Vipassana Meditation For Beginners Day 6

Vipassana is an insight or clearly seeing meditation used for the practitioner to see things the way they are rather than the way it is wanted. Vipassana is a powerful presence meditation practice. This practice is a 30-minute guided Vipassana. This recording was taken from a live Course on Insight Timer. This is the recording of the meditation only. Note that this is a live recording and some background noise may be present. I have also added the idiopan, and nature sounds.

Transcript

And you're welcome to lie down,

Sit down.

If you're seated either in cross-legged position or if you're seated in a chair,

Just grounding your feet.

A lot of people want to cross their legs when they sit in a chair because it may feel comfortable on the hips.

However,

During practice,

You may find that you're going to want to adjust.

So just finding a nice grounded position is usually key.

Now,

During today's practice,

We're going to start with the Apana practice or the belly breath practice and move into this mental notation part of the Pasana.

For the majority of practice,

I'll guide you.

There may be moments of silence.

And it doesn't mean that I have left the meditation or I'm not consciously aware.

I'm giving you space to experience awareness and working on mental notation,

Working on staying with your anchor.

And sometimes when you hear another voice that is actually a distraction itself.

I want you to find this moment to begin to notice your breath in a way that it originates from whatever breath way that you're using your nose or your mouth.

Begin to notice the field of breath as it comes in.

You may find a strong sensation that's in the belly.

Maybe even noting the belly is rising.

I feel the diaphragm moving.

Maybe that particular anchor in the breath is in your ribs or in the chest.

As you begin to breathe in this way that's really just you bringing awareness,

No necessarily technique currently.

Begin to become a little bit introspective as the field of breath is the whole body breathing,

Cellular respiration.

And you may even notice that.

You may notice if your hands are clasped,

Maybe you're feeling your heart beating in your hands.

Or maybe you can feel a sensation of the temperature of air as you breathe in,

Noting that it's cool coming in.

Maybe noting that it's warmer leaving.

Be with the breath from its origination of its entrance to the nasal or the mouth breath way.

And noting it coming in.

Letting breath come in.

And maybe as you exhale,

Noticing,

Letting go.

Each breath an opportunity to draw awareness into maybe another part of the body.

Taking in the entire field.

This could be sensory,

Noticing that you hear something or noticing that you feel something.

And using the exhale not only as a way to let go of the breath but maybe to let go of that particular sensation.

Come back to the anchor that you've chosen for today's practice which could be your breath or it could be the sound of the air conditioning,

It could be a fan or an outside sound that you're using as an anchor to constantly come back to this present moment.

As you breathe,

I'd like you to take a nice giant breath in here just as a way to say this is my anchor,

This is my space.

And as you let go,

Let go in a way that you feel as though you're physically letting go.

Maybe you release it a little slower.

You're releasing it a little slower.

We're gonna move into just a little bit of a box breath here as we let go of this breath.

Bringing in this new one for a count of five,

Four,

Three,

Two.

Now holding here,

Noticing that you're holding.

Two,

One.

Now as you exhale,

Releasing in a way that you can feel that letting go.

Maybe you even say I'm letting go.

Two,

One.

And then you hold again at the bottom,

Noticing the sensation of I'm holding my breath.

Three,

Two,

One.

Now breathing in for a count of two,

Three,

Four,

Five.

Now hold.

Two,

Three,

Four,

Five.

Now letting go,

Two,

Three,

Four,

Five.

And holding,

Two,

Three,

Four,

Five.

Breathe in,

Two,

Belly,

Ribs,

Heart.

Now hold,

Two,

Three,

Four,

Five.

Now letting go,

Two,

Three,

Four,

Five.

Now hold,

Two,

Three,

Four,

Five.

Breathing in,

Feel the belly rise,

The diaphragm lift.

The whole body is respirating and then holding here.

Notice if any thoughts come,

Sensations,

Noting them and then letting go,

Letting the belly release,

The heart release and then coming all the way down to this next hole.

Holding here at the bottom.

Slowly beginning to release the mechanics of breath and just being with the gentle breath now.

Not forcing anything.

Maybe you're still noting,

Breathing,

Breathing.

Maybe you're still noting,

Letting go,

Letting go.

As the belly rises like you did in the box breathing,

You can still come to those sensations.

Maybe you feel your shoulders in the act of letting go.

Maybe you feel the need to make a shift in your body position and just mentally noting that shifting.

Give yourself the grace to not cling the idea that I must calm my mind here.

See if you can notice any agitations,

Noticing any sensations that arise in your practice.

Not as ways to draw you away from the moment but that to bring you closer into what is actually happening.

You may notice a narrative forming from time to time,

A narrative of things that you may have already experienced yesterday or over the weekend.

Maybe where you are planning on being this week.

Can you feel the quality of presence as you simply say this is me in my anchor,

This is me in my moment here,

This is me breathing.

Can you feel the quality of presence?

Will you be noticing maybe where your body is being supported,

The earth underneath you?

Coming back to your anchor,

Maybe with a gentle motion,

This is me letting go.

You can ask yourself what is the state of my heart right now?

What's the state of my heart?

The state of my thoughts,

The state of my heart and I feel not only the gentle beating of my heart but the emotions that may live within that field of awareness.

The state of the heart,

Sometimes called the heart coherence,

Heart intelligence.

Can I move my awareness to the heart?

Maybe even sensing an intention.

