This is a meditation technique that can be performed anytime and anywhere at your convenience and as needed. Also known as “Vipassana”, this technique is used most extensively by the Buddhist monks. The word vipassana means realizing the truth step by step. It works with the simplest and toughest of all meditation techniques, mindfulness. The beauty of vipassana is that it can be practiced as a sit-down meditation, but can just as easily become an anytime, anywhere technique that can transform every moment into meditation.
Apart from being a powerful breath-watching technique, Vipassana also include awareness of action, and awareness of breath.
a) Awareness of action – walking meditation: Awareness of action is the moment-to-moment awareness of your body, your actions, your thoughts, and your emotions. Action does not mean only bodily action, but any movement that arises in you – physical, mental or emotional. When you walk, move your hand, or smile – do it with awareness. Know perfectly well that it is you who is doing that action. Be alert. Not a single moment should pass in an unconscious state. Not a single action should happen unnoticed by you. Just like your body, watch your heart and mind. Be aware of every emotion that rises in your heart. Be aware of every thought that passes in and out of your mind. Don’t have opinions, don’t evaluate anything – just be a witness.
In this 30 minutes technique, your awareness is totally on your feet, as they touch the ground. You can walk in a circle, or in a straight line of about 15 steps, going back or forth. You can practise this meditation simply going from room to room in your house, or out in your garden. Eyes should be lowered, and focused on the ground a few steps ahead. Just as you watch the belly in sitting meditation, watch and be aware of the contact of each foot with the ground. If other thoughts and sensations come up, allow them. Nothing is to be seen as a distraction. When you have finished witnessing the sensation or the thought, go back to watching your feet. After 20 minutes, relax from mindfulness and rest for 10 minutes.
b) Awareness of breath – sitting meditation: Awareness of breath is witnessing your breathing. As you breathe, feel your belly rise and fall with every inhalation and exhalation. The navel, the source of your life-energy, is in the region of the belly. So when you pay attention to the navel, you become aware of the flow of life-energy in your body. As you become more aware of the belly, you will see that your heart and mind fall silent. This is the natural and relaxed way of breathing – from the belly. We have forgotten how to breathe like this. Babies breathe from the belly. Sometimes in deep sleep, we also go back to belly breathing. You can also watch the breath as it enters your body – at the nostrils. Be aware of the cool air in the nostrils. Feel the ease with which the breath enters and leaves the nostrils. If you wish, you can combine both forms of mindfulness. But do only as much as happens effortlessly for you.
This is a 55 minutes long sitting meditation technique. Sit in a comfortable position, spine erect, facing straight ahead. Keep your eyes closed and breathe normally. Stay still without shifting positions. Watch the rise and fall of the belly when breathing in and out. Don’t concentrate on the breath, just watch it. If you find other thoughts, feelings or physical sensations coming up, allow them. Witness those also and then return to watching the breath. It is the process of watching that is important, not what you are watching. Witness everything! After 45 minutes, drop even the watching. Simply drop everything. Relax and let go.
