I'll now lead you through the Vipassana meditation practice.
You can close your eyes,
Then turn to the breath.
Relax your eyes,
Relax your jaw,
Without any straining or trying to change anything in this moment,
Just notice.
Notice the inhalation and the exhalation.
See if you can become so focused on the breath that you can even feel the exhale brush against the little hairs on your upper lip.
When you feel you have brought your mind into a state of focus,
Bring your awareness to the crown of the head.
Now begin to notice the sensations in the body.
Maybe you feel a tingling or an itchiness somewhere,
Or maybe you feel pain somewhere in your body.
Just notice it.
Don't try to push it away,
Just become a witness.
All is impermanent,
All will rise and pass away.
Our job is to maintain equanimity through all craving and aversion,
To become that silent watcher,
Noticing it all.
You can move your awareness from the crown of the head,
All down the sides of the head.
Notice the eyebrows,
The eyes.
Notice the jawbones,
The back of the head.
Notice the nose,
The lips,
Teeth,
The chin.
Bring the awareness to the neck,
Front and the back.
Notice the tops of the shoulders,
Shoulder,
Armpit,
The front of the chest,
The solar plexus,
The belly button,
The lower belly,
And move your way down the back,
Top of the back,
The lower back.
Notice the hips.
If it's easier for you,
You can notice one leg at a time,
Or you can do both at the same time.
The knee,
The shin,
The calves,
Ankles,
Tops of the feet,
Soles of the feet,
All the way to the tips of the toes.
When you find yourself at the tips of the toes,
Bring your awareness all the way back up through the body,
From the tips of the toes to the crown of the head.
When you reach the crown of the head,
Again,
Scan the body with your awareness from the crown of the head to the tips of the toes.
And through this practice,
We are just noticing all of the sensations in the body.
We come into contact with a direct experience of impermanence.
We realize that everything in this body,
All these sensations,
They arise,
They pass away,
And this is the nature of life.
When we release our attachments,
We can move through life with equanimity.
We're no longer swayed by difficult situations.
We know that everything arises and passes away.
We can be in a state of stillness and contentment throughout all walks of life.
Notice your breath.
Continue moving with the sensations of the body,
Bringing no special attention to any part misnoticed.
All is impermanent.
Equanimity.
Notice the breath.
Notice the sensations.
Now continue with this form of meditation as long as you please.
