20-Minute Guided Vipassana Meditation for Beginners: Discover Inner Peace and Mindfulness
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- เผยแพร่เมื่อ 27 ก.ย. 2024
- Embark on your mindfulness journey with this 20-minute guided Vipassana meditation, specially designed for beginners. Learn the art of observing your own physical and mental experiences in a non-judgmental way, allowing you to uncover a deeper understanding of your mind and its processes. Whether you're looking to reduce stress, cultivate inner peace, or just exploring the world of mindfulness, this meditation practice can help pave the way. No prior meditation experience required. Just find a quiet space, put on your headphones, and let your journey to self-discovery begin.
#guidedmeditation #meditation #vipassana
This guided meditation practice is from our app, Declutter The Mind. You can see our full library on our web app or download it for iOS and Android for free.
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" Buddha’s way was Vipassana - vipassana means witnessing. And he found one of the greatest devices ever: the device of watching your breath, just watching your breath. Breathing is such a simple and natural phenomenon and it is there twenty-four hours a day. You need not make any effort. If you repeat a mantra then you will have to make an effort, you will have to force yourself. If you say, “Ram, Ram, Ram,” you will have to continuously strain yourself. And you are bound to forget many times. Moreover, the word ‘Ram’ is again something of the mind, and anything of the mind can never lead you beyond the mind.
Buddha discovered a totally different angle: just watch your breath - the breath coming in, the breath going out. There are four points to be watched. Sitting silently just start seeing the breath, feeling the breath. The breath going in is the first point. Then for a moment when the breath is in it stops - a very small moment it is - for a split second it stops; that is the second point to watch. Then the breath turns and goes out; this is the third point to watch. Then again when the breath is completely out, for a split second it stops; that is the fourth point to watch. Then the breath starts coming in again… this is the circle of breath.
If you can watch all these four points you will be surprised, amazed at the miracle of such a simple process - because mind is not involved. Watching is not a quality of the mind; watching is the quality of the soul, of consciousness; watching is not a mental process at all. When you watch, the mind stops, ceases to be. Yes, in the beginning many times you will forget and the mind will come in and start playing its old games. But whenever you remember that you had forgotten, there is no need to feel repentant, guilty - just go back to watching, again and again go back to watching your breath. Slowly, slowly, less and less mind interferes.
And when you can watch your breath for forty-eight minutes as a continuum, you will become enlightened. You will be surprised - just forty-eight minutes - because you will think that it is not very difficult… just forty-eight minutes! It is very difficult. Forty-eight seconds and you will have fallen victim to the mind many times. Try it with a watch in front of you; in the beginning you cannot be watchful for sixty seconds. In just sixty seconds, that is one minute, you will fall asleep many times, you will forget all about watching - the watch and the watching will both be forgotten. Some idea will take you far, far away; then suddenly you will realize… you will look at the watch and ten seconds have passed. For ten seconds you were not watching. But slowly, slowly - it is a knack; it is not a practice, it is a knack - slowly, slowly you imbibe it, because those few moments when you are watchful are of such exquisite beauty, of such tremendous joy, of such incredible ecstasy, that once you have tasted those few moments you would like to come back again and again - not for any other motive, just for the sheer joy of being there, present to the breath.
Remember, it is not the same process as is done in yoga. In yoga the process is called pranayam; it is a totally different process, in fact just the opposite of what Buddha calls vipassana. In pranayam you take deep breaths, you fill your chest with more and more air, more and more oxygen; then you empty your chest as totally as possible of all carbon dioxide. It is a physical exercise - good for the body but it has nothing to do with vipassana. In vipassana you are not to change the rhythm of your natural breath, you are not to take long, deep breaths, you are not to exhale in any way differently than you ordinarily do. Let it be absolutely normal and natural. Your whole consciousness has to be on one point; watching.
And if you can watch your breath then you can start watching other things too. Walking you can watch that you are walking, eating you can watch that you are eating, and ultimately, finally, you can watch that you are sleeping. The day you can watch that you are sleeping you are transported into another world. The body goes on sleeping and inside a light goes on burning brightly. Your watchfulness remains undisturbed, then twenty-four hours a day there is an undercurrent of watching. You go on doing things… for the outside world nothing has changed, but for you everything has changed."
Thank you
Wow excellent you had written with so much effort ❤
@@kulvinderarora2072 It too very little effort on my part. I simply copied it from a talk by Osho. I am nowhere near as knowledgeable
Osho was against the practices/lifestyles of "silent illumination" and urged that silent illumination should be preceded by his active meditations.
