Vipassana meditation techniques for stress relief.(Collection from various books of Theravada Buddhism ).
This practice helps purify the mind from the forces of greed, hatred, and delusion, which the Buddha identified as the causes of all our suffering. As the practice deepens, calmness and clarity lead to liberating insight into the facts of existence and greater freedom from suffering.
Techniques for developing mindfulness derive from one of the most famous discourses of the Buddha called The Foundations of Mindfulness (the Satipatthana Sutta). The many methods of practice are rooted in the Theravada Buddhist tradition of Southeast Asia. Within this larger tradition, diverse styles of practice have developed over the centuries, such as the mental noting technique made popular in the 1940's by the Ven. Mahasi Sayadaw of Burma.
Mindfulness meditation is concerned with only one thing: the liberation of the heart and mind from suffering. The wisdom and compassion that come through this practice are of benefit not just to ourselves but to everyone.
Insight meditation begins with developing calmness of mind by practicing presence or mindfulness. We focus the mind on specific aspects of normal experience, known as primary objects of attention. Virtually anything can be a primary object. In practice, it has been found that some objects are more helpful than others.
In sitting meditation, we start by focusing the attention on the actual physical sensations of the breath coming in and out of the body.
During walking meditation, we keep the attention on the movement and touch sensations of the legs and feet.
We can make eating another meditation, with the primary object being the taste sensations. Since we often eat while doing other things such as reading or talking to other people, retreat gives us a chance to eat with less distraction.
Developing continuity of attention is very important.
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