10 Minute Guided Vipassana Meditation

10 Minute Guided Vipassana Meditation

Episode Transcript

Speaker 1 (00:00):
Welcome to a guided Vipossena meditation on declutter the mind.
So in this practice we will be developing mindfulness with
the Buddhist practice called vipassana, which in Polly means clear insight.
And this is a simple introduction to this meditation practice.
And so you don't need to be Buddhist or religious

(00:21):
to enjoy this mindfulness meditation. And so to start, find
a chair or cush on the floor, sitting with your
back upright and comfortable, resting your hands in your lap,
and now close your eyes, and now let's bring our

(00:48):
attention to the breath. We will be using the breath
here to anchor our attention and help still the mind
from all the thoughts, perceptions, emotions and feelings that surface.

(01:08):
And so we're not changing anything about the breath here.
We're simply watching the breath with a gentle, effortless attention.
And then whenever something arises in the mind and attempts
to pull our attention away, we gently bring our minds
back to the breath. And if it helps, notice where

(02:32):
you most easily detect the breath. So maybe it's the
air passing in through the nose and nostrils. Maybe it's
the air passing out through your lips and mouth. Maybe
you notice the movement of your chest as it rises
and falls with each breath that passes, And so whatever

(02:56):
allows you to effortlessly watch the breath, sit your attention
there as you allow thoughts and perceptions and feelings to
pass through the mind without taking your attention away from
the breath. And if you find that the mind has

(04:14):
drifted off into thoughts and thinking, that's okay. We just
gently bring the mind back to the breath without frustration,
without adding more thoughts. And if it helps here, we
can use labeling and noting to recognize the distraction before

(04:37):
bringing our attention back to the breath. And so if
a sound in the room distracts you, label that as
hearing before bringing your attention back to the breath. And
if your mind wanders to planning the day ahead, bring
your attention back to the breath and label that as thinking.

(06:00):
And see if you can actually gleam the insight of
being inside of a thought versus outside of a thought,
Noticing a thought versus getting lost in it is very different.
And so we can't stop the mind from thinking, but
we can be outside of our thoughts. It's a different feeling,

(06:24):
it's more awake, it's more present. This is part of
a postna. This is the insight we can experience and
practice when we notice thoughts while anchoring our attention for
the next few moments. And if there are any feelings, thoughts,

(07:48):
or perceptions that are present and particularly strong today, such
as boredom or thinking about the future or stress, yes,
we can allow these objects to temporarily become the subject
of mindfulness. So with a soft and open awareness, place

(08:13):
your attention on this strong feeling or thought for a moment.

(08:44):
And as you fully attend to this object, does it
become more intense or does it dissipate? See what happens
when you place an open awareness on it. See if
it changes again being outside of it versus inside of it.

(09:06):
And then when the subject dissipates or when the object
loses its strength, gently returns to watching the breath with
an open awareness. And now open your eyes and notice

(10:10):
how you feel. Thanks for sitting and I'll see you
next time. Thanks again for taking the time to practice.
If you've enjoyed this practice, please be sure to like
and subscribe. You can also join and become a member

(10:30):
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