Hi,
Hi and welcome to today's talk.
Today we are going to talk about Vipassana.
So maybe some of you are a little bit familiar to this meditation technique.
Vipassana is an old word in Pali that was the language of the Buddha and it means insight,
Like internal vision or even better,
What is behind the eyes.
This is the meaning of the word Vipassana in Pali.
The Buddha was born Hindu in the northern part of India and Buddhism has nothing to do with the teachings of the Buddha.
Buddhism was created 400 years after this Buddha died,
The Shakyamuni Buddha.
There were many different Buddhas but this one is a little bit more,
Let's say famous than the other Buddhas because he created this technique of Vipassana to liberate all of us from the sufferings.
So this is a universal technique that can be applied to all of us and is actually working for all of us,
Not regarding where we come from,
What kind of conditioning we had,
Etc.
This is a universal technique for all of us.
So the technique of Vipassana itself has two different parts.
The main part,
The Vipassana part,
Which is maybe some of you heard about scanning the body,
Etc.
,
Can be practiced only by people that master the first part,
Which is Anapanah.
Anapanah is like mindfulness.
Nowadays it became popular as something mindfulness.
It's called mindfulness.
So we first need to master mindfulness to be able to practice Vipassana.
Without this first part mastered,
Vipassana cannot have any positive effects on ourselves.
It's very important,
Very important to first master the first part,
Which is Anapanah or mindfulness if you prefer.
Otherwise you can also damage your body.
You can damage your mind.
It can be quite a dangerous practice.
You have to know that.
People that are teaching Vipassana publicly like this know it as well.
It can be also,
It also depends on the way you teach it,
But it can be dangerous.
So I wouldn't recommend you if you are nervous,
If you don't know what I'm talking about,
If you haven't heard anything about Anapanah first,
I wouldn't recommend you to start the practice of Vipassana,
Even if it's attracting.
You know,
You are scanning the body,
You are doing all this crazy stuff,
Etc.
But maybe you are going to get attracted by something that you shouldn't be attracted upon.
So it can be dangerous.
Especially if you start getting addicted to this technique and then you start feeling a kind of joy or sadness or something like this,
If you are not able to stay equanimous,
Then I strongly recommend you not to practice Vipassana.
So for those people that are still interested,
We are going to do a short Anapanah practice.
So you can sit down,
Sit down,
Cross-legged position,
Or in any sitting posture that suits you.
You can sit on a cushion or you can use a brick under the buttocks,
So the hips are a little bit higher up,
Higher up than the knees,
So you don't damage your knees in the long term.
Try to higher up the hips.
Keeping the back straight,
Neck straight,
Eyes gently closed,
Mouth gently closed.
If you are wearing glasses,
Remove the glasses during meditation period.
Placing the arms and hands wherever you want to.
There are no clear instructions regarding the placement of the arms and hands,
So you can place them wherever you want to.
And focusing your entire attention on the normal breath.
Observing the normal breath,
Natural breath,
As it is,
As it is.
If it is long,
It is long.
If it is short,
It is short.
If it is passing through one nostril,
Then it is one nostril.
If it is passing through the other nostril,
Then it is the other nostril.
If it is passing through both nostrils,
Then it is both nostrils.
Just observing the natural breath as it is,
As it is.
This is not Pranayama,
This is not a breathing exercise.
We are just observing the natural breath as it is.
What we want to discover is who we truly are,
And the breath is a good indication of who we truly are.
So if we listen,
If we observe the natural breath,
Then it's going to give us some information about who we really are.
So try to observe the natural breath as it is,
As it is.
Try to keep the entire attention,
Entire attention,
On the area at the entrance of the nostrils,
Keeping the entire attention on this area,
And remaining aware of each incoming breath,
Each outgoing breath,
Natural breath,
Normal breath,
As it is.
And observing with full attention,
Like a gatekeeper.
Observe,
Just observe,
Do nothing,
Just observe.
Each time you catch the mind wandering,
Then try to bring it back right away towards the next inhalation,
Next exhalation,
Observing again the normal breath,
Natural breath,
Pure breath as it is.
Don't try to slow it down,
Just observe.
If it is slow,
It is slow.
If it is fast,
It is fast.
Just observe.
And keeping the entire attention,
Entire attention on this area at the entrance of the nostrils,
Full awareness,
Entire attention on this area,
And this area only.
Just observe,
Just observe.
Being alert,
Attentive,
Vigilant,
Just remain alert,
Attentive,
Vigilant.
You can gently open the eyes.
You can stretch out the legs if you need to.
If you think this technique is beneficial for you,
Then you can try to practice every day.
If you manage to practice once in the morning,
Once in the evening,
It's very good.
You don't have to practice 5,
10,
30 minutes.
If you practice only 2 minutes,
You sit down,
You focus on the breath,
Natural breath as it is,
And then you keep the entire attention on this area,
The entrance of the nostrils,
For 1 minute,
2 minutes,
Every morning,
Every evening.
It's going to be very beneficial for you.
I hope that this audio recording is going to be beneficial for you.
May all beings be happy.
Thank you very much.
Thank you.
Have a good day.
Have a good night.