Interesting thank you. It is with my mind I read this and with my mind I watch my breathing to know it’s 4 steps or any. I have loved Osho for a few decades and in my Vipassana, I go beyond breath and watching breath to space and no thingness. No watching, BEing consciousness and a smile crosses my lips but I am not my lips anymore… I am the space the smile expresses, and the heart swells and the gratitude, but they are not happening, I am simply the space awareness that it IS and never not IS - praise without ceasing.☺️🧘🏼♀️ I also love the Buddhas teaching of “not two”. And Years ago loved chanting nam myoho renge kyo. Isn’t Life delightful 🙏🏼❤️
Since I been trying to get into Buddhism , i tried Vipassana today , a little challenging for someone who has ADHD , but I was able to finish it , great video
Even my mind also drift with thoughts. And I go lost
Todays is the first day of Vipasaana Meditation and it was absolutely soothing!
Thanks for your lovely meditation...im hurting at present and find it very difficult to connect with an empathetic person...this is all I have....😊
I hope you are feeling better 💓 I happen to be an empath. I'm sending you some positive energy and love. I hope it helps ❤
@@BrizyCon15 Thanks...I need to work daily on my self compassion...I am hard on myself. I also have difficulty letting people get close. I don't trust....I would love to be freer and take more risks and try new things. I suffer from CFS...thanks for your lovely words...tricia
@@patriciabyrne6605 I am currently on a spiritual and healing journey and Shadow work (aka inner child work) really helped me and is still helping me. I have similar things holding me back. They are like walls that stop me when I try to do certain things. For example, most of my life I felt as though I wasn't good enough so instead of standing up for myself I would people please to do what I thought was keeping me safe. That's just one part of my shadow.. look for the triggers, those things that hold you back, grab a journal and write down your thoughts. You can also look up Shadow questions, and Shadow meditations. Some youtubers I suggest are *julianhimself* and *christina lopes* for starters. They have both helped me a lot on my journey of healing. I hope you find this useful. Much love to you ❤️
Maybe you need an empathetic person to f*ck start you. If you are pushed past the breaking point you will find empathy. If you then experience ptsd you are not there yet.
I’m sort you’re hurting. Sending positive vibes.
Doing this makes me realize i think alot about my past experiences, what ive said to people, and my emotions during it all that i completely forget im meditating..until i snap back and bring my attention to my eyes being closed
I have been practicing Vipasana meditation since last 5 years and the audio I have been using was of Acharya Goenkaji in Hindi.
Today I stumbled upon this audio, practised it and found it to be equally amazing 👌🏼👌🏼👌🏼
Thanks a lot for this audio..
I feel blessed 🙏🏻🙏🏻🙏🏻
At last I find a soft soothing vipaasna.stay blessed always ✨️
Thank you for this lovely meditation. Treating thoughts with equanimity certainly takes practice.
My daily meditation from now on. Eckhart Tolle was talking of this so thank you❤❤❤❤
Your voice is so soothing, I kept nodding off, so relaxing. Thank you :)
honoring 💌 for mentoring me in performing meditation
Thank you so much for your generosity ❤️
Thank you and Good Morning for this Meditation practice to learn and experience Equanimity. For the first time, I was able to experience a slight tremor of my left hand steadily and throughout the entire meditation without any need to change it. This is very unusual for anybody to tolerate who has a hand tremor! Bonne Continuation. ADB,MD
Great guided meditation ❤ Thank you!
Thank you so much for this beautiful meditation! ❤
Thank you so much, i did it today and will continue daily.
Thank you for this meditation . My mind kept wondering to my issues in my life. I find it difficult to watch my thoughts. I am my thoughts ..😢.. second time i am doing this meditation .. will keep trying
I love this. I keep nodding off. It’s so relaxing. Thank you for sharing 🫶🏽🫶🏽🫶🏽
Thankyou Universe ✨️
very well made....excellent connection between theory and practice. thanks🙏
Great and wonderful experience! ADB,MD
Thank you, my first time! Gave me a great communal
Meditation idea! 💚
Thanks!
Thank you for your generosity!
Thank you
Thank you!
absolutely in love with this channel! i really struggle to find guided meditations that i can fully absorb myself into but this is the perfect speaking to silence ratio. thank you so much 🩵
thank you very much for making this meditation
beautiful work brother
Thank you✌️💚🙏🧘♂️
Thank you 🙏
Thankyou
Thankyou 🙏
Thank you 🎩🙏🤗
Thanks a lot
I practiced Vipassana in 2016, and now equally connected to it.. Mind.. Peace . harmony ❤
Thank you for helping me develop my meditation practice
I’ve just begun a journey of meditation. I’ll see how it goes. I’d like to find where possibly, if it’s possible to find the original meditations of Lord Shiva.
Meditation was supposed to have been learned by us as humans to relearn how to leave the prison cell bars of the human body. It’s designed to rediscover the absence of time. It’s meant to trigger our memories. I’ve been on a spiritual path on remembering who I am and why I was placed here. Of course on earth, there is no mission.
