I wish I knew the author of this piece on Vispasana meditation. If that author finds this page, please contact me so I can credit it.
Vispasana meditation is designed to give us insight into ourselves. Like other meditation it starts with the breath. For those who are just learning it is suggested that you work it for one week, one step at a time.
First we observe the breath. This trains the mind to be in the now. Observe each breath, paying attention to it. If the mind wanders come back to the breath.
Then we observe the body. If there is any body pain or condition that takes our attention away from the breath, observe it. Be with it. Give it a label. If it’s a pain in the knee, call it that. Stay with the pain or itch or muscle tension or churning stomach, etc., until it fades; then go back to the breath. Stay with the breath until another body function comes along. Be with it. Do not judge. Just observe. Be with it. Give it a name. As it fades go back with the breath.
Then we observe the heart. Observe emotions as they come. If an emotion takes you away from the breath, give it a name. Be with it until it goes away. (A lot of our trouble is that we run from our emotions rather than being with them.) Give the emotion a name. If it is fear, call it fear. If you feel good you might call it happy. Observe the emotion. Be with it until it fades then go back to the breath until another emotion comes.
Next work with the mind. If we find ourselves leaving the breath to observe the thought and give it a label. If the thought is about what you are going to do later, call it planning. Observe the thought fade. As it fades go back to the breath until the next thought takes us away from the breath.
After doing this you can go with them all. Whenever something takes you away from the breath, label it, be with it, observe it fade and go back to the breath.
Copyright ©2000 Linda Blanchard All Rights Reserved Worldwide. Date Added: March 17, 2000. Last Update: January 07, 2009