Insight Meditation 
(Vipassana)

Mindfulness of Breathing for Absorption (Jhana)

 

Look around your home and find what you feel is the best spot for regular meditation.

 

Place the items that you feel would be supportive for that place. A mat, sacred object, a flower, a candle, a small bell or just a chair, or meditation cushion.

To begin the meditation, play some meditative music.

Read out loud from a book that you appreciate

 

Play an extract from a taped talk on meditation or spiritual teachings

 

Bring your mindfulness to the breathing. Practice initially for 15 minutes and extend your daily meditation times. Up to 45 minutes.

 

Remember to relax the whole being with each breath while staying upright.

 

You can practice once a day, twice a day, morning and evening,

 

I am breathing in

I am breathing out

I am breathing in a long breath

I am breathing out a long breath

I am aware of the breath as it comes into my body

I am aware of the breath as it leaves my body

I am aware of the in breath as it enters my nose

I am aware of the in-breath as it goes into my lungs

I am aware of the finish of the in breath

I am aware of the out breath as it departs from my nose

I am aware of the out breath as it departs from my lungs

I am aware of the finish of the out breath

I am aware of the moment (s) before the next in breath comes in

I am aware of the coming of the breath

I am aware of the going of the breath