“Beginner
Vipassana Mediation – How To:
1.
Sit cross-legged or on a chair or other position comfortable for
you. Make sure to keep your spine straight to allow energy flow and
the right posture.
2.
Start from the top of your head – also known as ‘the crown’ area
and observe any sensations for a few seconds (5 seconds or 3
breaths). You can imagine your mind as a neutral scanner that
simply records all the sensations in the given area and has no
internal verbal comments – thus having equanimity.
3.
Continue to scan the face and back of the head for a few seconds (5
seconds or 3 breaths)
4.
Continue to scan – the neck area
5.
Continue to scan – the right shoulder, forearm and hand and back in
reverse order
6.
Continue to scan the left shoulder, forearm and hand and back in
reverse order
7.
Continue to scan the front torso and the back torso
8.
Continue to scan the pelvic area
9.
Continue to scan the right thigh, leg and foot and back in
reverse
10.
Continue to scan the left thigh, leg and foot and back in
reverse
11.
Continue to scan upwards by scanning the pelvic area (front and
back)
12.
Continue to scan the front and back torso
13.
Continue to scan from the right hand, forearm and
shoulder
14.
Continue to scan from the left hand, forearm and
shoulder
15.
Continue to scan the neck area (front and back)
16.
Continue to scan the face area and back of the head
17.
Finish the scan at the top of the head (crown area). You now have
finished the full body scanning from top to bottom and back.
Continue scanning several times from top to bottom and back to top
(depending on your speed, you might complete 8 times per hour or
so).”