How to do Vipassana Meditation? [Step-by-Step Guide With Benefits]

We live in a digital age when work and life stress are leading to a lot of mental health issues and thereby causing more and more physical health problems. Everyone is busy in a rat race to excel, And this is the deeper cause of stress, anxiety, disturbed mental peace, and all-the-time worried mind. What we don’t realize is that if we do not have a healthy mind, body, and soul, what will be the use of excellence and money?

High time we realize the importance of inner calm and a healthy mind, over any other materialistic pleasures and the race to be better than others. But how do we do this? To quieten your mind, to stop comparing yourself with others and reduce regrets of the past; to stop worrying about the future and start living in the present, and to make your brain respond positively and more meticulously to any kind of situation, we recommend the Vipassana meditation technique as the best way out.

Vipassana is one of the most ancient forms of meditation practices. It is simple yet versatile, and that’s what makes it very popular among the masses these days, across the world. So much so that people spend 10 days in strict Vipassana Meditation Camps just to detox their mind, body, and soul.

Why? Because people have realized that Vipassana meditation benefits are long-lasting and proven scientific benefits. And if you practice it for life or long term, you will never have to look back.

Vipassana Meditation Posture

We will take you through the whole process of How To Practice Vipassana. But before that find some mental joy by knowing the Top Vipassana meditation benefits or scientific advantages of Vipassana.

1. Stress Reliever


Like other techniques of meditation, Vipassana is a great stress reliever – one of the top proven scientific benefits of Vipassana. After all, during Vipassana, you are supposed to stay silent and away from any gadgets, reading, or writing material. An ideal detox, because when distractions are away, you focus just on your mind, body, and soul via meditation.

And this gets rid of harmful mental thoughts thereby detoxing your body to make it stress-free. And this is the core advantage of Vipassana meditation for beginners.

2. Reduce Anxiety

During Vipassana practice, you take on meditation breathing techniques or Vipassana breathing, which acts as a natural detox. Also, when stress begins to leave the body as discussed above, gradually anxiety also starts pushing off the mind. What is anxiety? In simple words, just a mental condition of letting the brain be hyperactive and tense due to external stimuli. When these external forces as discussed above are kept away, the negative or stressful thoughts leave the brain, thereby reducing anxiety.

Vipassana Reduces Anxiety

Thus, we encourage Vipassana among the top forms of meditation because anxiety and nervousness reduction are scientific benefits of Vipassana.

3. Enhance Mental Wellness

Mental wellness is nothing but a condition when your mind is in sync without body and soul, which we term as Vipassana mindfulness about your overall wellness. When stress is relieved by Vipassana followed by meditation, the mind is in a relaxed state. And stress hormones production gradually reduces to a great extent. When stress and anxiety are reduced, one is in a better mental condition.

One of the best Vipassana meditation benefits is that we are able to have great self-acceptance, better competence, enhanced engagement and growth, and no wonder positive relationships. And all this jointly keeps us mentally well and happy.

4. Reduce Intrusive Thoughts and Improved Concentration

buddhists-mediation- concentration

When you begin the practice it is tough to maintain focus; the mind wanders in all directions and to all kinds of thoughts. Initially, you might leap back to your past and judge or analyze yourself, your life. Don’t worry, with gradual practice simply start practicing gratitude during meditation; start bringing awareness about your inner power, self-pride, and counting all positives.

Gradually you will discipline your thoughts in such a way that negative or intrusive thoughts will start leaving your mind. And when this happens, the mind develops better concentration power.

5. Strengthen your Resilience


Adhitthana or strong determination is the end result of good practice of Vipassana- one of the best forms of meditation. You learn its importance and no matter what is happening around you, you stay focussed on strong willpower, resolve to stay mentally healthy, and stick to your meditation practice, even if you are facing a very strong emotion inside – for instance, a close one’s loss.

In short, Vipassana makes you rise above all things, to make self-care a priority via meditation and mental well-being. No wonder Vipassana meditators develop resilience – the power to bounce back even from the deadly hallows! Because diligence, patience, and tolerance are add ons that come along.

5. Develops Inner Peace

The ultimate Vipassana meditation benefits lead to inner calm and peace. How? Well, when all the above five factors are embodied in your via Vipassana, how can inner peace stay away from you? Vipassana Gurus teach you how to remain equanimous under different situations and when this happens, inner calm dawns leading to unshaken inner peace.

