What is vipassana meditation? What are the techniques and advantages of panchshil in vipassana meditation?
What is Vipassana meditation?
Vipassana is Buddha’s original method of meditation for developing awareness. The Buddha is credited with speaking the words that form the basis of this technique in the discourse known as the Satipatthana Sutta.
To “see things as they really are” is the goal of the ancient Indian meditation technique known as Vipassana. The fundamentals of this method are typically covered in ten-day courses, after which students are given the opportunity to practice the technique under the supervision of qualified instructors.
Classes are available to people of all faiths and ethnicities of panchshil in vipassana meditation. Vipassana is not a religious practice, so it doesn’t necessitate any particular set of beliefs, and it has nothing to do with the supernatural or the mystical. Also, it works well with any worldview, whether religious or otherwise.
Vipassana is a path of introspection that allows one to test the veracity of ancient teachings for oneself. The ultimate aim of this practice is to completely cleanse the mind, cultivate positive traits like compassion and equanimity, and deepen one’s capacity to empathize with others.
But panchshil in vipassana meditation, you don’t try to influence your inner experience; you just observe it.
- Reduce regrets by not dwelling on the past or worrying about the future;
- respond to situations based on reality rather than worries or preconceived notions;
- practice mindfulness by focusing on the present and accepting thoughts, emotions, and sensations as they are.
What are the benefits?
Vipassana hasn’t been studied as extensively as other forms of meditation, but there is some evidence that it can benefit mental health and well-being. Nonetheless, studies have shown that panchshil in vipassana meditation has the following advantages:
Relieves stress
The stress response can be tamed through the practice of Vipassana and other forms of meditation. Participants in the Trusted Source study from 2014 completed a Vipassana meditation program. The participants for panchshil in vipassana meditation who took the course reported feeling less stress 6 months later compared to those who didn’t.
The study also found that those who performed Vipassana had an increase in:
- mindfulness
- self-kindness
- well-being
- A small 2001 study found similar results after a 10-day Vipassana retreat.
- Reduces anxiety
- In addition to easing stress, Vipassana meditation may also help decrease anxiety.
Similar findings were made after a 10-day Vipassana retreat in a small study conducted in 2001.
Stress relief isn’t the only benefit of practicing panchshil in vipassana meditation; it may also help reduce anxiety. As reported by Trusted Source, 14 people in 2019 underwent a 40-day mindfulness meditation training that included Vipassana. After the training of panchshil in vipassana meditation, they reported feeling less anxious and depressed. Mindfulness programs, such as Vipassana meditation, may help change regions of the brain that are responsible for anxiety, according to a review published in 2013.
Improves mental wellness
Vipassana’s stress-reducing effects may have additional positive effects on one’s mental health. After completing a 10-day Vipassana retreat in panchshil in vipassana meditation, participants in a 2013 study reported significant increases in both happiness and heart function.
Among 520 participants in a study conducted in 2018, those who engaged in Vipassana meditation reported greater gains in:
- self-acceptance
- competence
- engagement and growth
- positive relationships
However, it’s important to note this latter study was conducted as part of a research paper and wasn’t published in a peer-reviewed journal.
Promotes brain plasticity
Meditation, especially panchshil in vipassana meditation, has been linked to enhanced brain plasticity.
The term “brain plasticity” describes the brain’s innate ability to adapt to new circumstances by reorganizing its own neural circuits. That is to say, even as you age, your brain is still capable of forming new connections that can boost your cognitive abilities and overall happiness. Regular Vipassana practice in panchshil in vipassana meditation was associated with increased brain plasticity in a small study published in 2018 (Reliable Source). This finding was reached by analysing the neural connections in the brains of meditators who regularly practice Vipassana meditation.
Helps treat addiction
An older study from 2006 suggested that practitioners of panchshil in vipassana meditation might see improvements in their substance use. The study authors said they thought it could be used in place of standard care for addicts.
A 2018 review published in Trusted Source suggests that mindfulness-based training programs that include panchshil in vipassana meditation may improve self-control over habits, decision-making, and response inhibition.
Additionally, stress is a known contributor to substance abuse, and meditation has been shown to reduce that. However, more study is required to learn how Vipassana can help with addiction management.
How to do it?
You can only learn panchshil in vipassana meditation by attending a retreat and taking a course taught by meditators who specialize in the practice. The good news is that many of these classes are now available online, and many of them are offered at no cost to the student because they are funded primarily through donations.
Here are the steps to take if you want to practise Vipassana meditation at home
- Dedicate at least ten to fifteen minutes to drills. Vipassana is best practised first thing in the morning.
- Go somewhere peaceful with few interruptions. You can find peace and quiet in an empty room or in a remote outdoor area.
- Put your feet on the floor. Sit back and relax with your legs crossed. Relax your body while keeping your core engaged.
- Relax, close your eyes, and take some deep breaths. Pay attention to your body and how you feel as you breathe normally.
- Think about each breath you take and release. Try to keep an open mind and observe your inner experience without attaching any meaning to it.
- When you find yourself getting side-tracked, just notice it and come back to your breath.
- When you first get started, try to do this for at least 5–10 minutes. Increase the length of your panchshil in vipassana meditation sessions as you gain experience, aiming for at least 15 minutes.
The bottom line
The practise of Vipassana meditation is thousands of years old. Mindfulness entails taking note of mental and emotional processes as they occur, without attaching meaning to or dwelling on them. Though more research is needed, preliminary findings suggest that Vipassana’s ability to alleviate stress and anxiety may have positive effects on substance abuse. It could also increase neural flexibility.
Panchshil in vipassana meditation is best practised in a quiet, undistracted environment, and initial sessions should only last 5-10 minutes. As you grow accustomed to sitting in this manner for meditation, you can gradually extend the time to 15 minutes or more. Guided meditation is also available in the form of audio recordings and in-person classes.