Today we are going to do a guided vipassana
meditation, a practice of insight meditation using a noting practice. You can allow your eyes to close and settle
into a comfortable meditation posture. And if it is more comfortable for you, you
can leave the eyes open at a soft gaze on the floor. And just taking a moment here at the beginning
to connect with this intention to arrive where we are. Bringing the awareness into the present time
experience. You can feel the body sitting in the chair
or cushion. Noticing the points of contact, where you
can feel the feet on the floor or tucked up underneath you. The weight of the body as it sits here. Maybe you can notice the sensation of the
clothes on the body. You can also notice the sounds going on around
you, the state of mind. Just noticing if there are any noises, if
there is a certain mental state such as anxiety, or calmness, if the mind is sharp or dull. Not to judge as right or wrong or good or
bad. But simply to notice where you’re at. And we’ll start this vipassana practice with
a few minutes of just focusing on the breath. So you can choose a spot in the body where
you can feel the sensations of breathing most naturally. Where can you actually feel the body moving
as it breathes. It could be the rise and fall of the abdomen,
the expansion and contraction in the lungs. Many vipassana traditions use the tip of the
nose, the nostrils. Where you can feel the air tickling ever so
slightly as it comes in, and coming out just a little bit warmer. You can choose just one spot int he body for
now, always returning to another spot in another period of meditation if you want. For now, just picking one spot in the body
to feel the breath. You don’t need to force your awareness here. Just gently collecting your attention and
placing it here on the body breathing. Tuning in how it feels to breathe from the
beginning of the inhale through the end of the exhale. When the mind wanders, just bringing it back
to this sensation. To this one breath right in front of you. You can recognize when the mind wanders off
during this meditation. And just noting thinking and coming right
back to the breath. Every time the mind wanders and we bring it
back, we’re strengthening this ability to be mindful and to build focus. Returning to this one breath in front of you
over and over, as many times as necessary. You can begin to open up your awareness and
note whatever arises in your experience. And we’ll start just with the body. So continuing to rest the awareness with the
breathe and just noticing if and when another experience in the body kind of grabs your
attention. If it jumps up into your awareness. It could be a pain or an itch, the sensation
of the breath elsewhere in the body, or maybe the simple feeling of the feet on the floor. And just use the simple mental note, saying
to yourself in your head, feeling. So resting with this concentration on the
breath, but also this open awareness of what else is arising in the body. When something else jumps up, tuning into
it for just a moment and noting feeling. You can open up to the rest of your experience
at the other sense-doors, whether it’s a sound, a smell or taste, a sight even with eyes closed. Just noting when something arises in your
experience. If it’s a sound, you don’t need to note what
the sound is, just noting in your head hearing. When the mind begins thinking, noting thinking. This is really the core of vipassana, or insight
meditation, resting with the breath like this, and patiently awaiting the other arising experiences. Just noting what comes up and leaving it be,
returning to the breath. When the mind wanders off, you can just note
thinking. You don’t need to figure out why, you don’t
need to beat yourself up. But using it as a part of the practice. It doesn’t matter if the mind’s been wandering
for a few breaths or a few minutes. Recognizing when the mind wanders and just
coming back to the breath again. Returning to this question, “What is happening
in my experience in this moment?” One part of vipassana that is often missed
is coming out of meditation. So as the bell rings here in a moment, allowing
the eyes to open slowly and trying to retain some of this insight. This recognition of what is arising in your
experience, remembering that you don’t have to leave this practice on the cushion. You can take it with you. Thanks for practicing with us. You can click the little red subscribe button
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