6. Increase Brain Plasticity


Brain Plasticity is nothing but the restructuring of negative thoughts to positive ones via Vipassana mindfulness, especially when any adverse situation arises. Vipassana’s long-term benefits are the ability of your brain to find a solution or a pathway ahead, with ease and without anxiety is brain plasticity.

And a Vipassana-trained calm brain is always way ahead of others in having that increased ability of brain plasticity. After all, ideas arise when your inner core is in tune with Universal energy that guides your consciences towards solutions.

7. You Start Living In The Present

When you practice meditation breathing techniques or Vipassana breathing, you focus on your inner core and start valuing your own self more above and beyond the chaos around you.

Vipassana practitioners have the virtue of inner peace, the power of positive thoughts, and gratitude; they can handle adverse situations due to strong brain plasticity. So, no wonder they begin living in the present moment instead of worrying about the future. No wonder we call Vipassana one of the best forms of meditation.

8. Unconditional Joyful Life

This factor is among Vipassana’s long-term benefits. When one practices Vipassana mindfulness regularly, then anxiety and stress leave us; gratitude and the willpower to live in the moment start sinking in and become a permanent factor in life.

And all these combined together make our life disciplined, keep us away from worries, bring in inner calm and thus keep us happy no matter what! Moreover, Vipassana detaches us from the materialistic world, despite living in the same. And detachment leads to unconditional joy.

9. Helps Get Rid of Addiction


Suppression of negative emotions or suppression of your depression pushes one towards addiction. The whole idea of addiction is temporary escapism from worrying thoughts. And mindful training of meditation breathing techniques or Vipassana breathing helps you get rid of existing body toxins as well as those mind-controlling negative thoughts, as we discussed above.

So rather than suppression of thoughts, one gets into self-control of positive thoughts and moves towards resilience. And when negative emotions are under control, the curing to have an addiction starts going away. Many de-addiction centers across the world use Vipassana as rehab therapy because they have seen the alive, scientific benefits of Vipassana.

How To Do Vipassana At Home

When you are practicing Vipassana at home regularly, don’t worry that you will have to stay silent for 10 long days! Now that’s a misconception that many have. So let us teach you the correct way of how to execute a 30-minute Vipassana in your everyday life. For the benefit of all, we are sharing all the core steps of Vipassana meditation for beginners.

Step #1: Select a Fixed Daily Time & Quiet Location

This is to discipline yourself and not miss the practice. The ideal time is when you wake up and your mind is naturally off any negative thoughts. Vipassana meditation for beginners can start with 15 minutes per day and graduate to 30 minutes. Keep your gadgets and all kinds of distractions away for this time.

Always remember that image of Lord Buddha doing meditation under a tree – alone and undistracted. Don’t hunt a tree, please! Rather find solitude, a silent corner – if not at home then outside in a park.

Step #2: Sit in a Comfortable Posture

You have to sit in Siddhasana, but ensure that the sitting of 30 minutes doesn’t fatigue or pain you out. Anyone who has health issues can find a chair or comfortable sitting arrangement.

Step #3: Close Your Eyes

Once a comfortable body posture is attained, simply close your eyes and sink yourself into relaxation. Closing the eyes further cut you off the surroundings and helps you better focus on the Vipassana meditation technique.

Step #4: Vipassana Breathing Process

Meditation breathing techniques are no rocket science, all you need to do is focus on the air you inhale and exhale. Your mind might begin to distract, as we mentioned earlier, but keep bringing it back to focus on your breathing. Start by visualizing your breath get into the nostrils; then fill up your chest; further, reach your abdomen and gradually come out of your nose again.

Vipassana Breathing Process

Minutely observe this and appreciate God the best scientist of the universe who created your wonderful body! As you keep breathing, start focusing more minutely on each part of the breath – right from the nostril to air passage to the diaphragm, lungs, abdomen, etc. This sharpens your attention process. No focus on body sensations like lowering or falling of the chest, simply direct your mind to observe the breath.

You may set the timer for 15 minutes and gradually increase the time. But if you are doing it more than the time set, it will always be great. So don’t be worried. Practice as much as your mind, body, and soul demand.

Summarising What We Learnt Today

Whether it is Vipassana meditation for beginners or for experts- we have shared with you all the major Vipassana meditation long-term benefits that have far-reaching consequences in keeping your body’s overall health. Mental health at times is neglected by us, but not many know that mental health governs the whole body’s health. So we encourage you to practice the Vipassana meditation technique for having sound holistic health. If you have any more queries on Vipassana guided meditation, you may always write to us.

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