation centers are encouraged to refrain from any other religious or meditative practice throughout the course. On arrival, you should turn off or turn in mobile phones and, if possible, avoid contact with others. Reading and listening to music is prohibited. Despite the fact that usually the participants of the course lodge several people in a room, the organizers strongly recommend not to enter into conversations with each other. An important condition Obtaining the result of the practice is to observe silence for all 10 days. Almost all free time is devoted to meditation - as a group in common room, and secluded. Part of the time is devoted to lectures and explaining what exactly and how to do it.

During such a course, the mind, deprived of the influx of external impressions, at first tries to concentrate on internal sensations and experiences, but an intense meditation practice does not give him such an opportunity.

Spiritual self-purification originated in ancient india, but to this day it is actively practiced completely different people Worldwide.

The oldest practice is vipassana meditation, it is very popular nowadays, because it suits everyone, even those people who are very far from the religion of Buddhism.

Thanks to this wise technique, you can easily learn to live in harmony with yourself and with the world around you, to be happy.

Literally, the name of this practice translates as “to see things as they really are”, and its main task is to cleanse the human mind of negativity, evil and pollution in order to gain spiritual freedom. Vipassana meditation is not a difficult technique, but it requires certain knowledge and actions from a person.

Vipassana works to free people from suffering;
Practice makes it possible to live with a feeling of lightness, happiness and harmony;
Vipassana meditation completely cleanses a person from all bad emotions and experiences;
This technique is in no way tied to religion, therefore it suits everyone;
Meditation allows you to radically change your life, find spiritual peace.

The main goals and objectives of vipassana meditation

The practice was unjustly lost and forgotten by the ancient people, but the great Buddha himself brought it back to people in the 500s BC. How does it help to relieve human souls from suffering and moral torment? The fact is that spiritual practice teaches us to react correctly to events in our life, both positive and negative, in order to maintain the necessary balance. Vipassana meditation helps eliminate the three main root causes of human ills:

ignorance;
disgust;
attraction.

Traditionally, this spiritual practice of self-purification lasts exactly 10 days, during which you help yourself to improve, comprehend secret truths, become spiritually enlightened and, as a result, gain the long-awaited peace.

Modern followers and teachers of the practice of Vipassana argue that it should be carried out in solitude, that each new day of technology should be taken seriously, but not taken as a panacea for all earthly ills. Vipassana meditation can heal and physical body(after all, the spiritual and material world are always closely related, the purification of the subtle spheres inevitably affects our general well-being), however, it is important to understand that the proper effect should be expected only after correct, productive work throughout all 10 days of practice.

Remember that any spiritual practice is just your guide, mentor or some kind of instructor who helps guide you to the necessary thoughts, actions and conclusions, gives you important knowledge for self-improvement. However, you will have to work on yourself, and the final result will depend only on you. Spiritual cleansing and enlightenment cannot be expected if during 10 days of practice you have not followed all the necessary prescriptions.

Vipassana meditation: techniques and prescriptions

Due to the fact that spiritual practice has many subtle nuances, knowledge and instructions, it will be very difficult to perform it alone. Therefore, the wise followers of Buddha help modern humanity and guide new disciples to the right path. Nowadays vipassana meditation is taught to everyone, and the teacher helps to observe important rules, keeps the thoughts of the practice in the right direction throughout all 10 days. The practice consists of three specific courses, which should be followed in stages:

First of all, you must learn and memorize all the prescriptions in order to strictly follow them. Without these reasonable limitations, it is impossible to concentrate on your subtle world and energy vibrations, because material sensations will distract the mind.
Then the teacher suggests breathing technique(this is a special technique that focuses all your attention on the air flow, on its circulation around your body and in itself). This technique helps to cut off all unnecessary, to force the human mind to completely cleanse itself of any unnecessary feelings, sensations, thoughts. Thanks to this stage, it will be easier to concentrate, to make your spirit receptive for further teachings, to convey new knowledge to your mind as accurately as possible.
The final stage is concentration on the sensations of your physical body, on material feelings, in order to master the technique of cutting off. Make yourself clearly realize that all these feelings are completely insignificant, unimportant, learn to completely ignore them. On the tenth, very last day of vipassana meditation, you begin to concentrate on the chakras of love, kindness and understanding. Fill your self-awareness with these positive vibrations so that they can have an effect on other people, have a positive effect on the world.

