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Vipassana and Mindfulness:
A Journey to Inner Peace and Balance
The Beginnings of My Meditation Journey
My path in meditation began many years ago. I later realized that many things had been happening since my youth, though I didn’t know what I was doing at the time. As a young boy, I spent a lot of time in my room, often sitting on my bed, staring ahead, or closing my eyes. Sitting alone in silence brought me calmness and peace.
Throughout my life, I tried to blend in with “normal” people, adjusting myself to fit in. But pretending to be something you’re not doesn’t work for long.
Discovering Mantras, Sikhism, and Buddhism
Shortly before the sudden passing of my sister, I began listening to mantras on YouTube. This sparked my curiosity about Hinduism, which later led me to Buddhism. Around the time of my sister’s passing in 2007, I became interested in Buddhist meditation. I didn’t fully know how to practice it, so I started reading books on the subject.
One day, I was meditating at my sister’s grave when I heard people talking as if they were standing right next to me. I also felt someone pulling my jacket from behind. Sitting on the wet ground with a plastic sheet underneath me, I thought it might be best to stop, open my eyes, and avoid disturbing others. When I looked to my side, I saw people in the distance but realized they were too far away for me to have heard them so clearly. This surprised me greatly.
Why Practice Mindfulness?
Mindfulness is more than just a practice; it’s a way of life.
By staying present in the moment, mindfulness can:
• Reduce stress and anxiety
• Improve focus and concentration
• Enhance emotional regulation
• Foster a greater sense of self-awareness and compassion
Bringing Mindfulness Into Your Life:
My Journey and Practical Resources
These guides include simple, step-by-step instructions for practicing mindfulness, whether you’re a beginner or looking to deepen your practice. Feel free to save the images and revisit them whenever you need a moment of calm or grounding.
Thank you for taking this step toward greater awareness and well-being. If you have any questions or need further support, don’t hesitate to reach out.
Mindfulness: Beyond Sitting Meditation
Mindfulness is so much more than simply sitting cross-legged with your eyes closed, following the breath, and noting the five senses or mind distractions as they drift into the past or future.
Exploring Zen Meditation
Years passed, and I continued meditating at home using the technique I knew—following my breath. Later, I came across Zen meditation from Japan. I joined a group and had some deep experiences, but the group’s energy didn’t align with mine. I didn’t like how I felt there, so I stopped attending.
Discovering Kundalini Yoga
A couple of years later, I discovered Kundalini yoga. Wow—just wow. This opened my eyes in a beautiful way. I started experiencing so much more than ever before. Suddenly, I could hear, feel, and see things with heightened awareness. When the kundalini energy rose, everything became more vivid than I had ever imagined.
A Life-Changing Decision: Vipassana vs. Ayahuasca
In 2016, I traveled to Thailand to pursue a yoga teacher training course (TTC) and attend a Vipassana meditation retreat on Koh Phangan, which I had heard so much about. The TTC happened quickly, but the Vipassana retreat didn’t fall into place until the end of my stay. At that point, I had doubts and sought advice from a friend, which led to a life-changing decision.
A friend advised me to choose Vipassana over Ayahuasca, explaining, “With Ayahuasca, you open and close the door. With Vipassana, you learn how to open and close the door yourself.” His words resonated deeply, and I didn’t need to think much more. I chose Vipassana, and it was the best decision I ever made. That conversation happened almost nine years ago. I’ve never done Ayahuasca, nor do I think about it. Instead, I’ve attended many Vipassana meditation retreats since then.
Managing Fear and Worry Through Mindfulness
Many people today are struggling and may be suffering from worry that leads to overthinking, which can result in anxiety and, eventually, panic attacks. With these issues, other problems often arise, such as stomach discomfort, heartburn, acid reflux, tightness in the abdomen, lower back pain, constipation, cramps, or nausea.
I cannot emphasize enough that the trigger for all human problems originates from fear. Fear becomes more pronounced when we are not grounded. When fear arises, it leads to worry, and worry often relates to things that have not yet happened. However, if we could learn to manage fear, we would realize that worry has less of a grip on our lives.
What is Vipassana Meditation?
Vipassana is a silent meditation practice where you learn to be mindful. During a retreat, you are entirely with yourself. Reading, writing (except for brief notes), music, and conversations are prohibited. You focus solely on your practice, following your breath or another technique taught by the center.
I’ve learned different techniques, but the one that works best for me—and the one I share—is following the rising and falling of the abdomen. If you’d like to explore this technique further, you can download the Mindfulness Guide at the bottom of this page. It includes clear, simple steps to help you integrate mindfulness into your daily life.