Hi.
Which is the next advised video after this one?
Thanks.
🙏
Can this be done by lying down? Can't sit continuously in same position for sometime. Thankyou
600th like ❤
The speaker should use the term “notice” rather than “observe” when seeing what arises in the mind. The point is not to get caught up in the mind objects.
Isn't that a thought you are supposed to let go?
Do I breath in through nose and breath out through my mouth thought the meditation?
Doesn't matter. But whatever you do, witness it.
Does anyone’s body move at the same time?
I've been trying to enter a credit card on the payment page for 45 min now, It's to bad you don't have any support. you would think someone could get some help.
Is there anyway to contact anyone?
One cannot grasp Vipassana in 20 minutes. It takes at least 10 days!!
And yet for those who can’t go sit for 10 days, this video is a helpful guide in the right direction. And if you have been to Vipassana and are now at home with 4am bell, this can be a supportive guide in your practice. ☺️🧘🏼♀️
13:36 I give up
I dont know why i felt sleepy and i opened my eyes when it was at 12:26😢is it because its my first or am i not normal someone help😢
Its normal dnt worry
T
Vipassana is silent.
Privileged refugees, that sounds contradictory.
The history sounds complicated and I couldn't possibly verify whether it is true or not without considerable research.
However, we live in the present. All violence, prejudice, persecution, denial of basic human rights, is wrong and leads to more of the same. There cannot be a future with these injustices.
To commit atrocities in God's name, to believe revenge can be satisfaction, is a true lack of understand of love, peace and goodness.
It's just a conflicted opinion.
Thank you
Thankyou
This has quickly become one of my favorites of your guided meditations. Been using it for a few days in a row, and the mental clarity I get from it afterwards feels fantastic. Thank you for the meditation guide
Thank you
,it’s slowly changing my life🙏🏼❤️
I’m sorry for this dumb question but I’m new to this .. when you say to bring our attention to our body, are we actually touching or just focusing?
Just focusing.
This was great, thank you so much.
Thank you for this! 🤩 Wishing you and everyone reading this all the best for 2024!
❤✨My very first Vipassana meditation. ✨❤ It was an interesting experience, moving between watchful - awareness and breath. I will continue this practice. It's been said 10 days of this practice is most beneficial with mental decluttering - untying the Knots that gives more peace, inner calm. 🎉Thank you! 🙏🌸✨🤗
Just amazing.
Having grace of being able to sit for few 10 days vipassana course really a Life changing experience compared to other Meditation.
•guided, well structured overall
•Takes you in Real DEEP
•Transferrable to daily life
•Free accomodation, food and facilities. Private room with shower, bed, meditation seat etc
•like a vacation over a week but this can benefit you, your lineages and others around you
•Ground you in Equanimity, harmony and peace. Helps with ASCENSION!
I highly Recommend This Technique and method of going about the meditation overall. No phones, no talking, fully focused inward towards Innerstanding and Inner connection with highest truth.
Book a 10 days course nearby you now! Nothing beats having a temporary life of a full-time monk towards buddhahood
Yesterday I went to Buddhist monk with my cousin , she told her problems like being anxious all the time Nd always thinking about past , couldn't focus on present Nd many more...after that the Buddhist monk suggested her to go Nd take Vipassana meditation sessions for 10-12 days , it is the most effective technique of calming our mind...
thank you 😊
Thank you, namaste.
someone tell me the benifits of this meditation
here is my mind refuge ˆˆ
Thank you so much! This meditation kickstarted it up again for me❤
Just a suggestion, you are too fast
Thank you so much for this meditation ❤
Thank you !
Thanks very much for this amazing opportunity to learn how declutter my mind
How do we observe breath? When I try to observe the breath, I tend to control the breath which I feel is not right.
If it's right, it's right. If it's wrong, it's wrong. Don't try to "course correct". Simply observe. Be still.
Thank you for providing this. It is a welcomed addition to practicing present moment mindfulness, with a beneficial focus on thoughts. I enjoyed the combination of breath work, a body scan, and mindfulness great.
I entered a credit card but I'm unable to go any further
Thanks very peaceful
Thank you. This was very relaxing and enjoyable.
Thank you so much ❤
Thank you so much ❤
awesome video
Thanks!
🙏❤🇨🇱
By having summa sati or mindfulness in every day life we gradually get the three fold trainings to end with ayra wisdom,❤❤❤
Samma sati
Samma sati is not just mindfulness. Its more advance leave of mindfulness
☕☕☕
Can you pls tell me whether to exhale through nose or exhale through mouth
The first few breaths that help you settle into the meditation are inhale through the nose, and exhale through the mouth. After doing this three times, you revert to your natural breathing, which is inhale it and exhaling through your nose at a relaxed pace. 😊
Thanks
Thanks for your encouraging response