“Meditation is not a way to quiet your mind. It is a way to enter the silence that is already there. ~ Deepak Chopra
Have you ever felt overwhelmed by the chaos of daily life and longed for a sense of calm and clarity? This is me a year ago, stuck in a cycle of overwork and unhealthy habits. It wasn’t until I rediscovered meditation, specifically Vipassana, that I began to find true peace and transformation. This is my story and how Vipassana changed my life, and how it can change your life.
My personal meditation journey
I have always been drawn to self-improvement activities like meditation, exercise, and healthy eating. However, I often ignored my own advice and indulged in moderate to heavy drinking and overexertion, embodying the “work hard, play hard” mentality. In college, I was introduced to meditation and yoga, but my practice was inconsistent and lacked the structure or commitment needed for lasting change.
About a year ago I made the decision to change my life. I drank more than I liked, ate poorly, was overweight, and had a demanding and stressful job as an actuary. I commit to meditating, exercising, and eating healthy every day.
After browsing through books on meditation, I found 10% Happier: How I tamed the voices in my head, reduced stress without losing my edge, and found self-help methods that really work—a true story, Author: Dan Harris.
The book’s simple approach—close your eyes and focus on your breathing—resonated with me. My OCD tendencies make mantra-based meditation daunting; I worry that mantras might exacerbate my symptoms.
Limitations of Breath-Based Meditation
After a few months, my commitment paid off, but I did not gain the mental peace and tranquility that I had read about in the meditation.
When I started listening to podcasts about meditation and waking life, I noticed a recurring theme: Many people, myself included, find it difficult to focus solely on breathing because it can become monotonous. This makes me ask, “Am I only 10% happy? Why not aim for 100%?”
Breath-based meditation has become very popular and is often seen as the beginning and end of a meditation practice; however, it is generally considered the ultimate form of meditation. While it’s great for beginner meditators or those accustomed to a more casual practice, it may not be enough for those seeking more meditation. Vipassana offers a deeper, more transformative experience.
Discover Vipassana Meditation
During my exploration, I found The Art of Living: Vipassana Meditation by Professor SN Goenka, Author: William Hart. Some believe that Vipassana meditation is the actual meditation method used and taught by the Buddha over 2,500 years ago. Vipassana takes meditation to the next level by addressing the deeper layers of the mind.
according to art of livingBreath awareness is the foundation, but real progress comes from observing how your body feels. It emphasizes maintaining calm or mental calm while experiencing these feelings. Practitioners maintain a balanced mindset in the face of physical and mental discomfort, heal past trauma, and develop psychological resilience.
The book is divided into ten chapters, synchronized with the typical ten days of a Goenka meditation retreat, described below. To properly understand the importance of breath-centered meditation or Anapana meditation, seven chapters are devoted to Anapana while only three chapters focus on Vipassana. The importance of breath-based meditation is the foundation for a successful Vipassana practice.
Vipassana practice
My own experience with Vipassana has helped me a lot. As someone who has struggled with severe anxiety, panic attacks, and hypochondriasis, it has helped me break the cycle of viewing daily pain as a life-threatening illness and accept body sensations in a more peaceful way.
By observing sensations without reacting, I trained myself to distinguish minor physical discomfort from anxious thoughts. As a result, the frequency and severity of my anxiety and panic attacks decreased significantly.
Even on days when I did feel more severe pain, I would focus on the pain itself and notice the changing sensations in my body. They didn’t feel as bad as my brain told me the pain should feel.
I continued to meditate on the pain, letting the physical sensations come and go. Eventually, the pain becomes more bearable and often forgotten.
Another benefit is that I feel more at peace with my childhood trauma, and some of the experiences I’ve held on to over the years weren’t as bad as I thought. When memories of these bad experiences arise, I calmly observe and feel the sensations in my body. I allowed the feelings to stay with me until they subsided.
It’s not always easy. Recently, during a meditation session, I had a deeper realization that brought up deep-rooted feelings of fear and terror.
I started having trouble breathing and started hyperventilating. I’m scared. Goenka refocused his attention on his breath at these times until the emotions and feelings subsided and calm returned.
I rode that wave, trusting the process, and my breathing finally calmed. That session was one of the most profound experiences of my life and it truly helped me on my spiritual journey towards peace and tranquility.
Mechanics and Techniques of Vipassana Meditation
For those interested, the technique of Vipassana meditation involves several steps:
1. Preparation
Sit comfortably with your back straight and your eyes closed. Take some time to settle in and focus.
2. Anapana
Begin with Anapana meditation and focus on your breathing. Observe the natural flow of your breath as it enters and leaves your nostrils without trying to control it. This helps to calm the mind and prepare it for Vipassana.
3. Body scan
After calming your mind, begin your meditation practice by systematically scanning your body from head to toe. Look at each part of the body in sequence, paying attention to any sensations – tingling, heat, pressure, etc.
4. Calm
Stay calm as you observe your feelings. Understand that feelings are temporary and try not to react to them with desire or disgust. This helps develop mental balance and insight.
5. Focus
When strong emotions and thoughts arise, bring your attention back to your breathing until they subside and calm returns, then return to the body scan.
6. Practice regularly
Consistent daily practice is vital. Start with brief sessions and gradually increase the duration as you become more familiar with the technique. With repeated practice, as you become more at peace with yourself, some of the intense trauma begins to lessen and disappear.
Ten Days Vipassana Retreat
To deepen my practice, I hope to participate in a ten-day Vipassana retreat. These retreats offer an immersive Vipassana meditation experience with a structured schedule of meditation, guidance and silence.
Retreats provide a unique opportunity to escape daily distractions and focus entirely on your practice. It’s intense, but brings deep insights and lasting benefits to those who complete it. It includes a rigorous schedule of meditation, guidance and “noble silence” to provide a conducive environment for deep spiritual cleansing.
The retreat is free and funded by donations from previous participants. More information can be found on the dhamma.org website.
my progress so far
Since committing to meditation and increasing my Vipassana practice last year, my physical and mental health has improved dramatically. I have quit all prescription drugs, lost 12 pounds, and have new energy that I haven’t felt in years. I even went for a run the other day just for fun and to release some extra energy, something I haven’t done in a long time.
Even more dramatically, I realized my actuarial job wasn’t worth the stress and long hours, so I quit. I bought an RV and traveled with my dog to explore the country and have adventures. I also start a blog dedicated to expressing my passion for health and travel.
final thoughts
For me, maintaining a balance between work and play and enjoying the variety of life is truly important. Vipassana meditation quickly established itself in my life as the doorway through which I was free to leave the baggage of the past at the door, take a step forward, and live in the present as it was meant to be lived.
I’m excited to see what next year brings for me. If you are curious about Vipassana, I encourage you to try it.
About Rob Brun
Rob Bruhn is a U.S. Army veteran and MBA who applies his data analysis expertise at Bananomad.com to make health and travel insights actionable. He continues to learn from diverse global experiences and focuses on distilling complex data into relevant recommendations. Rob’s personal stories from travels in thirteen countries and an ongoing RV trip across the U.S. not only enrich his content, but bring authenticity and perspective to readers seeking a mindful, adventurous lifestyle.
