What is Vipassana?
Vipassana means to see all things and phenomenon(physical and mental phenomena)
as they really are. Such understanding emphasizes the awareness of changing(Anicham),
decaying/suffering(Dukkham) and non-self(Anatta) which are the Three Characters
There are many methods to practise Vipassana. Mostly, when we say about
Vipassana we refer to the Four Bases of Mindfulness(Sati Pathana Sutta):
1. Physical bases of mindfulness(Kaya Nupassana)
2. Sensational Bases of Mindfulness(Vedana Nupassana)
3. Emotional Bases of Mindfulness(Jetta Nupassana)
4. Dhamma Bases of Mindfulness(Dhamma Nupassana).
However, the details of Insight Meditation(Vipassana Samadhi) will focus
on 73 methods:
1. Five Aggregates(5)
2. Twelve sense-spheres(12)
3. Eighteen elements(18)
4. Twenty two faculties(22)
5. Four Noble Truth(4)
6. Twelve Interdependent Originations(12)
The most popular methods which people are practising Insight Meditation
around the world is "Breathing Insight Meditation".
The Paying Attention with Breathing:
Our blood receives oxygen during a process called "Gas Exchange",
which takes place in our lungs. During gas exchange, oxygen is
taken by the blood, while waste products, in the form of carbon
dioxide, are released back into the lung and exhaled. If you're
breathing properly with the diaphragm, most of this gas exchange
takes place in the lower part of the lungs. But the problem is that
many people do not breath properly ... especially those who easily
get mad, upset, frustrated or hate somebody. And the way we
breathe has a profound effect on the way we feel. "Many stress-
related complains - whether physical, mental or emotional - are
caused by improper breathing", Phil Nuernberger, M.D.
"Chest breathing" is the problem for many people these days.
Dr. Hymes found that: "While chest breathing will not reach the
blood in the lower part of the lungs, it won't carry out the process
of gas exchange as effeciently as diaphragmatic deep breathing.
So, "Chest-type" breathing may be directly related to activation
of the flight-or-fight arousal system". The study suggests that
chest-breathers may be more prone to "heart attacks".
Have you ever watched the baby breathe?
"In-and-Out", "Deep-and-Even", "Slow-and-Easy"
As you watch, you can see how the baby's torso rises and falls
with every breath. And if you look more closely, you will notice
that it isn't the baby's chest that is going in and out, it's the
tummy - or, more precisely, the diaphragm, the muscle between
the chest and abdominal cavity, without which we couldn't
breathe. If you compare this to your own way of breathing,
chances are you'll find it differs.
Many experts suggest that by adopting proper breathing, we
may be able to ward off stress, lower blood pressure, lower
bad cholesterol level, get rid of chronic headaches and fatigue,
and especially strenghten our hearts and our mental states
as well. Angry people die fast.