How to Raise Your Self-Awareness Through Vipassana Meditation

Table of ContentsView AllTable of ContentsWhat Exactly Is Vipassana Meditation?How Is Vipassana Practiced?Benefits of Vipassana MeditationHow to Begin Vipassana MeditationChallenges and InsightsVipassana in Everyday Life

Table of ContentsView All

View All

Table of Contents

What Exactly Is Vipassana Meditation?

How Is Vipassana Practiced?

Benefits of Vipassana Meditation

How to Begin Vipassana Meditation

Challenges and Insights

Vipassana in Everyday Life

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Life can get pretty hectic as we scramble to meet our deadlines, do all our chores, juggle family responsibilities, and try to have some semblance of a social life. Whew!

Meditationis the pause button in our chaotic lives. It gives us a moment of calm and connection with ourselves amidst all the frenzy.

There are many differenttypes of meditation, Vipassana being one of them. In this article, we explore what Vipassana meditation is, the benefits it offers, the challenges you might encounter, and how you can get started with this practice.

At a GlanceVipassana is an ancient meditation technique that teaches us to observe things without judging or reacting to them. The idea is to help us—and the people around us—be more at peace.Vipassana meditation involves paying attention to ourbreath, observing our thoughts and feelings, being more mindful of the present, learning to let go of things, and being compassionate toward everyone. It’s not easy, but it can definitely be rewarding!What’s super cool about Vipassana is that it’s a secular, non-commercial practice accessible to people of all religions, communities, and countries.

At a Glance

Vipassana is an ancient meditation technique that teaches us to observe things without judging or reacting to them. The idea is to help us—and the people around us—be more at peace.Vipassana meditation involves paying attention to ourbreath, observing our thoughts and feelings, being more mindful of the present, learning to let go of things, and being compassionate toward everyone. It’s not easy, but it can definitely be rewarding!What’s super cool about Vipassana is that it’s a secular, non-commercial practice accessible to people of all religions, communities, and countries.

Vipassana is an ancient meditation technique that teaches us to observe things without judging or reacting to them. The idea is to help us—and the people around us—be more at peace.

Vipassana meditation involves paying attention to ourbreath, observing our thoughts and feelings, being more mindful of the present, learning to let go of things, and being compassionate toward everyone. It’s not easy, but it can definitely be rewarding!

What’s super cool about Vipassana is that it’s a secular, non-commercial practice accessible to people of all religions, communities, and countries.

It’s also a non-commercial practice—anyone can practice it at any time for free, teachers participate in it voluntarily without compensation, and organizations are funded solely through the donations of participants who have benefitted from it and want to give back.

The term Vipassana means “to see things as they really are.” It teaches us how to bemore mindfuland insightful of our thoughts and feelings. By becoming aware of our negative thoughts and habits, we can learn to control them and change our behavior. The goal is to achieve self-transformation through self-observation.

For example, suppose we’re looking at a super fancy sports car. Vipassana teaches us to simply observe it without feeling the desire to have it and without feelingjealous or enviousof the person who owns it. We can simply notice it and let it pass without reacting toward it in any way.

This principle applies to anything positive or negative in our lives. The idea is to observe our thoughts, feelings, and surroundings without getting all tangled up in them. We can become much happier people as a result.

Just like we use physical exercise to get fitter and healthier, Vipassana is a form of mental training that helps us getmentally stronger.However, it’s important to note that Vipassana is not recommended as a substitute for medical treatment and it may not be appropriate for people living withpsychiatric disorders.

How Meditation Impacts Your Mind and Body

Vipassana practice essentially involves:

Residential Retreats

The authentic way to practice Vipassana involves a 10-day residential retreat at a Vipassana center, where we don’t speak, read, write, use our phones or laptops, or interact with others. The aim is to focus our attention inward instead.

We know what you’re thinking—it definitely sounds hard, but the rewards can be worth it. Think of it as a physical and mental detox.

The retreat involves the following steps:

Over the course of the program, we participate in various meditation courses and discourses. Clarifying any doubts about the program with the teachers is the only form of communication allowed.

Meditation Programs

If a 10-day meditation retreat is too big a commitment, there are also Vipassana meditation programs online that you can do at home. Some yoga studios and activity centers also offer Vipassana meditation classes.

