Vipassana Meditation: Learn how to meditate in 5 simple steps

by Pooja Mukherjee
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The power of meditation has its own perks. A perfect session can provide us with the inner peace we need for the day; it also gives a break from the hectic schedule we face every day and reflect upon what’s important and what’s not. 

With new meditation techniques emerging up based on ancient Buddhist teachings, the one that is catching everyone’s eye is the Vipassana meditation. Why? Because it sounds simple. One just needs to sit somewhere, close their eyes, and forget everything that happened. However, inner peace cannot be achieved in a day, and perfecting any form of meditation and reaping its benefits takes years of practice.

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Even if the idea of meditation sounds simple to you, there are specific steps one must follow for a fruitful session. Meditating in a hurry or thinking about a thousand things at the back of your mind during guided meditation won’t give you the happiness you wished of. Following are five basic steps to perfect the act of meditation for beginners:

1. Take a deep breath: The first step towards ‘trying’ to achieve peace from meditation is to take a deep breath and let go of everything. Literally, everything. It is necessary to forget about everything that is going on in your mind, any worries, doubts, questions and troubling thoughts. Pausing to reflect back upon one’s mindfulness is imperative at this stage. 

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2. Forget about your surroundings: Try to distance yourself from everything that is happening around you. It is a myth that guided meditation requires one to stay at a calm surrounding; one can meditate in a crowded room as well. It also depends upon how well we are able to zone out and practice om meditation,’ which helps us to forget everything and concentrate on the rhythmic sound of ‘Om.’

3. Focus on the palms of your hand: Transcendental meditation requires us to focus on inner peace and emotional stability. It is a silent mantra meditation that can be done by concentrating on one’s breathing; however, focusing on the inhaling and exhaling can be quite tedious at first because our mind might wander around to the various activities happening around us.

A much easier alternative is concentrating on the palms of one’s hands, and feeling the blood circulation from the tip of our fingers, the sensations traveling throughout our body.

4. Vipassana meditation: Vipassanā meditation is a mindfulness technique that instills calmness through slow, focused breathing, combined with observing the physical and mental changes during meditating, to gain insight into the true nature of this reality we live in. In the fourth step, it is imperative that we reflect upon the nature of reality of our existence, and practice to let go of unnecessary emotions to attain peace.

5. Open your eyes slowly: Completing your meditation session successfully is just as important as starting it. After practicing transcendental meditation for 20-30 minutes, one should slowly come back to the reality of their surroundings without losing the essence of inner peace.

It is advised to take a few deep breaths and once you are content and ready to come back, open your eyes slowly. Be aware of your surroundings but do not be in a hurry; slowly move your arms and legs and sit down to contemplate your experience. Once you feel satisfied, you are now ready to face the world again.

It is important to note that success never comes on your first try. And there is no such thing called beginner’s luck in meditation. Do not get disheartened if you are not able to completely zone out from your chaotic thoughts or anxiety. 

What matters is being able to carry on, concentrating on your breathing, and completing the task which you took upon. Practicing 10-minute meditation every day would help you slowly unravel the beauty of being able to control your emotions and enjoy mindfulness. The magic is in our minds, waiting to be discovered. 

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