Practice Vipassana by scanning your body and using an anchor to return to the present moment with ease.

English

Welcome to the practice of Vipassana meditation. This practice focuses on cultivating mindfulness and awareness of the experiences and sensations that arise within our body, mind, and spirit. Through this practice, we learn to acknowledge and accept our present-moment experiences without any attempt to change or manipulate them. As we continue to practice, our awareness increases, and we gain profound insights into the nature of reality and our place within it.

To start our fundamental Vipassana practice, we will begin with a body scan, followed by gentle guidance into a state of restful awareness.

Music by Maura ten Hoopen

Vipassana Meditation with Music

 Hello and thank you for joining me today for this Vipassana meditation. The practice of Vipassana meditation entails the cultivation of mindfulness towards the experiences and sensations that arise within our body, mind, and spirit. It involves acknowledging and accepting these present moment experiences without attempting to change or manipulate them in any way. Over time, this heightened awareness enables us to gain profound insights into the nature of reality and our place within it. We will begin by making ourselves as comfortable as possible, either sitting up or lying down, whichever position allows for restful awareness. Allow your hands to rest gently at your sides or in your lap. When you are ready, you may float your eyes closed. Begin to notice the breath, the gentle inflow and outflow of air. You may notice the shape or the texture of your breath, your belly softening with each exhale. Allow this to be natural. Now slowly shift your attention to your body. We will scan the body for signs of discomfort, beginning with your feet. Allow ease to flow into your toes, your soles which kiss the earth with each step, the tops of your feet, into your ankles. Breathe relaxation into the lower legs, knees, upper legs. You may roll your hips lightly from side to side to allow for release and added ease. Shift your awareness to your lower back, your abdomen, chest, shoulders. Breathing into any space that might feel tight or constricted, gently float your attention to your mid and upper back, arms, hands, fingers. Now gently bring your attention to your neck. Relax your jaw, your tongue, cheeks, temples, forehead. Allow ease to flow into the crown of your head. Breathe here for a moment, allowing for total surrender to relaxation. Allow your awareness to rest naturally on your body or heartbeat, whichever is a more comfortable anchor for you. Having an anchor affords respite from meandering thoughts. When your mind wanders, gently shift your awareness back to your anchor. Be natural, noticing the sensations of the body. You may feel the hands and feet tingling as subtle energies move there, or the belly rising and falling in each breath, present and relaxed. If your awareness wanders to thoughts, it's ok, acknowledging I am thinking, and softly shift your attention back to the present moment or your anchor. Allow yourself to ebb and flow in pure awareness, and I will mind the time. Allow your awareness to return to your breath. You may begin to deepen your breath, allowing the feeling of aliveness to permeate your being. Gently begin to bring small movements to the fingers and toes, again noticing the energy of life flowing within. When you are ready, you may open your eyes. Thank you for joining me today. I am grateful to have met you on the path. Namaste.