In the previous post, we learnt about Shamatha or the calm meditation. As discussed, first we need to calm our mind, make it single-pointed and focused, and then use insight meditation to weed out all that has been causing discomfort in our bodies and mind. This will take some time, of course. By focusing on your breaths, you’d slowly be able to direct your focus wherever you want and stay attentive for long durations. Once you are there, it is time to experience Vipashyana.
What is Vipashyana?
Vipashyana, sometimes referred as Vipassana, means seeing the reality as it is. Without biases, without judgement. Simply experiencing it. This is an ancient meditation technique and is said to have been taught by the Buddha. These days the practice is taught at Vipassana meditation centres in India and in various other parts of the world in a ten-day residential course format. These courses are free of cost, but one can donate a small amount of money if they wish to.
Vipashyana involves looking into the mind itself with a great question mark. What are the things closest to us? They are our thoughts and emotions. In fact, so close they are to us that we barely notice them or realise that they too can be separated from us. They too can be untangled, visualised and analysed. This is what we do in Vipashyana.
Just like Shamatha, there are many ways to practice Vipashyana and we will focus on the simplest of the methods here.
- Two things we have to keep in mind before we begin. The first is to practice Shamatha so that our mind is in a calm state. And the second is to always remember that Vipashyana is about enquiring into the nature of our mind. Some people can additionally make use of writing, art, or even a conversation to work towards this goal.
- Now, it is time for you to sit down, with straight back and upright shoulders. Breathe as you have been breathing and following the breath in Shamatha practice. 15-20 minutes sessions are perfect for beginners.
- Start with one sense organ at a time. Take hearing first. Observe all the sounds that are coming to your ears and causing a sensation in your head, perhaps evoking an emotion too. It could be someone honking outside, causing annoyance in your head. You do not have to do anything. Simply observe the passage of that sound leading to an emotion. Practice this exercise with hearing for at least a few days.
- You can repeat the same exercise with sight or touch. Simply observe what you are looking at or any physical sensation in your body and how that is causing a feeling in your mind.
- This is the first step. You separate your senses and see clearly how the external world through your senses is affecting you.
- The second step is to work on the thoughts. When you are sitting and breathing with your eyes closed, notice that a thought would pop up inside your head. Where does it come from? Where does it go? Normally, we do not pay much attention to the thought itself and instead get caught in its web. Now, you won’t do that. Just observe the thought very precisely. Observe and let it go. Another thought would come. Observe and let that go as well.
- The above step teaches something significant about ourselves. That we are not our thoughts. Or our emotions. These thoughts, these emotions – they come and go. Seeing them clearly makes much more easier to deal with them.
- The last step is the most important, and perhaps the hardest one. You will have to look for yourself. Your own consciousness. Where do all these feelings generate? Where do we feel these emotions? Try to locate that point. Most likely you will fail. That is completely fine. You do not have to stop. Just keep observing, keep looking for yourself. If you practice that long enough, you too will find the nothingness in you, as Buddha did. That is not too say that there is nothing inside but there is only the consciousness that is at work with the help of senses and brain. This realisation brings a lot of lightness and ease into our life experiences.
- The key is to follow the method and keep practicing. As mentioned before, this will take a lot of time. But you will see the progress from session to session and that can be perfect motivation.
- Finally, do not forget to congratulate yourself after every session.
Kalampedia 