Vippassana or insight Meditation
The term “Vipassana” is composed of two parts, Vi and passana. “Vi” means “in various way”, such as by understanding the three characteristics: impermanent (Anicca), suffering (Dukkha), and no-soul (Anatta).
“passana” means “watching or seeing things that come to us at the present moment through the six doors: eyes, ears, nose, tongue, body, and mind.” Thus “Vipassana” means “watching the things that come to us at the present moment through the six doors in various ways.”
“Bhavana” means development by means of thought or meditation. Vipassana bhavana is development of insight, so it is called Vipassana meditation, Insight meditation, or Mindfulness meditation.
By making mental notes or watching the various things through the sixfold sense-doors, when ayogi practices Vipassana meditation, he will bring awareness to a high level so that he will be able to see the true nature of mind and matter.
“True nature” is the nature of three characteristics: (Anicca) impermanence, (Dukkha) suffering or unsatisfaction, and (Anatta) no-soul or insubstantiality the absence of an unchanging soul.
By seeing the true nature of the mental and physical phenomena, he may have less attachment to mind and matter, and gradually be able to weaken the hold of mental defilements that block the path leading to Nibbana.
When a yogi practices Vipassana meditation, he should choose an object on which to focus his mind.
The object chosen by him will be the main object of meditation.
Usually, the breath is taken as the object.
The yogi keeps his mind focused on the breath and makes mental notes “in-out, in-out” along with the breath, when his mind gets lost or wanders, or goes out, he makes notes of them too, such as, seeing, hearing, talking, going out, distraction, or emotions.”
In this way, the yogi keeps himself aware of everything that comes to him through the sixfold sense-doors.
For instance, during keeping his mind on the breath, if he sees something or someone in his thought, he must be mindful of seeing, or must make a mental note, “seeing, seeing, seeing”, until that object disappears from his mind; then he goes back to the main object, the breath.
If there is pain or discomfort, keep the knowing mind on that part of the body where the sensation arises.
Make a mental note of the specific sensation as it occurs, such as painful, aching, pressing, piercing, tired, giddy.
It must be stressed that the mental note must not be forced nor delayed but made in a calm and natural manner.
The pain may eventually cease or increase. Do not be alarmed if it increases. Firmly continue the contemplation.
If you do so, you will find that the pain will almost always cease. But if, after a time, the pain has increased and becomes almost unbearable, you must ignore the pain and continue with the contemplation of rising and falling of the abdomen.
Since the Buddha had claimed that this is the Only Way, it must be remembered that no other way can lead to the attainment of Magga, Phala and Nibbana.
So as to escape from all suffering and to attain the Magga, Phala and Nibbana one must practice this Mindfulness Meditation to the best of his ability.