Maybe sensing why am I here?

What's happening in this moment with my heart?

You may sense an intention building.

You may also sense thoughts building asking what do I want to have as an intention?

I'd like you to rest in the first thought that comes,

Resting in it saying this is my thought.

Don't create a narrative or a story around it.

Just simply resting in that intention,

This is why I'm here and then come back to the anchor as part of that moment.

That thought arose within your anchor and here you are resting in that intention.

You may ask yourself what matters most to me right now?

Is it my thoughts?

Is it my awareness?

And then come back to the anchor.

This might be a sound around you,

This could be your breath,

But gently noting it,

Belly rising,

Heart lifting,

Letting go,

Letting go.

Mental noting,

I feel the chair touching my arm.

Chair,

Chair.

Letting go,

Letting go.

And then with each exhale,

Noting,

Letting go.

Letting go.

Letting go.

You may notice what arises,

Sensation or a thought,

Even an emotion.

As you rest in these as temporary within your field of awareness,

Stick with it.

Watch it arise,

Watch it change,

Maybe from a dominant thought to a not so dominant thought,

A not so dominant awareness.

Watch it move and then fade away.

Each piece of that is the present moment,

Arising,

Changing,

Moving and then fading away,

Coming back into the anchor.

I want to disappear from your experience,

Coming back into a new moment,

Just as the breath rises and falls.

I can note it as this new moment and then there's this new breath that comes in and then this one.

Coming back to the quality of the presence,

Not just I'm here in this present moment,

But the quality of it.

Bringing in everything that's within your senses,

That's within thoughts.

Coming back to the goal,

The goal or the intention.

This might be for liberation.

The intention might be peace,

Drawing that in again,

It's the state of my heart.

What's happening here?

What's really happening behind the physical sensations and can I let this be?

What's happening behind the physical sensations and can I let this be?

You need to move or change positions,

Just noting it.

Taking an adjustment and then letting that go.

Coming back into your anchor.

Even with the eyes closed,

Sometimes the field of vision is stimulated.

Maybe colors or feeling the stimulus or shapes or even slight light coming in.

Even those can be within the field of awareness.

Sometimes our mind creates images it wants us to be aware of.

You can note them.

Red,

Yellow,

Blue,

Fates,

Clouds,

Mountains.

And then coming back to the goal.

What matters most to me here?

What matters most to me this moment?

What matters most to me?

Whether it be sound or breath.

Just noticing it,

Not following those images.

Resting what is behind.

It feels like the truth is resting behind us behind the sensations.

In the state of the heart.

What's happening in my heart right now?

I want you to rise,

Change,

Move,

And then disappear as you let go.

I want you to rise,

Change,

Move,

And then disappear as you let go.

I want you to rise,

Change,

Move,

And then disappear as you let go.

You're in the subtlety of the breath coming across the lips.

Just noticing.

The mind may come in and say,

Are you doing this right?

Just rest in there knowing that by noticing that thought,

Am I doing this right?

That is a present moment of thought.

Giving yourself the grace to let it go.

Come back into your anchor.

What's actually happening right here now?

This question may include more than your physical being.

This question may be what's happening in my unconscious being.

What's happening in the non-physical self?

The emotions,

Feelings.

Whatever comes up,

Just asking,

Can I let this be here?

Watching it rise.

Thoughts,

Feelings,

Snorting,

And letting go.

What's happening in the non-physical self?

What's happening in the non-physical self?

You may be called by an even stronger sensation.

Maybe it's noise in the other room.

Giving yourself the grace and ease to notice it.

And then coming back.

Not telling stories about what that noise might be.

What could possibly be happening in the other room?

Maybe even noting and hearing.

Rising,

Changing,

Moving,

And then disappearing into this next new moment.

What's happening in the non-physical self?

Sometimes a longer meditation,

And we may only find that moment of stillness,

Moments within minutes of the meditation.

Even if today you found just a few moments or a breath of that ease and calm that is a success and a win.

Just because we sit in meditation for 30 minutes does not mean that the mind is at ease for 30 minutes.

Just taking the moments that you found.

Maybe the heartfelt ease,

The moment of liberation,

The moment of peace away from the things of the world.

You've got yourself back to the anchor hundreds of times.

Give yourself the grace to know that you're doing it right.

Just feeling the quality of presence even in a breath is you practicing vipassana.

Clearly seeing what's actually happening in that moment.

As you come back into the room,

Do so not with a shock,

Not with a push or a shove.

It's simply easing back into physical awareness.

Sometimes I do this by warming up my hands,

By rubbing them together and then putting them on my eyes.

Rub your hands together.

Bringing your hands or the warmer sensation of fingers and palms onto your eyes and then simply opening the window by opening your fingers.

Allowing there to be light to come through and then slowly opening your eyes into the room.

That act of shifting from that of the inner world to that of the outer world.

As you let the light in,

Coming back into your space.

Allowing you to find a way for meditation and maybe noting how you feel on the other side of your meditation.

Allowing you to find a way for meditation and maybe noting how you feel on the other side of your meditation.

Allowing you to find a way for meditation and maybe noting how you feel on the other side of your meditation.

Reviews

Amazing timing with the box breathing instructions.
Also a great meditation overall. Thanks!

Full sensory fantastic guided Vipassana, thank you!

Very grateful for your amazing guidance. ✨✨✨✨✨💜🙏💜🍁🕊😊Thank you so much