Vipassana Meditation at Home: some simple exercises

Stress and anxiety are a problem that affects millions of people, who turn to pharmacological solutions, or in the best case seek to improve their health through physical exercise. There are more and more, however, those who come to vipassana meditation , which originates from the oriental wisdom and adapted to our daily necessities. Unfortunately, we can not all afford to attend a face-to-face class. If that is your case, starting by practicing Vipassana Meditation at home could be the solution you are looking for.

What is vipassana meditation?

The Vipassana meditation  is based on continuous attention to the present moment. Its regular exercise helps you to increase your level of concentration and to calm your mind, assuming the challenges without succumbing to anxiety. Practicing vipassana meditation at home is a simple way to get started in this discipline.

How to do Vipassana meditation?

You can start from now, you just need a series of very clear things. As well as the Stylecraze page in the Vipassana Meditation – Its procedure and Its Techniques article  ,  the following procedures to do vipassana meditation at home are:

1. The place: find a suitable space

In the first place, it is important to look for a quiet place where the noise of urban and / or community life does not disturb you, because even the slightest sound can distract you. It is also not appropriate to use earplugs. The ideal is to sit on the floor and it does not have to be a very large space, just enough to make you comfortable.

2. Comfortable clothing

Wear wide clothes. Comfort is a must. Do not wear shoes during meditation and avoid wearing a belt and jackets.

3. Ways to sit

In addition, there are many different ways to sit down to practice vipassana meditation:

Half lotus : the most common form. Legs crossed with the right foot on your left thigh.

Full lotus: this posture is only suitable for people with a flexible body. Crossed legs, with the right foot on the left thigh and the left foot on the right thigh.

Indian style: cross the legs so that the left leg is below the right and your right foot is below the left.

Burmese style: approaches the Indian style. Cross your legs so that none is under the other. Both should be in front of your pelvis.

Once you have chosen the optimal way to sit, keep your hands in your lap one on top of the other. Now, close your eyes and concentrate.

4. Exercises:

There are many exercises that you can try to see which one convinces you the most. Here we bring you a few examples to start:

As you close your eyes, choose a midpoint in the vertical line of your body (a few centimeters above your navel, approximately). Try not to look at that point, simply inspire and expire by focusing your thoughts on that point. Concentrate on the up and down movements of your stomach. You can place your hand at that point to help you. In this way, you understand that these up and down movements are not a continuous chain. They are two separate actions. That is what vipassana meditation consists of; Observe a specific thing by giving all your attention at a precise moment.

5. Let it go:

The main purpose of most meditations is to learn to let go, let go of those emotions that disturb your life and mind. In vipassana meditation this is achieved through the process described above. The concentration in the movement of the stomach caused by breathing allows you to focus your mind on something very concrete and of the present; moving away from all kinds of thinking and allowing yourself a moment of peace and reflection.