I just tried an ancient Buddhist insight meditation technique that I’ve not used in many years. The Buddhist insight medtiation technique t is about learning to see clearly with the mind.
This Buddhist insight meditation technique (also called Samatha-Vipassana meditation) is about developing Samatha (calmness of mind) by focussing the mind, and developing insight (Vipassana) through reflection.
You may find that holding your chin a little downwards will help to elongate the spine and to create focus of mind. A body scan meditation involves focussing your attention on one part of your body and then moving onwards until you have been mindful of the entire body. Having completed the body scan meditation it is now time to meditate on the breath (anapansati meditation).
While focussing on your breath, make sure that your breathing is relaxed, deep and slow, that you are breathing down into your abdomen and that your breath is flowing lightly.
We have now practiced both body scan meditation and breathing meditation, and are about halfway through this Buddhist insight medtiation technique. Having practiced sitting, standing and walking it is time to practice the Buddhist insight medtiation technique while lying down. Samatha often involves sitting or walking meditation, which is why this guide focuses on those poses. You do not need to force the reflection, or the insight, it will occur naturally by itself as you practice the technique.


This meditation heightens the body mind connection, develops mindfulness and helps you to be more present.
To begin to do so, focus your mind on your breath as it moves in and out of the space between your lips and mouth.
Try not to dwell on your thoughts or to attach to them, simply observe them and continue focussing on your breathing.
Stand still and focus on the sensation of standing, then repeat the process back to the other end of the path. For this you should lie straight, with one arm helping to support the head.  While in this position, conduct a body scan, just as we did with the Sitting. Now let me just ask a quick question: would you like to learn all meditation techniques in one simple to follow guide?
When you practice the Buddhist insight medtiation technique you gain a deeper understanding of things, of yourself, of others, and of life in general. Make sure you are somewhere comfortable and free from distractions and that you are sitting with good posture. Sit with good posture and a straight back (you will find it helpful to have a high quality meditation cushion). The aim of Buddhist Insight Meditation is not to enter a trance, it is simply to observe the nature of the mind.
This may seem like a big commitment, but actually, once you learn the process it does not take long.


The light should not be too bright nor too dark, the temperature of the room should be comfortable and the area should be tidy and free from clutter. If you are holding any tension in your feet then imagine breathing air into the tense spot and relaxing. If this seems difficult you may wish to count your breaths, which helps you to concentrate. Stand with good posture with your arms at your sides and you hand clasped lightly either behind or in front of your body. A complete Buddhist insight medtiation techniquen can be done in as little as half an hour and will be extremely rewarding.
If so, you will find my new book Welcome To Silence: A Practical Guide To Mindfulness And Meditation an invaluable resource. Take a little time to make sure you are a) comfortable, b) still and c) sitting with good posture.
Alternatively, you may sit in lotus position (those new to lotus position will need to practice it first—it can feel uncomfortable until you get used to it).



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