Good To Know: How To Do Vipassana Meditation?

Good To Know: How To Do Vipassana Meditation?

How to Perform Vipassana Meditation?

The key to happiness lies within. Practicing meditation develops inner peace from within, and promotes a happy living.

Several meditation techniques bestow great benefits to your body, mind, and soul.

Vipassana Meditation is one such technique that helps you grow in a broader sense with complete wholesomeness. It is also called “insight meditation”, and evokes your true self. The popular dictum “Know Thyself” bears testimony to this practice of meditation.

Vipassana Meditation was originally practiced by Buddhas, and popularized by their sect.

However, it does not mean that you need to belong to that particular religion to practice it. According to the Buddha, happiness does not depend on your external world, but knowing yourself clearly is the key to happiness.


What is Vipassana?

The word Vipassana has two parts – “vi” and “passana”. Passana means seeing, or perceiving, and the prefix, vi, has some meanings including thorough, or intensive.

In either case, Vipassana means seeing with a deep, intense, or powerful vision. It is the ultimate confrontation of reality achieved through deep insight and experience.

Now that we have looked into what the term Vipassana means, we will now enlighten you on how to do Vipassana Meditation, and also throw light on its benefits.


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How to Do Vipassana Meditation?

Several exercises fall under the purview of insight meditation. To start with, we will begin by looking at simple exercises for beginners. But before we start, let us start with some basics that need to be kept in mind before you start meditating


  1. A Suitable Place

Find a secluded place where you can sit conveniently without any distractions for some time. It might be difficult to find an entirely silent room, but try to stay away from noisy phones, television, etc.

Don’t wear earplugs in order to steer clear of any noise. If you meditate in your bedroom, sit on the floor rather than the bed so that you don’t end up falling asleep.


  1. Clothing

Take off your shoes and wear loose, or comfortable clothing. If you are practicing away from home and unable to change clothes, then at least remove your jacket, footwear, and make yourself as comfortable as you can.


  1. Sitting Posture

The following sitting positions are recommended for Vipassana Meditation

  • Half Lotus – Sit cross-legged on the floor and rest the right foot on top of left thigh. Most meditators use this pose with ease.
  • Full Lotus – You need to be flexible to do this. Sit cross-legged, rest your right foot on left thigh, and also the left foot on right thigh.
  • Cross-Legged – Simply sit cross-legged. However, it tends to be less stable when compared to other sitting styles like a half
  • Burmese position – Sit on the floor with bent legs and not crossed. One leg should lie in front or outside of the another and should not touch each other.
  • Sit on a Chair – If sitting on the floor is too hard for you, then simply sit on a chair. Keep your feet flat on the ground and don’t lean on the back of the chair too much.


  1. Mental Noting

Label your actions with a mental note as you do your meditation. These notes are to be said silently at the time of perceiving something.

For example, when you are taking a step, label it as moving and stepping down. The act of labeling will help you throughout this meditation technique.

Find your desired comfortable position from the above and try to sit erect without slumping back.

Put your hands on your lap and rest one on top of each other, with palms facing upward. Don’t try to hold too tightly.

Close your eyes for better focus, and you are all set to perform insight meditation now.


Vipassana Meditation Technique

Exercise 1 – Rising and Falling

Step 1 – Adopt one of the sitting postures and lay your hands on top of each other with palms facing up. If you are disabled, lie down and put your hands on the abdomen the same way. Close your eyes.

Step 2 – Direct your focus towards your abdomen. Don’t try to point your eyes directly at the spot. Just position your mind there. The point should be the midline of your body.

Step 3 – Breathe in and Breathe out. As you do, observe your abdomen expand as you inhale, and contract as you exhale. These movements are referred to as rising and falling.

Step 4 – Observe the rise and fall with your mind and experience them as separate actions. Let go of all your worries and stress and just put your attention to the abdominal movements at the present moment.


  • Don’t try to visualize the abdomen and its movements. Just be aware of it mentally
  • Breathe naturally and don’t control it too much
  • If you are unable to perceive the rise and fall movements, place your hand on your abdomen to help you, and after sometimes let it run the normal course
  • Practice the rising and falling meditation anywhere from 5 minutes to an hour

Congratulations, you have mastered the basics of insight meditation.


Exercise 2: Walking Meditation

This is a walking meditation exercise that practices slow walking movements. Observe the movements of your feet with your mind (and not necessarily your eyes).

Step 1: Stand and hold your hands, clasping the wrist of the other. Don’t look at the room, and direct your attention straight ahead, or look slightly down without leaning.

Step 2: Slowly lift your right foot, then place it on the floor. Take one step, and be aware of the full movement. Remember that the left foot is still behind you. Pause for a moment.

Step 3: Do a step with your left foot and stop.

Step 4: Continue taking a step, one at a time, with a gentle pace.

Step 5: When you reach the end of the path, it is time to turn. Lift your right foot and pivot along the heel, turning to your right side. Place your right foot down and keep your head in line with the torso.

Step 6: Lift the left foot and place it alongside the right foot. You should have turned 90 degrees now.

Step 7: Follow steps 5 and six again to make a complete 180-degree turn.

Step 8: Follow walking at a slow pace and repeat the same steps as long as you like.


  • This is a slow pace of walking
  • Stop after taking each and every step, and be aware of the movements
  • The resting foot should lay on the floor and only move after the active foot has finished moving
  • Always label the movement of your steps mentally, as in “stepping, putting ”


Benefits of Vipassana Meditation

There are several advantages of the Vipassana Meditation technique. Let’s look at a few key benefits:

  • More Focus – It gives the mind stronger motivation, patience, and concentration. The mind is more aware of what it is doing, which therefore leads to mindfulness.
  • Purification – At the moment of deep concentration, your mind is purified of ill-thoughts and eradicates all hindrances.
  • Overcome Sorrow and Lamentation – When you practice this insight meditation, even when bad news saddens you, you are bound to forget it and not worry about it. It detaches you away from your worries when you concentrate fully on the present moment.
  • Awareness – Gain great mental strength and stability with increased awareness. You also have an increased sense of objectivity and balance. In the previous eras, Buddha has advocated this meditation in order to gain enlightenment.
  • Physical Benefits – It also impacts your body a great deal. A healthy mind undeniably leads to a healthy body. So if you are suffering from back pains, migraines, or other ailments, you can get rid of these by practicing Vipassana Meditation.
  • Non-Religious – You do not need to belong to Buddhism to practice this meditation. This meditation was devised for everyone with a view to acquire better mental health.
  • Straightforward and easy to Follow – The meditation is very easy to do, and once you master it with few rounds of practice, there is no stopping you.
  • Free from All Delusions – Practicing Vipassana gets rid of all stupidity in the mind and frees you from all confusions. Mindfulness is the only way to fix your delusions, and it makes you firm.


Final Words

As seen, Vipassana mediation is an age-old practice with proven benefits for all. It is the only form of mindful meditation that cultivates wisdom and learning through self-awareness and insight.

As stated by the forefathers of Vipassana, when you look into something with growing clarity and precision, you perceive the real you. Seeing each component as distinct in each aspect will let you explore its reality.

Become mindful and improve your mental strength. Meditate your way to healthy living with Vipassana Meditation.

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One Comment

  1. Hi, Since last 6 months i am doing experiments with breathing and to be watchful to thoughts. As much as i put efforts it got more and more difficult. Once i did it with out efforts i feel deeper experience. But i do not know, doing something with efforts is meditation or be in some state with out effort is meditation.

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