Insight Meditation Basics

Insight meditation is a practice that originated in Buddhism over 2,500 years ago. Today, insight meditation is practiced by many non-Buddhists for its benefits to mental and physical health. Many institutes devoted to insight meditation exist in the United States, the United Kingdom, and around the world.

The purpose of insight meditation is to gain mindfulness, or (in other words) to clearly see the reality of things. Cultivating mindfulness can help you manage stress, have more even moods, and feel more relaxed. This is why many psychiatrists and psychologists use principles of insight meditation while treating their patients.

Practicing Insight Meditation

Begin by sitting in a quiet room. It’s best to sit with your back erect when practicing insight meditation. If you find it difficult to sit with your back erect, sit on a chair that has a straight back. Put your hands in a comfortable position on your lap. Some people lay one hand on top of the other, palms up.

Take a moment to quiet your body and mind. When you are ready, focus on your breath. Feel it as it flows in and out of your body. Count how long it takes you to inhale and exhale each breath. Make each inhalation and exhalation longer as you continue your insight meditation session.

Begin to think about yourself. Do you have any stress, anxiety, or tension? Envision healing, peace, and acceptance entering your body as you inhale. Envision stress, anxiety, tension, anger, and other negative emotions and feelings leaving your body as you exhale during your insight meditation.

Cultivating Compassion During Insight Meditation

When you are free of negative feelings, continue inhaling healing, peace, and acceptance for yourself. When you exhale, imagine your breath sending out that healing, peace, and acceptance to the world at large.

Begin to think about someone in your life that you love during your insight meditation. Inhale healing, peace, and acceptance for yourself and exhale healing, peace, and acceptance for the person that you love.

When you feel ready to move on in your insight meditation, send healing, peace, and acceptanceto the following people in this order:

• Someone you’re friendly with
• Someone you know casually
• Someone you feel indifferent toward
• Someone you fear and/or dislike

Practicing insight meditation in this way will bring peace to your life.