Vipassana Instructions

Guided meditation instructions encouraging a balance of energy and relaxation as well as investigation and kindness. Given at the Insight Meditation Society.

Transcript

So beginning our sitting this morning,

Perhaps just by inviting a kind of more large,

Open view of what's happening in the mind,

In the heart,

Or in the body right now.

There may be some experience that feels predominant,

Or it may feel less clear.

It's sometimes mysterious flow of body and mind.

However it's appearing,

Whatever is appearing,

Welcoming the object,

And also noticing and welcoming the quality of mind that's approaching the practice.

Soft or edgy,

Sleepy,

Wakeful,

Anxious.

However any of it is arising,

Seeing to what degree we can incline the mind toward interest and care.

And when you feel ready,

Beginning to bring the attention in closer relationship to whatever anchor seems to be working best for you.

This ever changing world of sound,

Ever changing world of the body,

Or of the breath.

And,

As is appropriate,

Just bringing some amount of energy and commitment.

To this object.

Trying with some degree of determination to stay connected with it as it changes over time.

Trusting this process of kind and interested relationship.

To bear the fruit of understanding.

And for every ounce of intensity that we add.

Considering the ten pounds of relaxation,

Of rest,

Of calm,

That are also needed.

Reaching to the object of our awareness without expectation or hope.

Receiving sounds on their own terms.

The body on its own terms.

The breath.

Life without needing it to be how we want it to be.

Kindness toward the object.

Kindness toward our own hearts that long.

Is inclining the mind toward kindness and investigation and peace.

And,

As is appropriate,

Just bringing some amount of energy and commitment.

To this object.

And for every ounce of intensity that we add.

Just to control senses when in constant zen.

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Reviews

Thank you🙏

Nice amount of instructions and a beautiful amount of silence to really drop into your own meditation. Now on my favourites and a donation will be made.

Thank you

It’s good that there’s not too much guidance, just a little pointer is good enough to set the space. Ending bell would help for those who want to keep track. Thank you

Perfect but agree a bell at the end would have been helpful. Also agree not for beginners. No guidance except for the beginning, which I liked, but many might not

Excellent. So much peace and acceptance because of the space that you created