Vipassana, which means to see things as they really are, is one of India's most ancient techniques of meditation. It was rediscovered by Gautama Buddha more than 2500 years ago and was taught by him as a universal remedy for universal ills, i.e., an Art Of Living.

This non-sectarian technique aims for the total eradication of mental impurities and the resultant highest happiness of full liberation. Healing, not merely the curing of diseases, but the essential healing of human suffering, is its purpose.

Vipassana is a way of self-transformation through self-observation. It focuses on the deep interconnection between mind and body, which can be experienced directly by disciplined attention to the physical sensations that form the life of the body, and that continuously interconnect and condition the life of the mind. It is this observation-based, self-exploratory journey to the common root of mind and body that dissolves mental impurity, resulting in a balanced mind full of love and compassion.

The scientific laws that operate one's thoughts, feelings, judgments and sensations become clear. Through direct experience, the nature of how one grows or regresses, how one produces suffering or frees oneself from suffering is understood. Life becomes characterized by increased awareness, non-delusion, self-control and peace.

Vipassana Instructions

Very briefly: Sit erect in a comfortable position. If in a chair, keep your back away from the chair's back, feet flat on the floor; if on the floor, using a cushion will help you keep the back erect with the least fatigue, and cross your legs in a comfortable way. Most people close their eyes, but if you tend to get sleepy, keep your eyes half open and look downward at about a 45-degree angle with soft focus on the floor. Be balanced.
     Without in any way trying to control your breathing (let it be as it wants) put your attention on your breath. You do not try and control your breath, mind, or your body, except for maintaining quietude and stillness within. (You don't keep still by tensing your muscles - you maintain stillness simply by not moving - by poise!) Maintaining the primary focus of your attention on the breath is practice in concentration (samadhi), which is half of vipassana.
     At the same time, while your primary attention is on the breath, be aware of what else is going on within you (and around you): your thoughts, emotions, feelings, sensations - this is the other half of vipassana: mindfulness practice. 'Staying in the present moment' covers a lot of this. Notice the kinds of thoughts, feelings and sensations that come up, and if certain thoughts or feelings tend to repeat, notice that too. Important: do not analyze what comes up - just notice.
     When you become aware that you've lost your primary focus on the breath, just gently return to the breath, and (this is very important) with no sense of having failed at anything (because you haven't!). Just come back to the breath. Almost all difficulty with meditation is due to our minds jumping in and complicating it - it is a very simple yet subtle activity.

In greater detail: Our sangha is very grateful to Dennis Warren of Sacramento Insight Meditation for allowing us to put on our site his "Going Home" vipassana instruction booklet. You won't find clearer basic instructions for beginning or advanced students of this art of self-exploration than in this guide. Thank you, Dennis.