During mindfulness meditation, it’s possible to experience your body being pulled to the left or right, or feel an imbalance that makes you want to lay down. If this happens, I recommend reading the blog Balancing Masculine and Feminine Energy During Meditation. It explains how to balance your energy, enabling a more centered and deeper meditation experience
A Typical Day at a Vipassana Retreat
The retreat schedule is simple but demanding. You wake up early, alternate between sitting and walking meditation, and follow a structured routine with breaks for meals and Dhamma talks (teachings of the Buddha). Retreats typically last 7 or 10 days, though some extend to 21 days or even 3 months, such as those at the Panditarama Forest Monastery in Myanmar.
Grounding and Mindfulness in Daily Life
This doesn’t mean that grounding meditation alone will solve everything, nor does reducing fear mean worry will completely disappear. Fear can be reduced but not entirely removed, as it is the most fundamental human emotion essential for survival. Without fear, we wouldn’t know how to navigate life or recognize potential dangers.
Therefore, try to incorporate not only grounding meditation but also mindfulness into your daily life. If sitting with your eyes closed—whether cross-legged, on a chair, or on your knees—isn’t your preference, you can also practice mindfulness while driving a motorbike. Simply use the technique of following your breath. When your senses become active, acknowledge them, or if your mind drifts into the future or the past, simply note that. When the distraction passes, return to the breath.
Meditation for Balance and Presence: My Personal Experience
Often, I hear people say they meditate to bring calmness after the chaos of their busy lifestyle, whether at work or home. While meditation can indeed bring peace and calmness, I personally believe it offers so much more—it creates balance in body, mind, and soul.
Meditation brings such profound peace that now, when I walk, I truly see the world around me. When I eat, food tastes better. When I sit, I am fully present and don’t miss the beauty of the moment. When I listen, I stay present with the person speaking, not letting my mind wander.
That said, there are moments when I find myself sitting at a table with others, uninterested in the stories they are sharing. If I’m not in the middle of my meal, I may choose to leave. However, if I am eating, I disconnect from the conversation and go inward by eating mindfully—following my breath and staying present with myself rather than the surroundings. This way, I can disconnect from the noise and find inner peace and calmness.
My Personal Preference: Theravada Buddhism
Over the years, I’ve attended retreats in Myanmar, Thailand, and Malaysia, totaling about 3–4 months of practice. My preference has always been Theravada Buddhism. Since my first Vipassana retreat, I’ve felt drawn to it. The Theravada tradition offers variety, with both sitting and walking meditation. In contrast, I’ve heard that some forms, like Goenka’s, focus only on sitting. For me, walking meditation is essential—it helps calm the mind when sitting becomes too painful or noisy.
Recommendations and Reflections
If you’re considering a meditation retreat, I recommend trying it once in your life. However, if you have psychological conditions, it’s better to start with shorter daily meditations. When you regain balance, you can think about attending a retreat.
If life circumstances prevent you from attending, you can still bring mindfulness into your daily life. More information is available in the PDF linked below.
Lastly, my healing method, Metta Healing, originates from the Metta meditation I practiced during Vipassana retreats. “Metta” is a Pali word signifying loving-kindness, goodwill, and an active interest in others’ well-being.
How to Disconnect Amidst Noise
When you’re in the middle of a crowd or surrounded by distractions, the key is to focus on your breath. When you hear a sound, instead of identifying what the sound is, simply acknowledge it as part of the experience. In your mind, note: “Hearing is arising, hearing is arising, hearing is arising.” Then return your attention to the breath, focusing on the rising and falling of your abdomen.
Over time and with practice, you may find it becomes easier to disconnect from external noises and distractions. This practice is especially helpful when you’re working in a busy environment surrounded by people who might otherwise disturb your focus.
Mastering the Mind Through Mindfulness
By practicing mindfulness, I have discovered a way to gain insights that help me keep my mind centered in the present. Through mindfulness, I have learned how to control the “monkey mind” and not allow it to control me. Once you master this, you’ll notice significantly less pressure in your body and mind.
When someone asks you, “Are you your mind?” you’ll know the answer: you are not. The mind is impermanent, but you are permanent. You are not your mind; you are so much more.
Enjoy the practice, and may it guide you to find inner peace, balance amidst an unbalanced world, and increased willpower to handle your emotions more smoothly and easily.
Mastering the Mind Through Mindfulness
If you’re inspired to explore Vipassana meditation, here are the centers I have personally attended. Each retreat offers a unique environment for deepening your mindfulness practice:
Thailand
• Indriya Retreat, Koh Phangan
• Dipabhavan Meditation Center
Myanmar
• Panditarama Forest Meditation Center
Malaysia
• Khemanandi Meditation Centre
These centers have greatly shaped my journey, and I hope they provide you with the same opportunities for growth