Prescriptions for Vipassana Meditation

Throughout the course, all 10 days of meditation and practice, you follow the instructions of your spiritual mentor, adhere to restrictions, do not violate prohibitions.

It was already mentioned above how two worlds are inextricably linked - material and energy, thin world our soul. If the disturbing feelings of the first world prevail in our consciousness, then it will be impossible to penetrate deeply into the spiritual world. Therefore, vipassana meditation begins precisely with the fact that it takes control of the physical body and animal nature, does not allow this to interfere with spiritual enlightenment. For harmonious practice it is necessary:

Refrain from killing any living creatures;
Refrain from carnal pleasures and any sexual intercourse;
Refrain from theft and similar atrocities;
Refrain from taking substances that intoxicate the mind (alcohol, drugs, etc.)
Refrain from lying.

The teacher will advise you to suspend any religious endeavors during Vipassana meditation, not to fast, pray, or do anything like that. This is necessary so that nothing more distracts you, so that you completely and completely immerse yourself in the practice. After completing the course of vipassana meditation, you can immediately return to your previous way of life.

During practice, spouses should sleep in different beds so as not to disturb each other with distracting carnal thoughts. Meditation involves complete separation of the sexes, as well as solitude for 10 days of the course, therefore it is better to exclude any physical contact with people. You should also think about a new place to sleep: the sages of this technique advise sleeping on a low, firm bed.

What to Expect After Successful Vipassana Meditation

Already on the tenth day of the course, you begin to feel favorable changes in your life. Anxieties and fears, disturbing and poisoning your mind earlier, diminish and disappear, and instead of them, a feeling of peace, gracious silence, and peace spreads inside.

A person reacts more calmly to troubles and life troubles, easily endures failures, they are not able to break him or deprive him of strength. Every day does not leave the feeling of quiet happiness, weightlessness in thoughts. You are literally blooming! Vipassana meditation reviews are so impressive that the circle of its adherents and the number of new students is growing from year to year.

Vipassana meditation is a spiritual practice that should be repeated periodically. This helps to keep the mind clean, to get rid of negative experiences of the past experience. Return to practice after a certain amount of time to maintain the quality of your spiritual life. high level, improve your moral stamina.

In addition, after a course of vipassana, a person begins to radiate spiritual light, he is able to bestow his goodness and warm vibrations on other people, improve the world around him, and contribute to filling it with love, purity and peace. You begin to live not only better, but also for the good of the world!

Vipassana meditation is a ten-day austerity practice. During this spiritual practice, people are silent for ten days, meditate and abstain from animal food. Let's talk in more detail about the meaning and method of Vipassana.

Official information

Vipassana is taught by a special center for spiritual practices. For everyone, participation is completely free, all organization costs are compensated by voluntary donations from those who are already taking the course.

What is Vipassana:

one of the oldest techniques of meditation, which was formed in India two and a half thousand years ago;
considered a universal remedy for all human misfortunes and problems;
literal translation - "the art of seeing reality in its true light."

How to learn Vipassana:

There are special courses that last ten days. During this period, each participant, under the guidance of experienced instructors, master spiritual practices in the amount necessary for them.
Meditation is available to both beginners and "advanced users", no preliminary preparation and no training is needed
To participate, you need to find a schedule of Vipassana courses, sign up for them and wait for the day when you can start studying.

Where is Vipassana taught:

In Russia, the spiritual center Dhamma Dullabha is engaged in training for all comers. Courses take place several times a year
On the official website of the center, you can find the city closest to you where the practice is held
It is advisable to make an appointment in advance, because free places very quickly disassembled
There are also international centers abroad

Financing:

Training is provided free of charge. Accommodation and food - at the expense of the organizers
Anyone who has already taken Vipassana courses can make a donation, strictly on a voluntary basis. Due to these subsidies, financing is carried out
Neither the Teachers nor their assistants receive payment, they spend their time free of charge and share their knowledge with the participants.

