Guided Meditation, Vipassana Tradition


Hello friends, new friends & visitors!

Last week I led the meditation for our Clinical Counseling class. I received some good feedback.

Today, I thought about adapting the script and posting it here. From what I understand, this is from the Vipassana tradition.

Here’s a good description of Vipassana

“To focus impartial attention on the present moment is the hallmark of vipassana. There is awareness and acceptance of whatever is occurring in the immediate now, without judging or adding to it. We see things as they actually are, free of subjective associations. Systematic vipassana practice eventually eliminates the cause of mental and physical pain, purifies the mind, and results in a stable happiness that isn’t affected by moods or outward circumstances.

Vipassana meditation comes from the tradition of Theravada Buddhism. (The Theravada school is based on a group of texts called the “Pali canon,” which is widely regarded as the earliest surviving record of the Buddhist teachings). But you don’t have to be a Buddhist to practice vipassana or benefit from developing mindfulness. It is not a religion. Vipassana is a simple, gentle technique suitable for men and women of any age, race or creed.”

I often practice Vipassana, also Zen buddhism, as I understand it to have no goal – not even the goal of “seeing.” It depends on what type of meditation practice I have dedicated myself to practicing for whatever time period. I give myself some freedom with it. In fact, I find different meditation styles suit different needs of mine.

The following meditation below is one I adapted to share with the rest of our class. Maybe you’d like to read it aloud to yourself. I’m thinking of recording it for myself and playing it back if the opportunity arises for me to do so. If you’d like to look into meditation scripts for yourself, as this is sort of a “guided-meditation” style, check out this link.

Sit quietly, and Breath freely.

Close your eyes and turn your attention to your breathing.

Become aware of each exhalation and inhalation.

Notice how the air feels as it enters your nostrils, fills your lungs, and leaves again.

As you inhale, follow your breath all the way out to the point where it turns and you begin to exhale.

As you exhale, follow the breath all the way out to the point where ti turns and you begin to inhale again.

Be mindful of this rhythm: inhale, turn, exhale, turn, until you feel centered and at peace.

Expand your awareness to include the sounds your breath makes.

Listen to the sounds around you. Allow them all to be Equally important.

Expand your awareness further to include touch. Feel your clothing against your skin?

The texture of fabric beneath your hands, or the weight of your hair on your head.

Focus on the weight of your body in your chair.

Be aware of every sensation. Let each one be equal in importance with every other and with all the sounds you hear.

Open your awareness to include the other senses one at a time. Smell everything. Taste everything.

As you softly open your eyes, keep them still and gentle, with a soft focus.

Be aware of everything in your field of vision equally. Allow yourself to be will all of your senses fully. Smell, Taste, Touch, Sounds

If any one thing draws your attention, consciously let go of it and gently stretch out your consciousness once more to embrace everything within your perception.

Now, begin to focus on those things right in front of you more sharply, and allow yourself to move and stretch.



16 thoughts on “Guided Meditation, Vipassana Tradition

  1. Why is it so hard to do things that are good for us? Inhave tried to meditate, have a practice so many times.Still every time I read about it I get a little closer,no?

    1. I think you get closer, even if it may not “seem” like it – as long as you keep at it 🙂 The practice itself is a practice. You practice practicing.

      You’re question is a good one. I’m sure we each can ask ourselves that question, and the answer may be different each time when asked.

      What is easy?

      I think you’ve got a great idea that you mentioned on your blog about yogic breathing. Breath work is so helpful! Also, maybe it’ll influence your poetry recitations in an effortless way!

  2. We consistently underestimate the breath, don’t we?
    I am amazed, time and time again, at how the breath alters mood, perception and being. When the breath flows freely, so does the mind, the heart, the awareness. It is not always as exciting for me to fixate on the breath as it is the thrilling ideas of psychology and spirituality and art and life and healing and the list goes on forever… but the breath carries endless wisdom.
    Thanks for the reminder Ka! ❤

    1. You’re welcome dear Amanda. Thank you for expressing your point so eloquently here, too. It is marvelous that we can share this desire to ‘escape’ into the excitement of ideas, and yet, experience a return to the well-spring of breath, so welcoming and insightful of its own revelation. I was so much enjoying the tantra artwork on your blog. I bet it’s still working on me – along with the poetry of Kash! I do appreciate your visit and your thoughts. I am grateful for your _/1\_ attention. There is a lot for me to “simmer” in, experiencing and savoring the energy of this moment.

  3. This meditation reminds me of the 10 years I spent in Gnosis, we used very similar steps in pursuit of silence of the mind. ❤

    Vipassana is often done for days at a time, I have seen documentaries and known people that attended Vipassana retreats.

    Cool share sis.


  4. Wonderful. I loved your background History to the Meditation and your adaptation was lovely. I always think it a great honour when allowed to bring a meditation to others in a class
    Once upon a time I ran a meditation and spiritual development class fro many years then a Trance circle group. For me I got a lot of pleasure in seeing others relax and go deep into medi. And often had to bring those back who just didn’t want to return from that point of inner Peace
    Thank you Ka for another interesting post. I hope to be back shortly with more posts of my own 🙂 Blessings Sue xxx

    1. Thank you, Sue!

      I love it when people relax around me _/1\_ it is an honor.

      Have a beautiful day ❤ Thank you for sharing your experience! Trance is another way!

      Namaste~Love to you

  5. Reblogged this on Fiesta Estrellas and commented:

    This moment came up thanks to one of my newer blogger friends. There’s a lot of continuity building in my life, and I was able to facilitate the meditation this morning, again. Comments are fine and lovely – it’s always amazing what a ‘like’ can do: let’s someone know you are reading and just being present and listening 🙂 Thank you, you know who you are 🙂

Please drop me a petal from your beautiful self and let me know that you visited :)

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