Vipassana meditation is taught by Mr. S.N. Goenka and his assistants in ten-day residential courses worldwide. During the Vipassana course, meditators learn how to meditate by practicing intensively and continuously. On the last day, Mr. Goenka explains how they should continue their meditation practice after the course so that they can gain maximum benefit from Vipassana.
Vipassana Meditation Practice After the Course:
Mr. Goenka advises students to meditate one hour in the morning and one hour in the evening at home. In addition, students should practice Vipassana for a few minutes at bedtime until they fall asleep and as soon as they wake up in the morning. In addition, he advises students to take part in an intensive Vipassana meditation retreat at least once a year to deepen their understanding of the meditation practice.
Vipassana Meditation Daily Practice—Five Benefits:
The daily practice of Vipassana improves quality of life in several ways, directly and indirectly. Among them, the five most important benefits are:
- Increased awareness and equanimity: Daily meditation practice gives Vipassana meditators the opportunity to review the events of the past few hours. This helps them to correct any mistakes they may have done and to avoid such mistakes in future. Gradually, the two hours of meditation affect the quality of their thoughts, speech and actions during the rest of the day.
- Interdependence of meditation and daily life: During their daily practice, Vipassana meditators realize how their thoughts, speech and deeds affect their meditation practice. They realize through their own experience the harmful effects of negative emotions and actions. This helps them to be more mindful and make more skilful choices in future.
- Development of Positive Attitude: With continued practice, Vipassana meditators are able to reduce the frequency, duration and intensity of mental negativities such as impatience, anger, greed, and anxiety. In their place, they develop beneficial mental qualities such as patience, tolerance, compassion, equanimity and goodwill.
- Value of Ethical Behavior: Vipassana meditators discover that whenever they behave in an unethical way, it disturbs their peace of mind and this becomes apparent during their meditation practice. They learn that living an ethical life is just an extension of their meditation practice.
- Meditation During Meals: An indirect but important benefit of Vipassana meditation is the increased awareness during meals. During the Vipassana course, meditators learn the benefits of eating food mindfully and in silence. Meditation while eating helps meditators to avoid overeating and all its harmful consequences. More and more experts are acknowledging the important role of awareness in healthy eating and weight-loss.
It does require discipline and diligence to practice Vipassana meditation daily. Initially, many meditators find it difficult. However, as the benefits become apparent, it becomes easier for meditators to make daily Vipassana practice an integral part of their daily life. D.T. Suzuki, the Zen meditation master, once said, “I am an artist at living and my work of art is my life.” Indeed, daily meditation is the best way to transform one’s life into a work of art!
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