It is worth noting that skeptics are very impartial about Vipassana. Say, this is a sect, and then they will demand money from you. In fact, everything is completely different. If meditation, complete silence and observance of austerities prove difficult for you, you can leave the course at any time. Participants make donations exclusively voluntarily.

The essence of meditation

Before starting to engage in spiritual practices, you need to understand why you need it, what result you want to achieve.

The essence, features and benefits of Vipassana are as follows:

Learn to see inner nature objects, things, phenomena, accept them as they are
Practice self-observation, which helps to realize and accept your inner self, develop personality and gain freedom of thought
Beginning to become aware of the relationship between your mind, feelings and your physical body
Thanks to complete silence and solitude, you can fully focus on your feelings and thoughts, achieve some kind of enlightenment and peace of mind.

It is believed that Vipassana is a real journey through your mental body, full awareness of your own needs, from lower to higher. As a result, a balance is achieved between mind and body, you are filled with love and compassion for others and the world in general, you get a lot of energy and calm your mind.

Happiness and harmony is the goal of Vipassana meditation in the first place.

Now let's talk about the techniques most often practiced by course participants:

The first technique is awareness. It consists in the following: at every moment of your life you clearly understand what is happening here and now with your body and mind. Learn to think about each movement and make it consciously. The same goes for the brain - you train thought control.
The second technique is awareness of breathing. You learn to breathe mindfully, to follow the movements of the abdomen during exhalation and inhalation. It helps to achieve a meditative state, completely free from emotions and thoughts.

If you do not have the opportunity to attend special courses, you can try to practice Vipassana meditation on your own. The effect will not be as strong as after working under the guidance of an experienced teacher, but some results can be achieved.

To achieve good results, follow these guidelines:

Set aside exactly 60 minutes of free time for meditation. This must be done every day, without days off and practitioners. The more regularly you practice, the fewer you skip, the sooner you will reach your goal.
Refrain from the meditation session an hour before going to bed, and also do not practice on a full stomach.
Provide yourself comfortable spot, in which you will be most comfortable and comfortable to meditate
Choose a comfortable position in which you can relax and fully concentrate on your senses. Keep your eyes closed and your back straight and straight. The ideal position is the lotus position. But if you have poor stretching, you will quickly get tired in it, so you can meditate simply by sitting.

Basically, this is all that is required for a meditation session. For comfort, you can use pillows or a footrest for maximum comfort during your practice.

It is important to understand that you should not expect results quickly. Spiritual self-development is something that you need to do persistently, constantly and regularly. So be patient and practice every day.

Vipassana meditation is one of the most ancient techniques for freeing the soul and body from dirty thoughts, a load of problems, replacing them with harmony and inner satisfaction. As a result, you get complete liberation, which is considered the highest happiness.

The origin of vipassana meditation

The homeland of technology is distant and mysterious India. It was in this country that a new teaching was born, which was improved by Gotama Buddha 2500 years ago. He presented meditation not only as the art of living, but also as a cure for all bodily diseases. Since that time, the technique has been passed along a long chain from the teacher to his followers - and has come down to our days practically unchanged.

One of the best meditation teachers is Mr. Goenka, who was born in Myanmar in the middle of the 20th century. The study new technology he devoted 14 years, after which he went to India: here he settled and began to teach Vipassana to everyone. Hundreds of thousands of people passed through his lectures, and not only Indians. To gain knowledge, representatives of all races and religions came to him with different continents planets.

The essence of meditation

The word "vipassana" means the ability to see the inner nature of things, to perceive them as they really are. The Indians believed that with its help, through self-observation, you can change your inner self, make your personality stronger and more resilient. A person practicing vipassana meditation based on personal experience and the knowledge gained is trying to focus on that invisible thread that invariably connects the mind, heart and body.

