Theravada Buddhist meditation is also known as Vipassana Meditation, Insight Meditation and Mindfulness Meditation.

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Vipassana is the art of being fully present with yourself. With practice, you realize that you are not your thoughts. You are not your bodily sensations. You are not your cravings. You are not the false identity you created for yourself. You are the witness that is watching all the rising and falling without being touched by it. Such a witness is your true self.

With more practice, you realize that not only are you untouched by the rising and falling, you are also an intimate part of it. You are realizing Shiva, then Shakti.

As you learn to watch your own mind, you also learn which programs your mental computer is running on. Instead of identifying with the programs, you are seeing that they are just programs. It is much easier to dissolve “bad” programs and create “good” programs with such awareness. It is also much easier to not take offense when someone challenges your programs. They are not you and you know it.

In Vipassana, you begin by watching the natural flow of your breath. As you become mindful of the breath, it will gradually deepen and become guided by the diaphragm.

There are three points of focus during Vipassana breathing. The first two are: The feeling in the nostrils and the rising and falling of the navel. Choose either. When you concentrate on the feeling in the nostrils, you do not mentally
follow the breath in and out. You are concentrating only on the feeling in the nostrils. If you need more specific information, try concentrating just below the nostrils and above the upper lip. This is where you’ll feel the breath. Otherwise, you can focus on the feeling of “coolness” just below the nostrils. Concentration on the nostril area develops concentration and prevents drowsiness. To dispel distracting thought, you can concentrate on the navel center 
(a couple inches below the navel and a couple inches in) instead while 
breathing through the nose.

The third method of breathing is the author’s favorite. In this method, you are following the "river of breath”. The breath is like a river entering and leaving your body. Follow the river without being attached to how it flows. After a while, you will feel like you are breathing with your skin instead of your lungs, nose and trachea. You may feel the breath as consciousness inflating various parts of your body, gradually clearing tension and bringing balance to the body. As you develop this awareness, you establish a better connection with
your environment in daily life. Your stream of consciousness will flow, with each breath, to wherever it is needed most.

For the exercise, we will assume that you are focusing on the nostril area.

1. Assume a seated posture, including the sensory awareness training. Relax in your preferred manner.

2. If you can keep your eyes 9/10 shut, do so. Otherwise, close your eyes.

3. Place your tongue on your palate, pointing it back toward the throat as far back as is comfortable. Tuck in your chin and stack your vertebrae. 
Relax the tongue, eyes and jaw.

4. Focus on the breath as it enters your nostrils. Do not follow the breath in and out. Just be present with the feeling where your nostrils meet the area above your lips or the of coolness in the nostrils. Do not control the breath. Relax into the breath and be the breath. The inhale and exhale should be even in length and quality.

5. If your mind wanders, let your thoughts be. You are the sky. They are the clouds. Note that you are thinking without pushing away the thoughts.

6. Gently bring the mind back to the breath. Develop a good sense of concentration. The breath will gradually deepen and be guided by the diaphragm.

7. Your brain is like a spoiled child. It will try to trick you into giving up. 
You may experience enticing thoughts or even itching. Be present with these thoughts and sensations, noting that they are happening. Gently bring your attention back to the breath. The key to Vipassana is perseverance.

8. You may experience “stuck” energy loosening up. This may reveal emotions you did not know you had, even murder. Be present with everything and let the ice melt. That is the only way to let it go. Remember that the body is the key to the subconscious mind. Stuff will bubble up to the surface. It is the first step to greater joy and peace in the long run.

Equanimity is what we are gradually developing through Vipassana Meditation. With practice, less of the things of this world will bother you as you become more in touch with the mandates of your inner teacher.

Some people find it hard to sit for 30-60 minutes and slip into a state of deep meditation during Mindfulness Meditation Practice. This does not mean that you need to look for another technique. What you need is a complete strategy for consistently deep meditation.

A proper meditation warm up strategy makes it much easier to plunge into the depths of the inner layers of the mind.

Integration strategies are methods of grounding your meditation practice into your daily activities. With the proper integration strategy, you will create a powerful momentum for deep meditation on a consistent basis.

Would you like to learn how to develop the most powerful meditation strategy that is right for you?

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