Learn the “BASICS” of Insight Meditation

Larry Yang teaches the basics of a simple practice you can do right now: vision meditation.

BASICS of Insight

Photo by Nick Fewings.

The term “insight meditation” comes from the word Pali Vipassana. It is the ability to see clearly and deeply what is unfolding in our lives.

Practice insight reveals what has created our current conditions and allows us to live the present moment more fully. This is very valuable for our ability to make conscious decisions to improve our lives. That is why the Buddha said that living twenty-four hours with mindfulness is worth more than living a hundred years without it.

Let’s start our Insight practice with the BASICS:

It starts with the breath and the body

Sit down and watch your body breathe without extra effort. No need to force breathing or breathe in a controlled manner. We usually take our breath for granted. In insight meditation, we make visible in our lives what was once invisible.

Allow awareness of activities

Expand your awareness of walking, moving, and eating meditation practices. Experience the sensations of simply eating a salad or a piece of bread, which you can normally consume while doing other activities. As you go to work, be careful. If you have a limited or different range of motion, allow me to guide you where your consciousness should be, without judging anything from your experience. Know that your conscience does not depend on these conditions. It can include all your experience.

Support the sacred in your life

Whether you have a secular or a spiritual mindset, pay attention to how people are treated in terms of kindness, compassion, ethics, and integrity. These values ​​are not the monopoly of a lineage or a spiritual tradition. They are the ones who make us human.

Invite all of you to conscience

We are the product of different lives, backgrounds, families, occupations, roles, cultures, genders, orientations, physical abilities, and economic and educational experiences. Invite all your aspects and identities to your knowledge practice.

Cultivate continuity and coherence

Develop a daily sitting practice. Be realistic. If you feel difficult, try the Five-Five-Five method: meditate five minutes a day, five days a week, for five weeks. If you feel the benefit, you will naturally increase your practice time. Continuity and consistency lead to concentration, clarity and calm. Bring your awareness practice to your workplace, your relationships, your creative endeavors; nothing is out of consciousness.

Sangha and community

I also advise you to practice with others. Get together with spiritual friends, meet in weekly seated groups, and get support through day retreats. If you can’t find these groups in your geographic area, make friends that you like and that you like. We never walk our spiritual path alone, and the teachings show us that we really wake up together.

Attend these BASICS, and the rest will follow. Each teaching leads to all teachings, giving us greater freedom in our hearts and clarity in our minds.

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