Best Meditation Retreats

Research shows us that Vipassana offers us several physical, mental and emotional benefits:

A 2018 review notes that Vipassana may also be able to help treat substance use, because it helps improve our self-regulation and decision-making skills.

Verywell Mind asked Craig Miller, a seasoned Vipassana practitioner and teacher, about his experiences with Vipassana and how it has benefited him.

Moreover, I have been working a little bit every day to overcome my bad habits (lifelong little bad habits that we all have) and practice new, better habits of mind, using the basic principles of Vipassana as a guide, Miller adds.

Vipassana has made me a much happier person!—CRAIG MILLER, ASSISTANT TEACHER AT THE NEW YORK VIPASSANA ASSOCIATION

Vipassana has made me a much happier person!

—CRAIG MILLER, ASSISTANT TEACHER AT THE NEW YORK VIPASSANA ASSOCIATION

Thinking of giving Vipassana meditation a try? Here’s how you can get started:

Resources to Help You Get Started

These are some resources that might be helpful:

Vipassana meditation is many things, but easy probably isn’t one of them.

When we try to concentrate, random thoughts keep popping into our heads. We remember that we have to pick up our dry cleaning, the car’s out of gas, we forgot to send out a birthday card, and so on and so forth. Even sitting still can be hard. Our backs hurt, our feet get restless, and our palms itch.

The thought of a 10-day retreat without speaking, interacting with anyone, or using our phones can be downright scary. Don’t worry, it’s totally normal to feel this way!

Miller says everyone faces these challenges, including him. He explains that we’re not alone; even thousands of years ago, meditators faced these same obstacles of being a bitlazy, feeling too agitated to practice, having lots of doubts, being too easily distractible, or not feeling brave enough to put in the work.

We asked him for some strategies that can help us overcome these challenges:

Focused Meditation: How to Start a Practice

Vipassana is considered to be a way of life, rather than just an isolated practice. In fact, practitioners often refer to it as the art of living.

These are some of the tenets of Vipassana that can be helpful to us in our daily lives:

The 7 Best Meditation Apps of 2024

16 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Vipassana Research Institute.History and spread of Vipassana.Vipassana Research Institute.Code of discipline for Vipassana courses.Vipassana Research Institute.FAQs on Vipassana meditation.Dhamma.Vipassana technique.Dhamma.About Vipassana meditation.Vipassana Research Institute.What is Vipassana?Dhamma.FAQs about the technique of Vipassana meditation.Szekeres RA, Wertheim EH.Evaluation of Vipassana meditation course effects on subjective stress, well-being, self-kindness and mindfulness in a community sample: post-course and 6-month outcomes.Stress Health. 2015;31(5):373-381. doi:10.1002/smi.2562Solomonova E, Dubé S, Blanchette-Carrière C, et al.Different patterns of sleep-dependent procedural memory consolidation in vipassana meditation practitioners and non-meditating controls.Front Psychol. 2020;10:3014. doi:10.3389/fpsyg.2019.03014Zeng X, Oei TP, Liu X.Monitoring emotion through body sensation: a review of awareness in Goenka’s Vipassana.J Relig Health. 2014;53(6):1693-1705. doi:10.1007/s10943-013-9754-6Delgado-Pastor LC, Perakakis P, Subramanya P, Telles S, Vila J.Mindfulness (Vipassana) meditation: effects on P3b event-related potential and heart rate variability.Int J Psychophysiol. 2013;90(2):207-214. doi:10.1016/j.ijpsycho.2013.07.006Kakumanu RJ, Nair AK, Sasidharan A, et al.State-trait influences of Vipassana meditation practice on P3 EEG dynamics.Prog Brain Res. 2019;244:115-136. doi:10.1016/bs.pbr.2018.10.027Maruthai N, Nagendra RP, Sasidharan A, et al.Senior Vipassana meditation practitioners exhibit a distinct REM sleep organization from that of novice meditators and healthy controls.Int Rev Psychiatry. 2016;28(3):279-287. doi:10.3109/09540261.2016.1159949Kakumanu RJ, Nair AK, Venugopal R, et al.Dissociating meditation proficiency and experience dependent EEG changes during traditional Vipassana meditation practice.Biol Psychol. 2018;135:65-75. doi:10.1016/j.biopsycho.2018.03.004Krygier JR, Heathers JA, Shahrestani S, Abbott M, Gross JJ, Kemp AH.Mindfulness meditation, well-being, and heart rate variability: a preliminary investigation into the impact of intensive Vipassana meditation.Int J Psychophysiol. 2013;89(3):305-313. doi:10.1016/j.ijpsycho.2013.06.017Garland EL, Howard MO.Mindfulness-based treatment of addiction: current state of the field and envisioning the next wave of research.Addict Sci Clin Pract. 2018;13(1):14. doi:10.1186/s13722-018-0115-3

