Insight Meditation Techniques
- Sit in a comfortable position. Keep your back straight with your chin slightly tucked. Close your eyes. Become aware of your breathing. Notice the rise and fall of your abdomen and let your attention reside there. If your thoughts wander to the past, the future, impressions or judgments, take notice. But then without scolding yourself, gently bring attention back to the breath observation. You can start with five minutes and work your way up to 40 minutes in the morning and early evening.
As an alternate insight meditation technique, practitioners may choose to concentrate on an object--such as a candle or photo--instead of concentrating on the breath. - A walking meditation brings a person out of their head and into their body. Pick a familiar walking area, so the mind does not have to concentrate on negotiating a path. A person may choose to simply walk back and forth on a chosen pathway.
Adopt a pace that provides a sense of ease. When feeling agitated or energetic, it may be quicker. When feeling calm or weary, it may be slower. Become aware of how your whole body is feeling. Then bring your attention to your feet. In walking meditation, the most important thing is to notice the feeling of your feet against the ground. Again, take note of thoughts and emotions, but don't cling. Let them go and come back to the feeling of your feet on the ground. Walk as long as you like. - In this insight meditation technique, choose messages of love to repeat to yourself and to others. Some of these phrases may be: May I be happy/May I be joy/May I be healthy/May I live with ease.
Sit and be comfortable before repeating and become aware of the breath a few minutes before reciting.
When repeating for others, picture each person you're extending loving kindness toward. Try including people with whom you're having difficulty. Practice until you run out of people.