Vipassana (Insight) Meditation For Beginners

In Vipassana (Insight) meditation we learn to fully pay attention to what is around us and within us, listening to our own thoughts without getting caught up in them. It is a gradual, life-long cultivation process of ever-increasing awareness of our own flowing life experience and how rich that can be. It is a gentle, yet thorough technique that tames our mind.

Guided for beginners to Vipassana meditation.

Bells (except end bell) by Rebecca Reads Recordings.

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Transcript

GONG Welcome to this guided vipassana meditation for beginners.

Vipassana or insight meditation has been practiced for more than 2500 years and is a meditation to see things as they really are.

Vipassana is a direct and gradual cultivation of awareness.

It is suitable for people of every faith or none at all.

There is much evidence to be found online that daily meditation practice eases stress,

Increases focus and effectiveness and benefits our general health and wellbeing.

Our daily practice teaches us to be present in the moment,

To learn that things are ever changing and through it we learn what is truly happening to us,

Around us and within us,

In a gentle and compassionate way.

Life is flowing and changing from moment to moment with an incredible richness waiting to be experienced.

You are invited to practice this vipassana meditation with me for at least 30 days.

Life is busy I know,

But please treat yourself for 15 minutes a day.

If that isn't possible,

Begin with 5 minutes and gradually build up your practice.

As with any practice,

The more you practice the more proficient you become.

Set aside a specific time in a quiet location when least likely to be distracted.

Close your eyes.

Focus on your natural breath.

Follow its path through your nostrils,

Fill in your lungs and abdomen and notice its journey on your out breath.

Each breath has a beginning,

A middle and an end.

Breathing in,

You know you're breathing in.

Feel the sensations in your body and when you're breathing out,

Know you're breathing out and feel the sensations in your body.

Acknowledge any thoughts,

Images,

Sounds or emotions without getting caught up in them.

Simply return your attention to your natural breathing rhythm.

Beginning now.

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You may find it useful on your in breath to say to yourself,

In and on the exhale silently say out.

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It's okay if your mind wanders,

Gently bring your attention back to your breathing.

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Simply keep your focus on your natural breathing rhythm and its effect on your body.

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Reviews

I've practiced for some time and always find it helpful to just be sublimely aware of breath thank you for helping me do that

A perfect meditation. Just the right amount of instruction (not a lot), silence (most of the session) and bells for guidance. Thank you!

Beautiful! First vipassana meditation for me. Easy to focus on breath in and breath and let thoughts go without judgement. Noticed sensations on skin and by hearing. Time went much faster than I expected. My natural breaths are quite shallow. Should I attempt to lengthen them?