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.