5 Benefits of Vipassana Meditation and How to Do It
Meditation is a technique that aims to calm and reconcile the mind and heart. This method has been practised by many people in various parts of the world for thousands of years. There are many types of meditation that you can try, one of which is Vipassana meditation. Let's get to know more about this meditation method.
What is Vipassana meditation?
Vipassana meditation is a traditional meditation technique from Buddhism and India to increase mindfulness. Mindfulness itself is a type of meditation that aims to raise awareness regarding what is being felt in the present moment without making any interpretations or judgments.
The word Vipassana means "to see things as they are." But literally, Vipassana means "the special ability to see."
Vipassana meditation and mindfulness meditation have a lot in common. However, Vipassana meditation is considered more specific because we can observe our inner thoughts and emotions as they are, without judging or dwelling on them.
Vipassana meditation has various purposes, namely:
- Calming the mind
- Focus on the present
- Accepting thoughts, emotions and sensations as they are
- Reduces regret by not thinking about the past
- Don't worry about the future
- Respond to situations according to reality, not with worries or prejudices.
The benefits of Vipassana meditation are no less significant than other meditations.
The health benefits of Vipassana meditation are not a myth. Various studies have proven that this meditation can bring many benefits to us.
1. Relieves stress
Just like other types of meditation, Vipassana meditation is considered to be able to relieve stress. In a 2014 study, participants who followed this meditation for six months could alleviate their feelings of stress compared to those who did not follow it.
According to the study, participants who underwent Vipassana meditation also experienced improvements in the following aspects:
- Mindfulness
- Kindness towards yourself
- Self-welfare.
Another study from 2001 also revealed more or less the same results after participants underwent Vipassana meditation for ten days.
2. Relieves anxiety disorders
In addition to relieving stress, Vipassana meditation is also believed to reduce anxiety in our minds effectively.
About 14 participants tried to practice mindfulness meditation (including Vipassana) for 40 days in a small study. As a result, their feelings of anxiety and depression proved to be reduced.
Not only that, according to a 2013 study, mindfulness meditation such as Vipassana has also been shown to have a positive impact on the part of the brain involved in anxiety.
3. Improve mental health
Vipassana meditation's ability to relieve stress has a positive effect on other aspects of mental well-being.
In a 2018 study, 520 participants who practised the Vipassana meditation technique experienced improvements in several aspects, such as:
- Accepting yourself
- Competence
- Engagement and growth
- Positive relationship.
Unfortunately, further research and review studies are needed regarding these findings.
4. Improve brain plasticity
Regular meditation, including Vipassana meditation, can increase brain plasticity. Brain plasticity is a term that refers to the brain's ability to change and adapt according to functional requirements.
In other words, the brain can create new pathways to improve mental function and well-being throughout your life.
5. Overcoming addiction
A study proves that Vipassana meditation can be beneficial for those who are addicted to illegal substances. The researchers in the study noted that Vipassana meditation could be an alternative for overcoming addiction.
Vipassana meditation techniques to try
The good news is that Vipassana meditation can be done from home. To do so, follow these various meditation techniques:
- Take about 10-15 minutes. It is recommended that you do Vipassana meditation in the morning to maximize its benefits.
- Find a quiet place without any distractions. An empty room or a secluded spot outside the house can be an option.
- Sit on the floor or the ground, then cross your legs comfortably. Tighten your stomach, straighten your back, and relax your body.
- Close your eyes and breathe normally. Please pay attention to all thoughts, feelings, and sensations in your body without judging or reacting to them.
- Always pay attention to every breath that is inhaled and exhaled.
- If you are distracted, immediately understand what the distraction is and return to focus on breathing.
Do this Vipassana meditation technique for 5-10 minutes. If you get used to it, you can extend the duration it takes up to 15 minutes or more.
Vipassana meditation is an ancient meditation technique that can be practised to increase mindfulness. The benefits are varied and do not take long to do.