Vipassana meditation techniques for stress relief.(Collections from various books of Theravada Budhism ).

Part-1.

Vipassana (insight) meditation is the moment-to-moment examination of the body and mind with calm and focused attention.

This practice brings us directly in touch with our experience. It helps us live more fully in the present instead of being lost in thoughts, images, regrets, and fears about the past and future. As our minds become less distracted, we begin to see things more clearly.

We begin to see that the bare experience of sight, sound, sensation, and thought is one thing, and what we make out of that bare experience is another.

We begin to see that our happiness and suffering do not lie "out there" in the experience but are found instead within our own minds, in how we relate to experience.

We begin to see the truth that "all things are changing" in a much deeper way, so that we are not trying to hold on to things.

We see we are not who we thought we were. Our sense of separateness begins to dissolve. Loving kindness meditation, practiced alongside vipassana, develops this new sense of connection into a powerful force for healing and well-being.

As it becomes easier to let go, to let life "live itself," we gain abiding happiness and peace. Our wisdom leads to spontaneous compassion for the relief of all suffering beings, including ourselves.

 What is mindfulness

Mindfulness is the moment-to-moment observation, with calm attention, of whatever is happening within the body and the mind. We all have the ability to be aware in this way. This non-judgmental and non-interfering observation is one of the keys to unlock patterns of suffering.

Practice strengthens our mindfulness into a powerful tool that can cut through deeply ingrained habits that cause suffering.

Mindfulness helps us learn how to relate to things differently, without reacting in habitual ways to what is pleasant or unpleasant.

Relaxation and Relief from Stress-Raveendran Nair-Malayali Astrologer in Delhi-9871690151

Vipassana meditation techniques for stress relief.(Collections from various books of Theravada Budhism ).

Part-4.

There are two general methods for keeping the attention focused on the breath:

You can either settle back and relax, letting the sensations come to you as if you were listening to sounds, or you can make more of an active effort to connect and sustain your attention. One or the other method will be appropriate at different times.

Remember: the heart of meditation practice is the ability to begin again, no matter how often your mind wanders.

Walking meditation

Sustaining awareness of the physical sensations in the legs and feet while walking helps bring interest and openness into everyday life.

Walking meditation continued

Choose a flat place about ten meters long to walk back and forth.

Simply experience the changing textures, temperatures, weights, densities, vibrations, and so on. The main focus is on the soles of the feet, as you walk back and forth at a normal or slow pace. Slowing down can allow concentration on more subtle sensations.

Just enjoy one step at a time, as if you had all the time in the world.

Notice that it is self-defeating to set goals such as, "I will be with every step till the end of my line." That thought is already a break in the simple meeting with physical sensations--and besides is an unlikely goal to be fulfilled!

If you are distracted, pause at the end of each "lap," close the eyes, and reconnect before turning around.

Some people find that the "noting technique" helps concentration: keep most of the attention on the physical sensations while allowing words such as "lifting, moving, placing," to describe the movement of the feet. If the words take up too much attention, then please drop the noting.

Relaxation and Relief from Stress-3- Raveendran Nair-Malayali Astrologer in Delhi-9871690151

Vipassana meditation techniques for stress relief.(Collections from various books of Theravada Budhism ).

Part-3.

True mindfulness practice is not limited to formal periods of sitting and walking but can be extended into more and more of our activities during the day. Physically slowing down helps keep us more grounded in our bodies, and lessens the distracting effect of fast-moving thoughts.

All of these practices aim to develop the calmness that unveils our capacity to experience things as they really are. This direct experience leads to genuine happiness, to freedom from suffering.

 Meditation on the breath

Sit comfortably, with the head, neck, and chest in a relatively straight line. Be relaxed yet alert.

Be directly aware of the physical sensations of the body while you are sitting: the contact your body makes with the cushion or bench.

Meditation on the breath continued

Breathe naturally. There is no need to control the breath in any special way. It can be helpful to begin by becoming aware of sounds as they come and go.

Notice the difference between the bare experience of hearing and any thoughts or images that may be triggered by the sound. Notice how you don't have to make an effort to hear as long as you pay attention.

Then, after some time, let the sounds be in the background and bring your attention back into your body, to the breath.

Be directly aware of the physical sensations of the breath, either at the nostrils, in the throat or chest, or in the belly.

Use soft mental notes such as "in" and "out" or "rising" and  "falling," if it helps you stay in touch with the breath. The note is a pointer or reminder to you of the direct experience of the breath and not a substitute for it.

Think of the breath as your home. Whenever you become aware that your mind has wandered away from it, simply return home, again and again.