16 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Vipassana Research Institute.History and spread of Vipassana.Vipassana Research Institute.Code of discipline for Vipassana courses.Vipassana Research Institute.FAQs on Vipassana meditation.Dhamma.Vipassana technique.Dhamma.About Vipassana meditation.Vipassana Research Institute.What is Vipassana?Dhamma.FAQs about the technique of Vipassana meditation.Szekeres RA, Wertheim EH.Evaluation of Vipassana meditation course effects on subjective stress, well-being, self-kindness and mindfulness in a community sample: post-course and 6-month outcomes.Stress Health. 2015;31(5):373-381. doi:10.1002/smi.2562Solomonova E, Dubé S, Blanchette-Carrière C, et al.Different patterns of sleep-dependent procedural memory consolidation in vipassana meditation practitioners and non-meditating controls.Front Psychol. 2020;10:3014. doi:10.3389/fpsyg.2019.03014Zeng X, Oei TP, Liu X.Monitoring emotion through body sensation: a review of awareness in Goenka’s Vipassana.J Relig Health. 2014;53(6):1693-1705. doi:10.1007/s10943-013-9754-6Delgado-Pastor LC, Perakakis P, Subramanya P, Telles S, Vila J.Mindfulness (Vipassana) meditation: effects on P3b event-related potential and heart rate variability.Int J Psychophysiol. 2013;90(2):207-214. doi:10.1016/j.ijpsycho.2013.07.006Kakumanu RJ, Nair AK, Sasidharan A, et al.State-trait influences of Vipassana meditation practice on P3 EEG dynamics.Prog Brain Res. 2019;244:115-136. doi:10.1016/bs.pbr.2018.10.027Maruthai N, Nagendra RP, Sasidharan A, et al.Senior Vipassana meditation practitioners exhibit a distinct REM sleep organization from that of novice meditators and healthy controls.Int Rev Psychiatry. 2016;28(3):279-287. doi:10.3109/09540261.2016.1159949Kakumanu RJ, Nair AK, Venugopal R, et al.Dissociating meditation proficiency and experience dependent EEG changes during traditional Vipassana meditation practice.Biol Psychol. 2018;135:65-75. doi:10.1016/j.biopsycho.2018.03.004Krygier JR, Heathers JA, Shahrestani S, Abbott M, Gross JJ, Kemp AH.Mindfulness meditation, well-being, and heart rate variability: a preliminary investigation into the impact of intensive Vipassana meditation.Int J Psychophysiol. 2013;89(3):305-313. doi:10.1016/j.ijpsycho.2013.06.017Garland EL, Howard MO.Mindfulness-based treatment of addiction: current state of the field and envisioning the next wave of research.Addict Sci Clin Pract. 2018;13(1):14. doi:10.1186/s13722-018-0115-3

