There are hundreds of methods of meditation, but perhaps Vipassana has a unique status; just the same way as there have been thousands of mystics, but Gautam Buddha has a uniqueness of his own. In many ways he is incomparable. In many ways he has done more for humanity than anybody else. In many ways his search for truth was more sincere, more authentic than anybody else’s. The meaning – the literal meaning – of the word Vipassana is “to look,” and the metaphorical meaning is “to watch, to witness.”
Gautam Buddha has chosen a meditation that can be called the essential meditation. All other meditations are different forms of witnessing, but witnessing is present in every kind of meditation as an essential part; it cannot be avoided. Buddha has deleted everything else and kept only the essential part – to witness.
When you have become perfectly watchful of your body, mind and heart, then you cannot do anything more, then you have to wait. When perfection is complete on these three steps, the fourth step happens on its own accord as a reward. Suddenly your life force, your witnessing, enters into the very center of your being. You have come home.
Osho, The Rebel
First stage: 45 minutes
Find a comfortable sitting position. It is fine to change your position if you need to, moving slowly, with awareness. While sitting, your eyes are closed.
The essence of vipassana is to watch and accept whatever is happening. While sitting, the primary object to be watching is the rise and fall of the belly, slightly above the navel, caused by natural breathing. It is not a concentration technique so while watching the breath, many other things will take your attention away. Nothing is a disturbance in vipassana, it includes everything such as thoughts, judgements, feelings, body sensations and impressions from the outside world. Watch whatever comes up and gently return to the breath when you have the choice. Remember that it is the process of watching that is important, not so much what you are watching.
Second stage: 15 minutes
Now the primary object to be watching is the sensation of the feet touching the ground while walking. Your attention may go onto other things. Notice what arises and whenever you have the choice, gently bring your attention back to the feet touching the ground.
Keep your eyes lowered, looking a few steps ahead. It is a slow natural walk, about half of your normal speed.