vipassana meditation technique
The Yoga Expert’s Guide To Vipassana Meditation Technique

Within the spiritual art of yoga, meditation plays a vital role in helping individuals connect with their true selves. Meditation is an ancient art, the practice of which goes back several centuries. It has helped millions of spiritual seekers transcend the ego and find the divine within themselves. One particular type of meditation that has become popular around the world is the Vipassana meditation technique.

For those new to meditation, Vipassana meditation is a traditional Buddhist and Indian meditation technique that increases your mindfulness. According to Pali, the ancient language of Buddhism, Vipassana means to see things as they really are. To help you understand this meditation technique, yoga experts have compiled a guide.

Let us first understand what exactly is Vipassana meditation.

Vipassana Meditation center

Vipassana Meditation – A Brief Introduction

You will often come across Vipassana meditation being used interchangeably with mindfulness meditation, however, the Vipassana meditation technique is a bit more specific. In Vipassana meditation, you have to observe your thoughts and emotions as they really are without judging them.

Also, Vipassana meditation is different from Pranayama or visualization meditation techniques. In Vipassana, you simply become an observer of the inner self instead of trying to alter or control your thoughts and feelings.

In short, there are numerous goals of Vipassana meditation like;

  • Quieten your mind
  • Accept thoughts and feelings as they are
  • Worrying less about the future
  • Focus on the present moment
  • Reduce regrets that occur by dwelling on the past
  • Respond to situations set in reality instead of those set in worry or preconceived notions

However, if you are a beginner to the vipassana meditation technique, it might be a bit confusing as to where you should start. Don’t worry, yoga experts have come up with some important tips to help you kickstart this meditation practice.

Beginner Tips For Vipassana Meditation

Beginner Tips For Vipassana Meditation

Now, that you are clear with the basics of the vipassana meditation technique, you now have to know the right way of doing this meditation to reap its benefits.

With that said, given below are tips to help you dive deeper into vipassana meditation.

1. Sit Still

You should relax, sit, and let your body enter a comfortable position. Yoga experts recommend you keep your body upright. You can also use leaning boards, chairs, or cushions for added comfort. Lengthen and relax your spine, and tuck your neck towards your chest.

2. Do Not Rush

One thing you should remember when trying to do Vipassana meditation is never rush into the practice. Remember, doing Vipassana requires a cool and rested mind so you should try doing it on the weekends.

As a beginner, try not to fall asleep and energize your body with a little nap after a busy day. You should book a Vipassana meditation retreat to experience the life-changing benefits of this meditation technique.

3. Adjust To Raise Awareness

After a few minutes in vipassana meditation, your body starts to relax. Try sitting in a position that makes you comfortable. Do not try to stress your body and mind too much. Try to connect with your body by focusing on the present moment. You should join a certified vipassana meditation retreat to know everything about this powerful meditation technique.

4. Focus On An Object

If you find the focus shifting away from the meditation session, search for something bigger to focus your attention on. Yoga experts recommend you try focusing on your nose to quieten your mind.

5. Keep Observing & Exploring

The entire idea behind learning the Vipassana meditation technique is to focus your mind on an object until your mind is clear of everything holding you back. You have to be mindful of building a solid mind-body connection. However, if you are distracted by your thoughts and sensations, take a deep breath to bring your focus back on the practice.

6. Let Go

If your mind is unable to focus during the meditation session and becomes restless, open your eyes and focus on what you see. The lack of resistance will help your mind go deeper into meditation. Join a certified vipassana meditation retreat to learn this powerful meditation technique from the experts.

7. Keep Meditating

The most important thing, for you to reap the benefits of the vipassana meditation technique is you have to keep up with the practice. Do not get caught up in rumours that vipassana drives you insane. On the contrary, it is a practice that helps your mind focus on the present moment.

Now, that you are aware of how you can maximize the effects of Vipassana meditation, let us check out how you should do it.

Yoga Experts Guide To Doing Vipassana Meditation

Yoga Expert’s Guide To Doing Vipassana Meditation

Are you interested in trying the vipassana meditation technique? Yoga experts have come up with some easy-to-follow steps to do this meditation the right way.

Steps To Practice Vipassana Meditation

  • Look for an area without noise or distraction. Yoga experts recommend you choose an empty room or a secluded area outside.
  • Sit on the ground in a cross-legged position. Engage your core, keep your back straight, and relax your body.
  • Close your eyes and take a normal breath. Focus on the natural breath and what you feel.
  • Be aware of each inhale and exhale. Simply observe your thoughts, feelings, and sensations.
  • If you are distracted in the middle, simply observe the distraction and focus on your breath.

Note: Keep aside 10 to 15 minutes for vipassana meditation. You should do vipassana meditation after getting up in the morning. You should start with 5 to 10 minutes and work your way up to a longer time period.

However, there are a lot of good effects of the Vipassana meditation technique. Read further to know what these are.

5 Powerful Vipassana Meditation Benefits

5 Powerful Vipassana Meditation Benefits

You are aware that vipassana meditation involves silencing your mind to focus on a single point of entry and exit of air through your nostrils as you breathe in and out. In the long run, this meditation technique brings you to a state of inner peace, and enlightenment.

With that said, yoga experts from around the world have compiled a list of the good effects of vipassana meditation.

