Vipassana means “Observation of reality as it is” in Pali. It is a Buddhist meditation technique based on body sensation observation, without asana_Vipassanareacting to pleasant and unpleasant sensations. Through this kind of mental training, the practitioner progressively increases his level of detachment and is able to observe impartially and peacefully his inner and outer realities, without being affected by the fruit of his observation.Vipassana is usually preceded by Anapanasati meditation (observation of natural breath), which aim is to concentrate the mind and refine sensory perceptions.In a classical ten days Vipassana meditation course, the first three days are dedicated to the practice of Anapanasati and the seven remaining ones are for Vipassana. The technique is presented here for information only and nothing can replace direct experience during a Vipassana course.


  1. Sitting in meditation posture, back straight, neck in line with the spine, hands together or on the knees, eyes closed.
  2. Bring awareness to the top of the head and observe sensations for a short moment (about 5 sec.).
  3. Move awareness to the area right next to it and observe sensations.
  4. Proceed like this with the entire body, from top to bottom, and from bottom to top.
  5. When the mind starts to wander, gently bring it back to the awareness of sensations.


The key is to observe sensations, our inner reality, without reacting with attraction towards pleasant sensations, nor with repulsion towards unpleasant sensations. Since the mind has a natural tendency to interpret everything it experiences as pleasant or unpleasant, this kind of training has a very deep effect on our consciousness and can literally modify deeply rooted mind patterns that are constantly distorting our perception of reality, by applying a multitude of filters linked to our own fears and desires. When the mind ceases to apply labels to each experience, pleasure and pain are no longer a driver, and reality can then be perceived for what it is: the Divine flow in action, nothing more, nothing less. Every experience then becomes full and rich. Nothing needs to be added or removed. Pain is no longer rejected nor pleasure sought after. When they manifest, they are both perceived as a temporary illusion, as a mere projection of our inner reality, as opportunities to embrace and heal these parts of ourselves who haven’t yet experienced the peaceful bliss inherent to the state of union with the Whole.


  • Increases power of concentration.
  • Sharpen sensory perceptions.
  • Reduces frequency and amplitude of brain waves.
  • Regulate heart rate.
  • Relaxes the brain and the nerves.
  • Increases considerably resistance to stress.
  • Relaxes the entire organism in depth.
  • Regulates sleep cycles.
  • Generates joy and deep inner peace.
  • Develop inner detachment.



I can't sit with my legs crossed.

If sitting crossed legs is too uncomfortable, it is fine to sit on a chair or a meditation bench. The most important factor is to keep the back straight, to allow nerve impulses to freely circulate along the spine. A regular asana practice is a great help in that area because it progressively prepares the body (and the mind) to sit comfortably.

I keep on thinking when I meditate. What can I do?

The nature of the mind is motion. It is therefore absolutely normal to think when we begin to meditate. The intention is not to abruptly stop the activity of the mind. It would be like trying to stop a galloping horse in full speed. The idea is to gradually diminish the amount and strength of our thoughts, just like the rider inviting his horse to progressively slow down until it finally walks. The process is identical with meditation. By directing our attention towards a single object of concentration, such as the breath, a sensation, a sound, an image... senses are calming down and the brain naturally slows down its cognitive activity and reduces brain waves' frequency and intensity. It is essential to abstain from trying to control the mind only with cold will power. Even if it is sometimes a little confused and stubborn, it should be treated like a good friend, who just needs to be approached with patience, understanding and a soft perseverance.



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