The word vipassana means realizing the Truth step by step.
b) Awareness of breath is witnessing your breathing.
As you breathe, feel your belly rise and fall with every inhalation and exhalation.
The navel, the source of your life-energy, is in the region of the belly. So when you pay attention to the navel, you become aware of the flow of life-energy in your body. As you become more aware of the belly, you will see that your heart and mind fall silent.
This is the natural and relaxed way of breathing – from the belly. We have forgotten how to breathe like this. Babies breathe from the belly. Sometimes in deep sleep, we also go back to belly breathing. You can also watch the breath as it enters your body – at the nostrils. Be aware of the cool air in the nostrils. Feel the ease with which the breath enters and leaves the nostrils.
If you wish, you can combine both forms of mindfulness. But do only as much as happens effortlessly for you.
Vipassana can be practised both while sitting and while walking. Witnessing the breath is naturally easier when you are sitting down, but awareness of action can be practiced either sitting or walking.
Awareness of breath - sitting meditation Duration: 45 minutes + 15 minutes rest
Sit in a comfortable position, spine erect, facing straight ahead. Keep your eyes closed and breathe normally. Stay still without shifting positions.
Watch the rise and fall of the belly when breathing in and out.
Don't concentrate on the breath, just watch it. If you find other thoughts, feelings or physical sensations coming up, allow them.
Witness those also and then return to watching the breath.
It is the process of watching that is important, not what you are watching. Witness everything! After 45 minutes, drop even the watching. Simply drop everything. Relax and let go.
Awareness of action – walking meditation Duration: 20 minutes + 10 minutes rest
Here your awareness is totally on your feet, as they touch the ground.
You can walk in a circle, or in a straight line of about 15 steps, going back or forth. You can practise this meditation simply going from room to room in your house, or out in your garden.
Eyes should be lowered, and focused on the ground a few steps ahead. Just as you watch the belly in sitting meditation, watch and be aware of the contact of each foot with the ground.
If other thoughts and sensations come up, allow them. Nothing is to be seen as a distraction. When you have finished witnessing the sensation or the thought, go back to watching your feet.
After 20 minutes, relax from mindfulness and rest for 10 minutes.