Vipassana For Beginners

In this session we introduce 'Vipassana Meditation' followed by 10 minutes of silence.

Begin with a mindful focus of the sensations of the breath at the nose. If your mind wanders, gently and lovingly bring it back.

Scan each part of the body, part by part, piece by piece, from head to toe (then toe to head). Not hoping to change, or alter, just accept what is arising - good, bad, blank, or otherwise.

Vipassana is an advanced mindfulness practice that can help with mind body connection, integration, and healing. We sat in 'strong determination' that is without moving. This can cause pain and discomfort and your mind may wander to other parts of the body or to thoughts.

If tolerable, push through the pain and feel it. Try and find the component parts that make up pain: pressure, movement, and other sensations. Feel it without judgement.

It may pass. But if it becomes unbearable, simply shift your body, but do so slowly and mindfully.

Transcript

And welcome to the session. I invite you to take a seat. Or lie down and get yourself comfortable. You can close down the eyes if you wish and begin taking some slow Deep breaths and through the nose. Just taking a moment to check into the body. Check into the mind. Sing where you're at. Seeing if there are any tensions or thoughts. Or other things you're holding on to. Just seeing if you can let go. Becoming fully present and aware in this moment. Today we're going to be looking at a little bit of Vipassana. This is a form of mindfulness practice. Upon which we Begin by focusing the mind. On the sensations of the breath at the nose. And then we move that focus down. Part by part, Piece by piece. Focusing on every point of the body in turn. And just feeling and accepting what arises. Without moving towards it. Or away from it. Equanimous. No judgment. Acceptance. Going to first begin with turning of our attention to the sensations of the breath. At the nose. Really focusing your attention on the sensations of the breath. Entering and leaving the nose. If you find your mind wandering. Just gently. And lovingly. Return it back to the sensations of the breath. Really paying close attention. Which nostril? Is the air travelling up and down. Can you notice the subtle temperature differences? Little bit cooler on the way in. A little bit warmer on the way out. Where specifically? Are you noticing the sensations of the breath? Inside the nose. Tip of the nose. On the lips, Perhaps? If you notice your mind wandering. Lovingly. Turn your attention back to the sensations of the breath. At the nose. So now we're going to move to a Vipassana-based. Body scan. We're going to start at the top of the head. And then part by part. Peace by peace. Feel the sensations arising. At each part. Without judgment. Without a filter. Noticing without responding. To any feelings that are arising. All bad. Treating them the same. With economist awareness. With acceptance. Feeling each sensation. Compassionate curiosity. And calm confidence. If you can. Let's sit in strong determination. Finding a comfortable position. Sitting or laying down. One in which you don't need to move the body. If you notice pain arising. Acknowledge it. And return to the point of focus. If you notice sensations arising in other parts of the body. Acknowledge them. Then return your focus back to the part you were working with. If there is an extreme amount of pain and it becomes intolerable. You're more than welcome to move. But if it's a small bit. . . Be curious about that as well. Let's begin. Turning your attention. Of the head. Feeling all of the sensations arising. In accepting them all. Turning it your attention. The sensations arriving at your face. Your jewel. Your ears. The back of your neck. The front of your neck. The shoulders. Your left. Your left hand. Your right arm. In your right hand. Your chest. Your sternum. Your belly. Your hips and groin. Europa back. Loba back. Your left leg. Your left foot. Your right leg. Your right foot. So we begin this practice. This Vipassana-based mindfulness practice. With the focus. Our attention. Upon the sensations of the breath at the nose. That part of the practice is known as anapana. It's the foundation. From there we scan. Our buddy, Part by part. Peace by peace. From head to tone. Accepting what arises. Without craving or aversion. Good or bad, We just witness it and feel it. We practiced sitting in strong determination. That is doing our best to not move the body. Even if there is pain. Instead, Feeling it. Being curious about it. Witnessing it. But obviously, If it's too much, Allowing ourselves to. Gently shift mindfully. And in this way we scanned the entirety of the body. Just feeling what arises. If we were to continue the practice. He would return that scan. Head to toe. Toad ahead. Then maybe left to right, Right to left, Front to back. And so on and so forth. Scanning. Feeling. Just accepting the feelings that are arising within the body. Fundamentally this is a brilliant mindfulness practice. That has tremendous healing benefits. We're releasing stored feelings. We're allowing our body. To tell the school that it's been keeping. Small and big. Thank you for joining me. I'll see you in the next session. But if you'd like. We can spend 10 minutes together. Continuing the Vipassana scan. Practicing whatever practice. We'd like to do so together. Let's begin. If you'd like to maintain the meditation you're more than welcome to. For everyone else, I just want to say thank you for joining me. It's always good to meditate in community, Either in person or online. Today we practice. Vipassna. Which really is just an extension of mindfulness. Your mind wanders, You bring it back. Compassionate curiosity with calm confidence. With loving kindness, We just return our focus. Back to the meditation object. Be the breath. All the sensations in the body. Accepting reality as it is for what it is right now. Thank you once again. I'll see you in the next session.