Learn How to Practice Vipassana Meditation in 9 Simple Steps

In recent years, Vipassana meditation techniques have become increasingly popular among meditation practitioners. One of the main reasons for this is due to the simplicity of Vipassana meditation. There is nothing complicated or mind-boggling about it. Virtually anyone who can follow simple directions will be able to successfully practice Vipassana meditation.

Another reason that so many people enjoy Vipassana techniques is because they can achieve results very quickly.

There are some people who have even been able to experience profound rewards after just one session. Of course, those kinds of rapid results are not typical, but even still, if you practice Vipassana meditation on a regular basis, you will definitely be able to achieve results that are powerful and long-lasting.

The crux of Vipassana meditation is using your worldly awareness to explore your senses. Some of the techniques that are most commonly used include the following types of explorations: internal and external images, internal and external sounds, and bodily sensations, such as changes in temperature. Exploring sensations in the body is probably the most popular type of Vipassana exploration.


If you’d like to learn a simple a way to begin practicing this type of exploration, simply follow the steps outlined below:

  1. Get yourself into a relaxed, upright position.
  2. Get comfortable and begin the relaxation process by inhaling and exhaling deeply for a couple of minutes.
  3. As you breathe in and out, notice the sensations that occur in your body, namely your chest, abdomen, and back. Notice how each breath feels, where it starts, and where it ends. Notice the intensity of each breath and how it feels once the breath has been completed.
  4. Continue to feel more and more relaxed. Now, fixate your attention specifically onto the way your abdomen feels with each breath.
  5. Start to take in breaths that are slightly deeper than before. Gradually allow each breath to delve deeper into your lungs, completely filling them up and then emptying them.
  6. Take note of how the sensations change as you breathe more deeply.
  7. Now, slow down your breathing. Gradually allow each breath to be inhaled and exhaled more and more slowly.
  8. Once again, take note of how the sensations change.
  9. Repeat this process several times for as long as you want (10-15 minutes is a good goal to shoot for). Notice how your body feels after you complete the exercise.

If you are a beginner, take it slow. In general, meditation is not a practice that you can master in one sitting; mastery takes time, as it does with the development of any skill. But you should try to practice Vipassana meditation at least once a day.

Try to get into a routine and practice it at the same time each day. Start by practicing it for just a few minutes and then work your way up to increasing the amount of time. Before you know it, you will be well on your way to guru status, and you will be reaping all of the wonderful rewards and benefits that Vipassana meditation has to offer.

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About the Author ()

Rachel, the owner of Your Best Meditation.com, is a traveler, marketer, and lover of adventure. She started meditating a few years ago, while living in Brazil, and has REALLY enjoyed the benefits of meditation since then. With regular meditation, Rachel reports feeling more calm, at peace, relaxed… and having a greater sense of “knowing”. That being said, she doesn’t always remember to meditate… … and is working on practicing more often. She finds that guided meditations help a lot, though. It can be really difficult to get still yourself, so having someone point you in the direction you want to take is priceless. When not meditating, Rachel has several other passions. Her interests range from reading, traveling, belly dancing, psychology, yoga, Toastmasters, and everything in between.

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  1. jeremy says:

    Thanks for the exercise outline! Going to try this out tonight :)

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