Like most meditations, insight meditation is practiced sitting on
a cushion, legs crossed, upper body relaxed and erect. If you
don't want (or like) to hold the "cross-legged" position, you can
also sit on a chair without leaning, resting your legs on the
floor. Close your eyes, keep your head minimally lowered forward.
Use my app for this meditation to time it (Android or Apple).
Insight meditation is a traditional Buddhist practice that
focuses on "mindfulness of breath."
This calms the mind, controlling access to the 6 windows of the
person. Thereby the (mental) attention wanders more and more to
the physical sensations and the connected mental occurrences,
which arise in the now and in the here, to which just should not
be attached.
More and more the "consciousness" follows the breath, the
attention goes mindfully into rest, the belly rises and falls,
the air flowing in and out becomes more and more relaxed, the
nostrils and the upper lip feel the breeze, the surroundings
recede more and more, it becomes quiet, the body no longer feels,
the mind palace goes into a rest mode.
What emotions come up now, what happens when you try to
"perceive" them? Concentration takes place in complete
mindfulness, all thoughts become less and less, become
"background noise", similar to the babble of voices at the train
station, which we notice when we enter, but which "falls silent"
after a few moments.
Now it is time to focus on the movement of the abdomen during
breathing, to dive deeper into insight meditation, the 5 senses
(6 windows of the human being) should draw less and less
attention.
If now unwillingness to continue arises I recommend the lecture
of sHanLi on the subject. Note in your mind what brings you out
of calm, just continue the meditation. The important thing here
is to take the disturbing things out of character. For example,
we refer to the ringing of the phone as a noise, the pain in our
back only as a pain, thinking of a person only as a memory.
When you have gained control over your 6 windows, then (at the
end of the meditation) turn your attention in full mindfulness to
the thoughts, let them come to the surface again. Why is this
particular thought bothering me? What sensations arise, why do
they disappear again by themselves? Do the thoughts pull me
along? And why can't I dwell on a thought?
Slowly the "seeing" develops in front of your inner eye, you
understand more, you now allow it to "understand".
Slowly you open your eyes, stretch. The meditation comes to an
end.
The way is the goal! Are you developing insight?
A practitioner enters a deepening with the stilling of the
initial and sustained turning to the object of meditation
- Buddha - honorific name of Siddharta Gautama - 560 to 480
before the year zero
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