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Meditation instructions for Vipassana:

  1. Sit comfortably with your spine erect in either a chair or cross-legged on a cushion (traditionally a Zafu). 
  2. Close your eyes (at least partially) take a few deep breaths, breathe to your diaphragm or  stomach and usually through your nose. Feel the points of contact between your body and the chair or floor. Notice the sensations associated with sitting – feeling of pressure, warmth, vibration e.t.c. 
  3. Gradually become aware of the process of breathing. Pay attention to wherever you feel the breath most clearly – either at the nostrils or in the rising and falling of your abdomen. 
  4. Allow your attention to rest in the mere sensation of breathing, there is no need to control your breath, just allow it to come and go at a natural pace. 
  5. Every time your mind wanders in thought, gently return it to the sensation of breathing. 
  6. As you focus on the breath you will notice that other perceptions and sensations continue to surface; sounds, feelings in the body, emotions e.t.c. Simply notice these phenomena as they emerge in the field of awareness and then gently return to the breathing. 
  7. The moment that you have the realisation that you are lost in thought, notice the present thought, feeling or emotion as an object of conciousness. Then return your attention to the breath or to whatever sounds or sensations arise in the next moment. 
  8. Continue in this way until you can witness all objects of conciousness – sights, sounds, sensations, emotions and even thoughts themselves – as they arise and pass away.