By focusing on the physical sensations that shape bodily life, he tries to connect these states with his soul. This is the so-called journey from the lowest to the highest human needs, while the main destination is a balanced mind that overflows with love for others and compassion (this also helps). As a result, a person is really aware of his needs and desires, throws away unnecessary delusions, becomes calm, learns to control himself and receives satisfaction from harmony within himself.

The first way of vipassana meditation

There are three methods in total, each person chooses the one that he liked the most. The essence of the first technique is awareness. Whatever you do, you must clearly understand what is happening now with your body, heart, mind. For example, doing exercises in the morning, do not forget to think about each movement. Do not do exercises by inertia, unconsciously, mechanically. If you lift your leg, think about it, comprehend and dissolve in it.

This also applies to your other activities throughout the day: while taking a shower, be aware of the coolness and moisture, while dining - the taste and smell of food, while reading - the rustling of pages and the light of a night lamp. The same applies to mental activity. Whatever thought comes to you, dwell on it, while remaining only in the role of an observer. Be aware of them, but do not evaluate, do not identify, do not analyze more positively and negative sides... This should not be part of vipassana meditation.

Second technique

It is based on the awareness of your breathing. We all know that when we inhale, our belly rises, when we exhale, it goes down. Based on this, the second technique is to be aware of the movements of your womb. Think about the fact that at this moment the stomach rises and falls: with each inhalation and exhalation vitality and the energy in the middle also moves from bottom to top and back. Ancient people believed that the womb is a special place in the human body. Life is born in him, therefore the source of vigor and wisdom should be drawn from the belly.

If the first way is three steps (awareness of the body, mind and emotions), then the second is only one action - to think only about the movements of the womb. At the same time, the mind and heart become silent, emotions and feelings disappear.

The third way

It is awareness of your breathing. Tune in and try to feel how the air enters the nostrils, fills the body and stops at its peak - the stomach. Then be aware of how it comes out of you through your nose, already being warmer than at first. This technique is more suitable for men. Since they, doing strength exercises or heavy sports, are used to controlling their breathing. Inhale-exhale clearly through the nostrils is a familiar thing for them. As for women, most of them breathe with their belly, at the same time, representatives of the stronger sex do not always succeed.

They will help you make meditation effective, which will lead to the desired result:

Set aside one hour a day for tech. Do not take the weekend, because only regularity is a guarantee that you will quickly reach your goal. It is not recommended to conduct a session one hour before bedtime and one hour after eating.
Find a comfortable place. It doesn't have to be quiet and secluded. The main thing is that, being in it, you feel comfortable and confident.
Find a pose. A comfortable body position will help you concentrate and relax. At the same time, the eyes must be closed. The back is straight and even.
Buy a meditation bench or special pillows - with their help, it will be easier for you to completely dissolve in the technique of the session.

Vipassana meditation courses

Exercising in the company of other people is always fun and productive. Therefore, if you are unable to practice the technique in private, sign up for a general group to practice. Typically, the course lasts 10 days, during which the participants learn Vipassana and apply the knowledge gained in practice.

There are three stages of training. The first provides for 10 days of classes for a period of time complete rejection from alcohol, drugs, intimate relationships, lies, theft and murder. Compliance simple rules morality helps to calm the mind, which would otherwise be too agitated for the necessary introspection and awareness. The second stage is honing the ability to focus on breathing, the third - on the sensations of the whole body, without reacting to them.

How to enroll in courses

In order to be accepted into a group, you do not need to have prior experience in meditation. All you need is desire and determination. You should also familiarize yourself with the schedule of courses in Russia or another country of your residence. Usually recruitment advertisements are easy to find on the Internet. Immediately you fill out a questionnaire, register and carefully read the Code of Discipline.

Courses are usually held in warm time Years: start in spring and finish in autumn. The class schedule always appears at the beginning of the year, and you can register a month or two before the start of the course. You are not required to pay for the sessions. Funding is based on voluntary donations: yours and those participants who have finished training, felt the result and now want to help other people.

conclusions

The result does not come by magic. Long hours of meditation lead to him. But if you do not miss classes, do not be lazy, then in a few days you will feel that there are fewer problems in life. The longer you use the technique, the more freedom you get, liberation from unhappiness.