1. Know Yourself

The final goal of vipassana meditation is self-liberation which is a state of recognizing your true self. The awareness of your true nature arises when you quieten the mind, and let go of the ego. With the daily practice of vipassana meditation, you are able to realize your true self which is unconditional joy and love.

2. Improves Concentration

One major vipassana meditation benefit is it helps you develop stronger focus by keeping your attention on the tip of your nose. However, your focus is bound to get disturbed from time to time.

Yoga experts recommend you rather not fret over it, simply bring your awareness back to your breathing every time this happens. With time you start to develop the strength and discipline of the mind.

3. Improves Physical Health

The majority of meditation practitioners focus on the mental benefits it offers and ignores the physical benefits. Vipassana meditation requires you to change your diet from a non-veg to a plant-based one. With time, this reduces the number of calories you consume on a daily basis. All these transitions into healthy weight loss and keeps you away from chronic health conditions.

4. Unlocks True Joy

Along with mental peace, vipassana meditation also gives you an undeniable feeling of unconditional joy. Although reaching this stage might take some time but the very realization of your true self helps you experience true bliss and happiness. You should enrol in a Vipassana meditation in Rishikesh to experience this wonderful benefit of Vipassana.

5. Live In Present Moment

Your mind is often cluttered with painful experiences of the past or worries of the future. Vipassana meditation helps you achieve liberation from these mind games by raising your awareness. This makes you aware of the thoughts and feelings wreaking havoc on your life and focus on the bright side of life.

However, for you to reap all these benefits, you must book a Vipassana meditation retreat in India, especially in Rishikesh. You might wonder why Rishikesh and not someplace else? Read further to know the answer.

10 day Vipassana Meditation Retreat In Rishikesh

Why Book A 10 day Vipassana Meditation Retreat In Rishikesh?

Rishikesh is a holy city in India and also the birthplace of the sacred art of yoga. It is here that millions of spiritual seekers from around the world came to connect with their true selves. Since this is where yogis did meditation for years, it is correct to say that when you want to search for Vipassana meditation registration in India, Rishikesh should be your first choice.

With that, yoga experts have come up with 4 solid reasons why you should choose Rishikesh to learn Vipassana.

1. The Birthplace of Yoga

Meditation is a yogic technique and since yoga came into being in Rishikesh, this is the place where you would get to learn authentic meditation techniques. Whether you want to learn yoga or disconnect from the noise of this world with the vipassana meditation technique, Rishikesh is the place to be.

2. Experienced Teachers

Whether you possess little experience in Vipassana or are a beginner, meditation centres in Rishikesh are there to help you. The meditation teachers in Rishikesh possess years of experience in Vipassana.

Moreover, they have been handed down the knowledge of this sacred technique from yoga gurus. In other words, you would be learning from the best vipassana meditation teacher there is.

3. Free Of Distractions

Located on the banks of the holy river Ganga, Rishikesh is a city brimming with spiritual energy in every corner. It is where millions of yogis sat in hours of contemplation and realized their true selves. Without any doubt, Rishikesh is also where you can lose yourself in the practice of the vipassana meditation technique without any ringing of your smartphone or work-related mail.

In short, you are miles away from any distractions and noise. It is the perfect place for you to spend time alone with your thoughts.

4. The Home Of Yoga Schools

Since Rishikesh has such an ancient connection with yoga, it is also home to the most reputed yoga schools in the country. Whether you want to attend a few classes or enrol in an entire month course, Rishikesh is where you will get it all.

Do you know there are specific rules you have to follow when enrolled in a vipassana meditation technique session? Read further to know more.

Also Read – Spiritual Healing Retreat in Rishikesh, India

The Rules Of Vipassana Meditation Technique

Yoga experts have broken down how a typical day at the 10-day vipassana meditation retreat would look like. For starters, there are five precepts you have to follow for the duration of this meditation course.

  • Do not kill a living being
  • Abstain from stealing
  • Stop all sexual activities
  • Do not lie
  • Stop intake of all intoxicants

However, that is not all. As a Vipassana meditation practitioner you do have to follow certain rules like;

1. Noble Silence

You have to observe total silence from the day you begin the retreat to the morning of the last full day. Any type of communication with a fellow practitioner, be it via gestures, written notes, eye contact, or sign language is prohibited.

2. No Religious Ceremonies

An important rule you have to follow when learning the vipassana meditation technique is during the course all other types of worship, prayer, or any religious ritual should not be followed.

3. Separation Of Men & Women

For you to enrol in a vipassana meditation retreat, remember, there will be complete segregation of men and women. There has to be no contact with the opposite sex.

4. No Physical Exercise

For the duration of your stay at a Vipassana meditation retreat in India, any forms of exercise like jogging or yoga are not allowed. Walking is allowed on the designated walking area available in the compound.

5. Zero Intoxicants

Any type of intoxicant like drugs, alcohol or any other substance is not allowed. This also includes sleeping pills, tranquillizers, and other sedatives.

There it is! The complete guide to help you understand and practice the Vipassana meditation technique under the watchful eye of an experienced meditation teacher.


Do you want to let go of the past and focus on the present? Enrol in a certified meditation centre and learn the subtle art of the vipassana meditation technique.

Read More: Yoga Sun Salutation

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