The word "vipassana" means "enlightenment". Vipassana meditation or enlightenment meditation is done by strictly controlling the mind and bodily desires in order to bring about major changes in daily life. Enlightenment meditation can help you overcome problems, clear your mind, and make wise decisions. When doing vipassana meditation, you do not need to concentrate on a particular object, such as the breath. Instead, be aware of what you're doing while paying attention to what's going on around you. Determine the right location and time to meditate, then focus your energy on finding the true meaning of life.
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Part 1 of 3: Preparing to Meditate
Step 1. Set a time to meditate
The way to do enlightenment meditation is to accept the situation and be fully aware of the things that distract you. However, meditation is less effective if it is done in a noisy or distracting place. Ideally, meditation is done in the morning as soon as you wake up. If you've never meditated, start setting aside 15 minutes a day to practice.
Step 2. Find a quiet place to meditate
According to Buddhism, meditation should be done under a shady tree in the forest or in a closed, quiet place. In order to meditate well, make sure you are in a very comfortable and distraction-free place.
- Being alone in your room can be the best option, but noises from outside the house or other rooms may be distracting.
- A bright, well-ventilated room is perfect for meditation. Avoid messy rooms.
- The meditation place does not need to be soundproof because occasional sounds make meditation more effective.
Step 3. Sit comfortably
Cross your legs and straighten your body so that it forms an angle of about 90° with the floor. Sitting for a long time while hunched over can trigger back pain or fatigue so you can't meditate properly. In addition, you need to activate your core muscles so that you can sit up straight for long enough.
- If your back hurts or your legs feel uncomfortable when sitting cross-legged, you can sit in a chair so you can meditate with good posture.
- Make sure you stay comfortable while meditating because you need to sit long enough to be able to focus your attention on physical sensations.
- While meditating, you can sit cross-legged in the full lotus or half lotus posture.
Step 4. Close your eyes
Once you find a comfortable sitting posture, close your eyes and begin to relax. Closing your eyes helps reduce distractions so you can fully concentrate while meditating.
Part 2 of 3: Watching the Breath
Step 1. Breathe normally
You don't need to change the way you breathe. While breathing normally, pay attention to the flow of air flowing into the lungs through the nostrils so that the chest and abdomen expand.
Step 2. Focus on a specific body part
You stay focused if you pay attention to certain body parts in the respiratory system, such as the nostrils, lungs, or diaphragm. This step helps you focus.
Paying attention to your breath can trigger drowsiness. Redirect your attention to your breath so you can concentrate on controlling your thoughts
Step 3. Observe the beginning, middle, and end of each inhalation and exhalation
The awareness of noticing different sensations while breathing, for example when the chest and abdomen is expanding and contracting, must be continuous. Don't breathe out of breath just to pay attention to certain physical sensations or muscle movements. Instead, breathe deeply while feeling physical sensations in each affected body part.
- To make it easier, use short words or phrases to associate the process of breathing (eg full, empty, up, down) while thinking about it as you breathe.
- Placing your hands on your stomach can help you focus your attention on your breath.
Step 4. Imagine your stomach expanding and contracting
Instead of thinking about the muscles or abdominal wall, visualize the movement of the stomach when viewed from the front. Imagine the stomach moving back and forth as if following a horizontal line.
Think of this movement as a wave of water swinging up and down. When you imagine a wave, you notice a swaying up and down motion that you don't realize that actually the swing is due to the movement of the water
Part 3 of 3: Overcoming Distractions
Step 1. Focus for a moment on the distracting noise
As soon as you hear a sound or something that bothers you, immediately pay attention to the sound. Just like when you associate stomach movement with a certain word, label it a mentally audible sound.
Step 2. Determine the duration of the meditation
If your mind is easily distracted or prompts you to stop practicing, determine a meditation duration or object to focus your attention on. Overcome distracting thoughts by making the intention to meditate for 1 minute a day without getting distracted. Another way, focus attention only on the movement of the stomach. Do this trick until a new habit is formed, then gradually increase the duration of the meditation.
Step 3. Redirect attention to the breath
Once you're able to meditate without being distracted by noticing and labeling distracting sounds, focus your attention on the breath again. While meditating, it is possible for the focus to shift from distraction to repeated breaths. Focus your mind by living your life in the present, practicing focussing, and allowing the connection between your breath and the external situation to occur naturally.
