Date: 09/28/2024 09/29/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
Steps of Vipassana: The Method of Insight Meditation
Vipassana means “seeing things as they truly are.” It is not imagining, analyzing, or controlling. It is direct observation of the body and mind in their natural state. Through clear awareness, Vipassana reveals impermanence, unsatisfactoriness, and non-self—the foundation of wisdom and liberation.
1.Step One: Settling the Body and Mind (Foundation)
Before insight arises, the mind must become steady.
1.Choose a natural posture
Straight spine
Relaxed shoulders
Hands resting
Eyes gently closed
2.Use the breath to stabilize
Gently notice:
Inhale: knowing you inhale
Exhale: knowing you exhale
No control—only awareness.
2.Step Two: Establishing Awareness (Breath → Body)
Once stable, expand awareness gradually.
1.Observe the breath’s subtle qualities
Coolness, warmth, length, depth, softness.
2.Observe bodily sensations
Such as:
Warmth
Pressure
Tingling
Pulsation
Tension
Relaxation
Nothing to change—only observe.
3.Observe sensation as a flow
Sensation is not static; noticing change is seeing impermanence.
3.Step Three: Observing Thoughts (Arising and Passing)
Vipassana includes observing the mind.
1.Label thoughts gently
“This is worry.”
“This is planning.”
“This is remembering.”
2.Do not suppress or follow
Thoughts come and go naturally.
3.Watch how they arise, stay briefly, and fade
Seeing their impermanence is insight.
4.Step Four: Observing Emotions (Waves of Energy)
Emotions are energy movements—not enemies.
1.Tune into bodily expressions of emotion
Anger → heat
Sadness → heaviness
Anxiety → vibration
Fear → contraction
2.Allow emotions to be present
No resistance, no judgment.
3.Notice emotional impermanence
Even strong emotions change and dissolve.
5.Step Five: Seeing Impermanence, Unsatisfactoriness, and Non-self
Deep insight arises naturally through observation.
1.See impermanence
Breath changes
Sensation changes
Thoughts change
Emotions change
Everything is arising and passing
2.See unsatisfactoriness
Clinging to change → suffering
Resisting change → suffering
3.See non-self
Nothing in experience is “me” or “mine.”
Body changes, mind changes, emotions change—
there is no solid self to grasp.
Vipassana is the direct realization of these truths.
6.Step Six: Returning and Integrating Awareness
Before ending practice, gently notice:
The body
The breath
The present moment
The quality of awareness
Let the clarity flow into daily life.
Conclusion
Vipassana is not about fixing or controlling life—it is about seeing.Seeing the body as it is,seeing thoughts as they arise and fade,seeing emotions as energy,seeing impermanence everywhere.When you observe with sincerity and clarity,clinging loosens,wisdom grows,and the heart becomes free.Vipassana is the path back to the truth of experience.
