Hello,
This is Fabiana.
One of my favorite type of mindfulness meditations is Vipapsana,
Which means clear insight or seeing clearly.
Go ahead and find a sitting position that allows you to be alert and also relaxed.
Go ahead and close your eyes and rest your hands in an easy,
Effortless way.
The following are instructions on how to practice the Vipapsana meditation.
After instructions,
I will give you 5 minutes in silence to practice it.
You may use this first part of this recording as your guided tool.
Once you get the hang of it,
You might not need to play this again.
So let's get started.
Allow your awareness to scan through your body and wherever possible soften and release obvious areas of physical tension.
You may very well consciously relax in the shoulders,
Soften the hands and relax the belly.
And we are going to start by bringing your attention to the breath.
Using the breath as a primary anchor of mindfulness helps quiet the mind so that you can be awake to the changing stream of life that moves through you.
Take a few very full breaths.
Allow your breath to be natural.
Notice where you most easily detect the breath.
You may feel it as it flows in and out of your nose.
You may feel the touch of the breath around your nostrils or on your upper lip.
Or perhaps you feel the movement of your chest or the rising and falling of your abdomen.
You will find that the mind naturally drifts off into thoughts.
Thoughts are not the enemy with this meditation and you do not need to clear your mind of thoughts.
Rather,
You are developing the capacity to recognize when thoughts are happening without getting lost in the storyline.
Now you will become aware of certain sensations as you breathe in and the abdomen rises and as you breathe out and the abdomen falls.
Sensations as sounds,
Smells,
Tastes,
Sensations in the body and mental objects such as visions in the imagination or emotions.
When any of these objects arise you should focus direct awareness on it and slightly use a gentle verbal label.
For example,
If you start hearing something be aware of the sound as a direct experience and identify it with a soft internal verbal label like this.
Hearing,
Hearing,
Hearing.
Keep repeating as long as you are experiencing the hearing sensation.
Now when the sound fades and is no longer predominant come back to the rising and falling of your breath.
For smells,
Label could be smelling,
Smelling.
For taste,
Label could be tasting,
You get the idea.
For sensations in the body you may choose a slightly more descriptive term like warmth,
Pressure or hardness.
Mental objects can fall into just a few clear categories such as thinking,
Imagining,
Remembering,
Planning and visualizing.
Labeling help us to perceive clearly the actual qualities of our experience without getting immersed in the content.
It develops mental power and focus.
Let the breath be home base,
A place of full presence.
If you find it difficult to stay with persistent strong sensations like unpleasant sensations you might breathe with them.
Let the breath help you find some balance and openness in the mists.
Or if the sensations are so unpleasant that you cannot even be present with any balance feel free to return to your home base,
To your primary place of resting attention,
The breath.
In a similar way when a strong emotion arises like fear,
Sadness,
Happiness,
Excitement or grief you can practice meeting each experience with a kind and clear presence,
Not pushing anything away and not judging.
Rather simply notice and allow the experience just as it is.
Notice how fear or hurt or a difficult emotion feels like a sensation in your body.
Where do you feel it most strongly?
How big is it?
Is there judgment in your mind about what's happening,
About the fear or irritation?
As you pay attention just notice what's happening and let it be just as it is.
In this present allowing awareness notice how the emotion changes.
Does it become more intense?
Does it get weaker?
Does it change into a different state?
Perhaps from anger to grief or from happiness to peace?
If you're confused about where to pay attention or if the emotion is no longer compelling again relax wakefully with the breath or perhaps listening to or feeling the moment to moment experience.
This direct awareness show us the truth about our lives,
The actual nature of mental and physical processes.
Alright we're now going to do this meditation together for 5 minutes in silence.
Try to raise your timer one minute each time.
There is no limit to time when you meditate.
The goal is to bring your meditation practice to your daily lives.
Meditation doesn't need to come to an end after minutes or hours of sitting.
It can be carried out continuously throughout the day.
I am now going to put the timer for 5 minutes.
I am here with you.
You may start opening your eyes slowly.
Thank you for doing this amazing meditation with me.
Always write your experience down in a journal.
Have a lovely day.
Namaste.
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