Vipassana meditation is an ancient Indian meditation technique. The word vipassana means to “see things as they really are,” and this type of meditation helps one develop insight and clarity. Below is a simple vipassana meditation script.
Begin in a comfortable seated position. For vipassana meditation, you’d like to be upright and alert, but still relaxed and comfortable. You may sit on a pillow or on a chair or have your back against a wall.
If you’re feeling jittery or still unrelaxed, then you can make circles with the neck, roll the shoulders, or shake and wiggle your legs and your toes just a bit. When you’re ready to settle down, sit tall and lengthen your spine with awareness.
As always, scan the body from the top of the head down to the tips of the toes. After performing your body scan, become aware of your breath. If it’s hard for you to feel your breath, you can take one hand on your belly and the other hand on your chest.
Next, notice your thoughts. Do not judge your thoughts—in fact, do not label your thoughts as “good” or “bad.” Simply watch each thought move on to the next, observing the flow of your thoughts rather than attaching meaning to them.
After taking time to observe and acknowledge your thoughts, return to your breath. In vipassana meditation, your breath is your primary anchor. Understand that the mind’s nature is to be playful, mischievous, and active.
Every time you feel yourself getting distracted, gently come back to the breath. Do so patiently and gently—do not scold yourself or try to control your thoughts. Simply coax your attention back to the breath, every time you find your thoughts wandering.
When you are ready to end your practice, simply feel the weight of the body and other bodily sensations. Come back into the space that you’re in. Then when you’re ready, open your eyes.