Vipassana Meditation

Instructions

  • Decide on the amount of time you’d like to meditate.

  • Find a quiet place that doesn’t have distractions.

  • Sit on the floor or in a chair with your feet on the ground.

  • Straighten your back while relaxing the body.

  • Close your eyes.

  • Breathe naturally.

  • Focus on the body’s sensations, especially the breath in and breath out.

  • Act as a silent, objective observer of your thoughts, feelings, and sensations.

  • Refrain from judging yourself.

  • As distractions come up, observe them and return to your breath.

  • When time is up, finish your practice by taking a deep breath in and out through the nose.

  • Gently open your eyes when you’re ready.

Modifications

  • N/A

Contraindications

Type of pose

  • Meditation

Parts of Body Benefited

Other poses that cultivate:

Calm

Connection

Focus

Intention

Other strategies from:

Meditation