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Vipassana meditation techniques for stress relief.(Collection from various books of Theravada Budhism ). Part-15. It's exactly the same for our use of the words “I,” “me,” “mine,” and “self.” These words refer to the felt sense that our experience somehow "belongs" to someone. This felt sense of self is connected to a deeply rooted belief that there really must be someone continuously "behind" it all, to whom everything happens or to which everything refers. Our own experience challenges this belief and reveals it to be just that: a belief. The sense of self does not exist anywhere within or separate from the changing play of sights, sounds, sensations, and thoughts that make up our experience. For example, if we ask the question, "Who is thinking this thought?" we do not find anyone separate from the thought itself who is actually doing the thinking. The thought thinks itself, so to speak. Our experience reveals that there is no "essenc...

Vipassana meditation techniques for stress relief.(Collection from various books of Theravada Budhism ). Part-14. As long as we remain un distracted, we will be vividly aware of each of these changing experiences. We may then get the sense that they are happening all by themselves. This is a powerful insight that can free us from the habit of trying to control things. It can help us drop the fear and insecurity that make us feel separate from life and allow us to experience instead a profound connection with all things. We can come to see life as a kind of magical unfolding of experiences. If you find that you are becoming distracted or "spaced-out" during this exercise, simply return to being focused and alert by coming back to the breath or body sensations.     The teaching of selflessness ( anata ) In meditation we learn to distinguish between direct experience and concepts. Concepts are always about experience. Selflessness continued ...

Vipassana meditation techniques for stress relief.(Collection from various books of Theravada Budhism ). Part-13. If we want to experience it directly, we need to turn away from objects and pay attention instead to the simple fact that they are known When the mind is un distracted, consciousness appears clear and unobstructed. Nothing comes between it and the known object. The un distracted mind knows things directly and immediately. Thoughts about objects always follow the direct knowing of them. We often believe that consciousness is who we really are. We believe we are really the watcher, or the witness that seems to be behind everything. We say "I see" or "I think". But who is it that's actually doing the seeing and thinking? Is there really some "I" standing back behind it all, or is that just a deeply-rooted belief? The Buddha's teaching is about not clinging to anything that is changing, no matter how refined or subtl...

Vipassana meditation techniques for stress relief.(Collection from various books of Theravada Budhism ). Part-12. Our practice is to Pay attention to thoughts without getting lost in their content. Instead, we simply notice that thinking is happening in our minds. We often get lost in thoughts about the past or future. Labelling these thoughts as “remembering” or “planning” can bring us back to the present moment. Learn how thoughts are connected with feelings, body sensations and emotions. Investigate. Do we control our thoughts? Or do they seem to appear and disappear whether we like it or not? Thoughts are not an enemy to be killed. In fact, trying to “kill” thought simply speeds up the thinking. Instead, we can open attention to lively chaos, with discipline, deep curiosity and wisdom. This spacious awareness gradually buys us out of slavery from cowardly views and miserly habits. We begin to be less interested in compulsive thoughts that lead to suffering, ...

Vipassana meditation techniques for stress relief.(Collection from various books of Theravada Budhism ). Part-11. Restlessness (remorse, agitation, worry) This is the opposite of sleepiness: too much energy. We feel as if we are going to "jump out of our skin." Can we find a way to hold this energy? Make a resolution to sit as still as possible for a short time and see what happens to the restlessness. Does it decrease or increase? Can we learn how to "ride it out" as if it were a whirlwind passing through?  Bring attention to the breath and keep it there as much as you can, for short periods at a time. If these techniques don't seem to be working, you can try doing the opposite: expand your attention outward. Listen to sounds. Walk outside. See if you can make your mind as big as the sky and let the restlessness move through it. Doubt This is often the most difficult hindrance. We need to recognize it right away or it can stop our ...

Vipassana meditation techniques for stress relief.(Collection from various books of  Theravada Budhism ). Part-10. The five hindrances to calmness & insight The five hindrances are mind-states that often appear when awareness comes close to something painful or powerful in the psyche. They could be called “five signs of breakthrough.” The five hindrances continued Desire Recognize it in your mind as wanting, expecting, or a sense that something is missing. Notice what triggers the sense that what you are experiencing is not good enough, that something more should be happening. Notice any sense of "rushing" to the next thing. Be aware of the feeling of contraction in the body and mind when you are in the grip of this force. Also notice the relief when there is no wanting. Aversion Understand that all the different kinds of aversion are simply responses to an unpleasant feeling. Examples of aversion are: anger, fear, judgment, irritation, and...

Vipassana meditation techniques for stress relief.(Collection from various books of  Theravada Budhism ). Part-9. Our practice is to be aware of pleasant feelings without desperately trying to make them last when they go away. Our practice is also to be aware of unpleasant feelings without struggling to get rid of them when they come. We can also learn to be aware of neutral feelings without being bored or restless. Letting feelings come and go by themselves and simply staying aware of them without getting caught up in them, we weaken the forces of greed, hatred, and delusion that are the causes of all suffering. Our practice then leads directly to an abiding happiness and peace.  Mind-states (emotions) Like coloured glasses that can affect our vision, mind-states, or emotions, can affect our experience. The world appears very different when we are angry and when we are at ease. Mind-states continued Mind-states can be either wholesome, l...