For the past two weeks or so I have been practicing a type of meditation called Vipassana Meditation. This type of meditation is similar to mindfulness, except it utilizes a key concept and strategy called “mental labeling”. “Vipassana” is a Pali word meaning “clear-seeing” or “insight”. This practice focuses mainly on attaining a clear sight on your physical and mental being, without holding on or concentrating on one thought or feeling.
One way to practice Vipassana is to sit on a cushion on the floor, or on a chair, sitting with a straight spine. To develop concentration, one must focus on their breath and chest movements. This specific exercise is called samatha practice. While focusing on the breath, other perceptions and thoughts can creep in, such as sounds, physical feelings, thoughts, emotions, etc. Vipassana focuses on accepting those sensations, and then returning to the breath. The attention is kept on the breath, and everything else continues in the background.
To aid in concentration, one can use the “noting” method. This method requires one to focus on the main object, called the primary object (the breath). A secondary object is anything else that may pop into our minds. If a secondary object pops into your concentration, the labeling method suggests you label the thought or feeling with a mental note, such as “noise” or “memory” or “feeling”. This helps your mind to move on quickly and not focus on the thought. This concept and practice of focusing on your main object, while being aware without attachment on secondary objects is called mental labeling.
Vipassana meditation was definitely a first for me. I had never used the labeling method and was a little skeptical on if it would be effective. I found it to be really helpful during my meditation. Putting a quick and easy label on something made it easier to move on from the thought and go back to my primary object of concentration. Overall, Vipassana helped me better connect with how my body was feeling and working, as well as my mind. I found my mind to be busy with thought about schoolwork, assignments, and scheduling. Once I was able to label those thoughts and release them, I was able to focus on lightening my mind and helping me focus and go into different obstacles with a clear and focused mind. I would definitely recommend this to anyone who would like to try meditation!
Hi Kayla! I’m intrigued by your personal project of mediation. I myself have practiced some meditation in the past, and it most definitely is a great de-stressor and calming activity. Your practice of the Vipassana method is very interesting as with the technique of labeling to ensure focus on your breathing. With all the pressures of college life, some mindful meditation is a healthy and productive way to relax. Also, I am curious as to how often you find yourself practicing meditation or if you have a specific time for it. Regardless I respect your practice of meditation and encourage you to develop it more.