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Vipasana

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more on this site:  
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site map    Articles and Quotes    Eco Building    Tools and Techniques

space2b - All Rights for this website reserved to Guy Shemer   ...   site designed and built by Guy Shemer

Vippassana
Sit comfortably (if you can in lotus/half lotus or crouching on your neese), the main thing is to hold your spine up straight. Close your eyes and allow the attention to move inwardly into the body.
In this meditation you scan the body from within, part by part, piece by piece, from top to toes and then from the feet back upwards and so on. Look for Physical sensations mainly: heat sensation, coldness, itching, heaviness, lightness, flow, solidity, emptiness... whatever is there. After you stay with one sensation in a specific area for a few seconds, move on to the next area. If you feel nothing in some areas, stay there for a minute or two and then move on. Also notice thoughts, emotions and anything that rises in the field of your perception. Dont look for anything specific, dont encourage nice sensations and dont resist unpleasant ones. The purpose is to stay equanimus and unattached. This meditation could be practiced for an hour or for as long as you feel comfortable with. Try keep the same posture and your eyes closed.
It is better to have proper guidance before practicing this meditation.