Not all noise is bad in the Vipassana tradition. Ambient sound like cars or the ticking of a clock can actually be points for you to focus your mindfulness. Ideally, wear loose clothing and remove your shoes. Sit on the floor or on a pillow. You can take a number of postures like the half-lotus, full lotus, or cross-legged. Make sure that you are upright, with an unsupported and straight spine. If you have back pain, it is also OK to sit erect in a chair. [1] X Research source Your posture should be upright, but not too tense. You will want your mind and body to be relaxed, while the effort to remain upright should energize your meditation. [2] X Research source
Try not to clench your hands or make fists. Closed eyes will help you concentrate. But concentration is not key to Vipassana meditation and you may find it best to open them if, as sometimes happens, you see disturbing images.
If you’re having trouble following the rise and fall of your abdomen, place your hand atop it. You might also try focusing on the feeling of air as it passes through your nostrils and touches the skin on your upper lip. This practice is a bit more advanced. [5] X Research source “Sharpen your attention” to these movements. Be aware of the sensations involved from start to finish. Don’t try to split the act into parts but experience it as one continuous motion. [6] X Research source
Don’t resist secondary objects. The idea instead is to let them move past you. Pause for a second or two and give them abstract mental notes. If you hear a barking dog, label it “hearing. ” If you feel an insect bite, label it “feeling. ”[8] X Research source Once you have noted an object, let it go and return to the primary object of your breathing. Noting thus allows you be aware of the surrounding world without being attached. The sensations should rise and pass over you. This detachment is supposed to help you appreciate the impermanence of the world, and the emptiness of self.
Slowly lengthen the time you meditate by about 5 minutes per day each week, until you reach 45 minutes. There will be days when you’re too busy to put in 45 minutes of meditation. That’s OK. But try to set aside some time, however short.
Silence is essential to Anapanasati, especially for beginners. For you, a quiet room might be best. A secluded woods or beach might also work well. Silence will help you to develop concentration. If you cannot find complete silence, aim for somewhere that is quiet and private.
Don’t worry if you can’t take the lotus position. It is also acceptable to sit half cross-legged, with one leg slightly bent. You should also sit erect. Your torso should be upright but not tense or rigid. Imagine that all the bones in your spine are linked together. As for your hands, they should lay gently on your lap. Like in Vipassana, the right hand is traditionally atop the left with the palms up. Your eyes can be closed, half-closed, or open – whichever is most comfortable – and your head should be tilted downward, your nose perpendicular to the navel.
Be especially mindful of the place when the breath enters and leaves your nostrils. This will be a spot just under your nose or above your upper lip. Center on the spot where the breath touches the skin. Be aware: when you breathe in, recognize that you’re breathing in. Likewise when you are breathing out. However, don’t try to control or hold back your breathing. As your awareness of breathing increases, it will become less willful. [14] X Research source
Fix your attention on the tip of your nose, as said. Now, count the movements of your breath. For example, you might count the first inhalation as “one, one” and the first exhalation as “two, two. ” Continue to the tenth breath (“ten, ten”) before returning to “one, one. ” If you lose track, start again at “one, one. ” The counting itself is not meditation. It instead helps to calm the wandering mind, by making you aware when you become distracted and lose the count.
Following just means to follow the breath with the mind. You do not deliberately breathe in or out, but only remain aware that it takes place. Try to see the beginning, the middle, and the end of each cycle of breaths. This practice is called “experiencing the whole body. " “Contact” and “Fixing” come next. These both require stronger concentration and are harder to attain. People who reach this level may feel they have stopped breathing altogether, because they are so calm that it’s hard to feel the action of the breath. They must keep focused on the spot under the nostrils. Many report calm, joy, or even powerful visions. Very few people make it to the upper steps of the technique. “Observing,” “turning away,” “purification,” and “retrospection” will take you to higher paths of self-awareness. If you want to achieve these higher grades, you will most likely need to find a spiritual master to guide you. Consider attending a meditation retreat – monasteries and other centers around the world host such retreats, in many cases as a free service to the community.
You might pick any word or one that inspires you. Simple is better! Some ancient mantras are “Om,” “Om Mani Padne Hum,” “Ham-sah,” or “Namo Amitabah. ” Modern mantras might be “peace,” “love,” or “one. ”[17] X Research source Picking a non-English mantra might actually help, because you will have fewer connections to it. It will not distract you from your meditation.
As for places, make sure to have a quiet spot where you won’t be disturbed. For instance, try your bedroom, your backyard, or a quiet park, woodlot, or beach. The key is to minimize distractions. The quieter and fewer people, the better.
Lying down is not recommended for this type of meditation – you can easily fall asleep. Close your eyes and sit still for a half a minute or so. Get accustomed to your environment and draw in several deep breaths. [19] X Research source
Don’t force things. The repetition of the mantra should be relaxed and gentle. You also don’t need to worry about coordinating the mantra with your breath. Let both come as naturally as you can. Some people find it helps to imagine that the mantra is being whispered in their ear, rather than coming from their own mind. Stay fixed on the mantra and don’t try to empty your mind. When your attention wanders, just bring it back to the mantra and your breathing. Don’t worry if this happens – it’s normal. What’s more important is that you realize when you start to wander and refocus.
Some people use cellphone alarms as timers, while others sit with a clock in view. It really doesn’t matter. Do whatever works best for you. When you wind down, stop saying the mantra and sit silently for a few more minutes to relax. Let yourself slowly re-enter your normal activities. Otherwise, you may feel groggy like you’ve gotten up from a nap.
