Insight meditation is also known as vipassana meditation.
The aim of insight meditation is to understand one’s nature, whether mental, spiritual or physical.
One way to practice this type of meditation is observing our physical and mental movements.
Insight meditation is self transformation through self-observation. With attention to the physical sensations that form the life of the body, the focus on the interconnection between mind and body can be experienced.
Insight meditation helps to develop perception, reduces fear and tension.
It helps in diminishing greed, cravings, and ignorance. Due to the observation of their own behavior, they can cultivate awareness and mindfulness.
Everyone can benefit from insight meditation, as it teaches how to meditate beyond the conscious mind. It helps to look ourselves with great clarity and change ourselves.
Practicing insight meditation:
- If you see, smell, taste, think, or touch, everything should be observed and you will be aware of what is happening. To start insight meditation, sit in a calm and quiet place on a chair or on the floor.
- Breathe through your nose and observe your breathings. Be aware of your abdomen rising and falling when you breathe in and breathe out. Feel it through your senses and concentrate on the sound of breathing.
- Concentrate on your mind. Everyone’s mind will wander and different thoughts come in mind. Concentrate on what your mind is thinking [Meditation and concentration]. If you are talking to someone in your mind, you talk to yourself. Observe and note down what your mind is doing. Slowly bring your mind from distracting thoughts and return to the awareness of sensations of the breathing.
Practicing insight meditation is to realize and recognize the ultimate truth. The insight meditation is making study of mind, realizing things in their ultimate sense against the conceptual form.
Insight meditation for beginners:
Beginners should select calm and quiet place for insight meditation. Select the right place and plan the time to meditate [How to meditate]. Choose the time in such a way that you can commit to it on regular basis.
Sit on the chair or floor or cushion whichever is possible. Sit straight as posture is important. The muscles and skeleton should hang freely. Close your eyes to bring the attention.
Relax and hang loose every muscle. Breathe through your nose. Breathing releases your body tension and whatever the thoughts coming into your mind.
Beginners may face difficulty in concentrating their mind on one point. They may not realize that the mind is wandering. You should recall the purpose and benefits of meditation at that time.
They may also face difficulty to practice for longer sessions. If the beginner has a desire to practice, they can learn the techniques easily. They should follow discipline and punctuality. You should not practice on your own in the beginning. Take the help of a teacher to practice insight meditation.