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Vipassana Research Institute.History and spread of Vipassana.Vipassana Research Institute.Code of discipline for Vipassana courses.Vipassana Research Institute.FAQs on Vipassana meditation.Dhamma.Vipassana technique.Dhamma.About Vipassana meditation.Vipassana Research Institute.What is Vipassana?Dhamma.FAQs about the technique of Vipassana meditation.Szekeres RA, Wertheim EH.Evaluation of Vipassana meditation course effects on subjective stress, well-being, self-kindness and mindfulness in a community sample: post-course and 6-month outcomes.Stress Health. 2015;31(5):373-381. doi:10.1002/smi.2562Solomonova E, Dubé S, Blanchette-Carrière C, et al.Different patterns of sleep-dependent procedural memory consolidation in vipassana meditation practitioners and non-meditating controls.Front Psychol. 2020;10:3014. doi:10.3389/fpsyg.2019.03014Zeng X, Oei TP, Liu X.Monitoring emotion through body sensation: a review of awareness in Goenka’s Vipassana.J Relig Health. 2014;53(6):1693-1705. doi:10.1007/s10943-013-9754-6Delgado-Pastor LC, Perakakis P, Subramanya P, Telles S, Vila J.Mindfulness (Vipassana) meditation: effects on P3b event-related potential and heart rate variability.Int J Psychophysiol. 2013;90(2):207-214. doi:10.1016/j.ijpsycho.2013.07.006Kakumanu RJ, Nair AK, Sasidharan A, et al.State-trait influences of Vipassana meditation practice on P3 EEG dynamics.Prog Brain Res. 2019;244:115-136. doi:10.1016/bs.pbr.2018.10.027Maruthai N, Nagendra RP, Sasidharan A, et al.Senior Vipassana meditation practitioners exhibit a distinct REM sleep organization from that of novice meditators and healthy controls.Int Rev Psychiatry. 2016;28(3):279-287. doi:10.3109/09540261.2016.1159949Kakumanu RJ, Nair AK, Venugopal R, et al.Dissociating meditation proficiency and experience dependent EEG changes during traditional Vipassana meditation practice.Biol Psychol. 2018;135:65-75. doi:10.1016/j.biopsycho.2018.03.004Krygier JR, Heathers JA, Shahrestani S, Abbott M, Gross JJ, Kemp AH.Mindfulness meditation, well-being, and heart rate variability: a preliminary investigation into the impact of intensive Vipassana meditation.Int J Psychophysiol. 2013;89(3):305-313. doi:10.1016/j.ijpsycho.2013.06.017Garland EL, Howard MO.Mindfulness-based treatment of addiction: current state of the field and envisioning the next wave of research.Addict Sci Clin Pract. 2018;13(1):14. doi:10.1186/s13722-018-0115-3

Vipassana Research Institute.History and spread of Vipassana.

Vipassana Research Institute.Code of discipline for Vipassana courses.

Vipassana Research Institute.FAQs on Vipassana meditation.

Dhamma.Vipassana technique.

Dhamma.About Vipassana meditation.

Vipassana Research Institute.What is Vipassana?

Dhamma.FAQs about the technique of Vipassana meditation.

Szekeres RA, Wertheim EH.Evaluation of Vipassana meditation course effects on subjective stress, well-being, self-kindness and mindfulness in a community sample: post-course and 6-month outcomes.Stress Health. 2015;31(5):373-381. doi:10.1002/smi.2562

Solomonova E, Dubé S, Blanchette-Carrière C, et al.Different patterns of sleep-dependent procedural memory consolidation in vipassana meditation practitioners and non-meditating controls.Front Psychol. 2020;10:3014. doi:10.3389/fpsyg.2019.03014

Zeng X, Oei TP, Liu X.Monitoring emotion through body sensation: a review of awareness in Goenka’s Vipassana.J Relig Health. 2014;53(6):1693-1705. doi:10.1007/s10943-013-9754-6

Delgado-Pastor LC, Perakakis P, Subramanya P, Telles S, Vila J.Mindfulness (Vipassana) meditation: effects on P3b event-related potential and heart rate variability.Int J Psychophysiol. 2013;90(2):207-214. doi:10.1016/j.ijpsycho.2013.07.006

Kakumanu RJ, Nair AK, Sasidharan A, et al.State-trait influences of Vipassana meditation practice on P3 EEG dynamics.Prog Brain Res. 2019;244:115-136. doi:10.1016/bs.pbr.2018.10.027

Maruthai N, Nagendra RP, Sasidharan A, et al.Senior Vipassana meditation practitioners exhibit a distinct REM sleep organization from that of novice meditators and healthy controls.Int Rev Psychiatry. 2016;28(3):279-287. doi:10.3109/09540261.2016.1159949

Kakumanu RJ, Nair AK, Venugopal R, et al.Dissociating meditation proficiency and experience dependent EEG changes during traditional Vipassana meditation practice.Biol Psychol. 2018;135:65-75. doi:10.1016/j.biopsycho.2018.03.004

Krygier JR, Heathers JA, Shahrestani S, Abbott M, Gross JJ, Kemp AH.Mindfulness meditation, well-being, and heart rate variability: a preliminary investigation into the impact of intensive Vipassana meditation.Int J Psychophysiol. 2013;89(3):305-313. doi:10.1016/j.ijpsycho.2013.06.017

Garland EL, Howard MO.Mindfulness-based treatment of addiction: current state of the field and envisioning the next wave of research.Addict Sci Clin Pract. 2018;13(1):14. doi:10.1186/s13722-018-0115-3

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