Vipassana, or insight meditation, is believed to be the form of meditation practice taught by the Buddha, and although the specific form of the practice may vary, it is the basis of all traditions of Buddhist meditation.
Sit quietly and peacefully in any position with your back erect, and with your body relaxed. Many people like to sit with crossed legs, but this is not necessary.
Close your eyes and place your attention on your body or breath. Breathe normally - neither slowing your breath down nor quickening it. You will become aware of certain sensations as you breathe in and as you breathe out. It is good to have gentle intentions around the practice, and to just be attentive to whatever is happening. It is quite usual for the mind to wander off, or for difficult feelings, thoughts and memories to arise. Just stay aware as much as possible about what is actually happening for you.
It can be useful to attend a meditation class or retreat in order to learn more about Vipassana meditation. This website gives step-by-step instructions of the traditional Buddhist practice, or you can check out this video for a more creative and relaxed approach to sitting meditation.
This meditation breaks old, ingrained patterns in the bodymind that keep one imprisoned in the past, and permits the experience of freedom, silence and peace that are hidden within.
The meditation is meant to be done in the early morning, when "the whole of nature becomes alive, the night has gone, the sun is coming up and everything becomes conscious and alert."
This is a meditation in which you have to be continuously alert, conscious, aware, at every stage. Remain a witness. Don't get lost. Breathe as fast, as deep as possible, bring your total energy to it, but still remain a witness. Observe what is happening as if you are just a spectator, as if the whole thing is happening to somebody else. And when everything stops in the fourth step, then this alertness will come to its peak.
Instructions:
The meditation lasts one hour and has five stages. Keep your eyes closed throughout, using a blindfold if available. It can be done alone, and it can be even more powerful if it is done with others.
First Stage: 10 minutes.
Breathing chaotically through the nose, let breathing be intense, deep, fast, without rhythm, with no pattern - and concentrating always on the exhalation. The body will take care of the inhalation. The breath should move deeply into the lungs. Do this as fast and as hard as you possibly can until you become the breathing. Use your natural body movements to help you to build up your energy.
Second Stage: 10 minutes.
EXPLODE! Let go of everything that needs to be thrown out. Give your body freedom to express whatever is there. Go totally mad. Scream, shout, cry, jump, kick, shake, dance, sing, laugh; throw yourself around. Hold nothing back; keep your whole body moving. A little acting often helps to get you started. Never allow your mind to interfere with what is happening. Be total.
Third Stage: 10 minutes.
With arms raised high above your head, jump up and down shouting the mantra, "Hoo! Hoo! Hoo!" as deeply as possible. Give all you have; exhaust yourself completely.
Fourth Stage: 15 minutes.
STOP! Freeze wherever you are, in whatever position you find yourself. Don't arrange the body in any way. Be a witness to everything that is happening to you.
Fifth Stage: 15 minutes.
Celebrate! With music and dance express whatsoever is there. Carry your aliveness with you throughout the day.
Video Instructions:
For video instructions, see this video.
On Sundays at Gondwana Sanctuary, our meditation hall is a silent space (by agreement with our neighbours). So on Sundays you can do this silent alternative: rather than throwing out the sounds, let the catharsis in the second stage take place entirely through bodily movements. In the third stage, the sound Hoo! can be hammered silently inside, and the fifth stage can become an expressive dance.
This "sister meditation" to the Dynamic meditation above is best done at sunset or in the late afternoon. Being fully immersed in the shaking and dancing of the first two stages helps to melt the rock-like being, wherever the energy flow has been repressed and blocked. Then that energy can flow, dance and be transformed into bliss and joy. The last two stages enable all this energy to flow vertically, to move upwards into silence. It is a highly effective way of unwinding and letting go at the end of the day.
Allow the shaking - don't do it! Stand silently, feel it coming, and when your body starts a little trembling, help it, but don't do it! Enjoy it, feel blissful about it, allow it, receive it, welcome it, but don't will it.
Instructions:
The meditation is one hour long, with four stages.
First Stage: 15 minutes.
Be loose and let your whole body shake, feeling the energies moving up from your feet. Let go everywhere and become the shaking. Your eyes may be open or closed.
Second Stage: 15 minutes.
Dance ... any way you feel, and let the whole body move as it wishes. Again, your eyes can be open or closed.
Third Stage: 15 minutes.
Close your eyes and be still, sitting or standing, observing, witnessing, whatever is happening inside and out.
Fourth Stage: 15 minutes.
Keeping your eyes closed, lie down and be still.
