Vipassana Guide ᐉ Practice, Benefits & Retreats Explored

Eastern spiritual practices, including Vipassana meditation, are captivating more and more people in the Western world. In its original form and understanding, meditation is not a simple practice—for some, it can be extremely challenging. Because of this, and for commercial reasons, techniques that have little in common with true meditation are sometimes offered under its name. In other cases, meditative practices are misused for purposes like attracting material wealth, fulfilling desires, or finding love.

This article explores Vipassana meditation as it was originally understood and practiced.

Vipassana is the Pali pronunciation of the Sanskrit word vipashyana. The Sanskrit word translates as ‘right understanding’¹, and also has several other interpretations:

• Seeing reality as it truly is
• Penetrating insight
• Seeing things as they are
• Supreme insight into reality
• True perception
• Comprehensive vision, and more.

Today, the word "Vipassana" refers not only to the meditation practice itself but also to the event known as a retreat (fr om the English word meaning ‘withdrawal,’ ‘seclusion,’ or ‘solitude’), wh ere this type of meditation is practiced intensively.

By the 10th century, meditative practices had largely fallen out of use within the Theravada tradition (fr om which Vipassana’s widespread introduction to laypeople began). It was believed that Buddhism had degenerated and that achieving nirvana was impossible until the arrival of the future Buddha, Maitreya⁵⁶. Instead of contemplative practice, the focus shifted to developing morality, preserving the teachings, and accumulating good karma²³. In the 18th century, the first attempts to revive these contemplative practices were made by the monks Waya-zawta (unsuccessfully) and Medawi (successfully).

As of March 2024, the most well-known and popular Vipassana courses are those taught in the tradition of S.N. Goenka. This style of Vipassana is typically offered as a 10-day retreat, wh ere a group of people gathers for an intensive immersion into the practice. Originally, however, such seclusion was a solitary endeavor.

Alternative Vipassana courses are also available, varying in both duration (fr om 2 to 7 days) and content (sometimes incorporating or adding other practices). The non-negotiable elements of a more-or-less authentic retreat are silence and a schedule of dedicated meditation sessions. Participants also agree to disconnect from the outside world by turning off their phones or turning them in for safekeeping.

Each day of the retreat is packed with practice, follows a strict schedule, and typically includes two meals. The food offered is usually vegetarian.

Vipassana meditation is an ancient method for working with the mind, rooted in the teachings of Buddha Shakyamuni. The movement to bring this practice to the masses was pioneered by the Burmese Theravada monks Ledi Sayadaw (1846–1923) and Mingun Sayadaw (1868–1955)². They considered sutras such as the Satipatthana Sutta (on the foundations of mindfulness) and the Anapanasati Sutta (on mindfulness of breathing) to be central to their formulation of Vipassana.

The Buddha identified four foundations of mindfulness, or awareness⁴:

1. Contemplation of the body.
2. Contemplation of feelings.
3. Contemplation of the mind.
4. Contemplation of the qualities of the mind.

One approach to Vipassana meditation involves the continuous observation of the physical and psychological processes of the body and mind. This leads to the direct realization of the three characteristics of conditioned existence: impermanence (anitya), suffering or unsatisfactoriness (duḥkha), and no-self (anātman).

In the Mahayana tradition, Vipashyana is a similar meditative method, but with a specific focus: it develops the wisdom that realizes the true nature of all phenomena—emptiness. In other branches of Buddhism, the practice is performed similarly, though the explanations and goals may differ slightly. Visualizations can also be used in Vipassana.

It is traditionally held that Vipashyana should be preceded by shamatha (‘calm abiding’ or ‘serenity’), a practice for calming the mind by focusing on a chosen object⁷. However, there is also objectless shamatha, and experienced meditation masters do not separate shamatha and vipashyana—for them, the two are an integrated whole⁸.

"Monks, this is the direct path for the purification of beings, for the surmounting of sorrow and lamentation, for the disappearance of pain and grief, for the attainment of the true way, for the realization of Nibbana [nirvana]—namely, the four foundations of mindfulness."

Buddha Shakyamuni, Mahasatipatthana Sutta

"Vipashyana, grounded in shamatha, eradicates the kleshas."

Shantideva, Bodhicharyavatara

Ultimately, the meditation of "Clear Seeing" is intended to lead to freedom from the kleshas. This Sanskrit word can be translated as ‘affliction,’ ‘pain,’ ‘impurity,’ ‘vice,’ or ‘anguish’¹⁹. The kleshas are commonly referred to as mental "defilements" or "obscurations."

The five kleshas according to Patanjali:

• Ignorance (avidya)
• The sense of "I" or egoism (asmitā)
• Attachment or craving (rāga)
• Aversion or hatred (dveṣa)
• Clinging to life or fear of death (abhiniveśa)

The three primary kleshas in Buddhism, or the three poisons of the mind:

• Ignorance
• Craving
• Anger

Buddhist texts also provide more extensive lists of these defilements¹⁰.

By gaining freedom from the control of the kleshas and breaking free from the illusion of the "self," one can sever the endlessly spinning wheel of samsara, or at the very least, protect oneself from rebirth in the three lower realms (the animal, hungry ghost, and hell realms). This is the promise within the Theravada tradition.

For the modern person caught up in the fast pace of life, these ultimate goals might seem distant. However, by regularly training your mind through Vipassana or shamatha meditation, you can gradually become calmer, more clear-headed, and more focused. You will develop greater awareness of yourself and the world around you, learn to observe your mental states, and gain the ability to recognize and manage negative patterns of the mind, among many other positive effects. But this requires consistent effort and the accumulation of meditative experience.

Science is always advancing, and new research emerges every year, including studies on Vipassana meditation.

A 2015 Australian study found that a 6-month Vipassana course had a positive impact on participants: it reduced subjective stress and increased well-being, self-kindness, and overall mindfulness (an awareness of the present moment and a more balanced state)¹².

The practice of Vipassana meditation enhances the brain's capacity for attention and induces a state of reduced automatic cognitive processing of distracting stimuli. This has a positive effect on psychological well-being, lowers anxiety, and improves the functioning of the immune system¹³.

Meditation slows brain aging and serves as a preventative measure against severe conditions like dementia and Alzheimer's disease. For example, an American study¹⁴ examined the brain of Tibetan monk Yongey Mingyur Rinpoche and determined that at 41 years old, his brain was comparable to that of an average 33-year-old, and his brain's aging rate was slower than that of the general population. A 2017 study¹⁵ found that elderly long-term meditators had significantly higher gray matter volume and glucose metabolism in brain tissues compared to a control group of non-meditators. A decline in these metrics is linked to brain aging and an increased risk of developing dementia, especially Alzheimer's disease.

The benefits of Vipassana and meditation, in general, are supported by scientific research. However, clinical and medical literature also reports on adverse effects caused by meditation¹⁶. Furthermore, Buddhist teachers themselves acknowledge that not everyone is suited for meditative practices and that they are often used improperly.

For instance, during one of his teachings, Lama Sonam Dorje shared the view of a psychologist and psychotherapist friend with 20 years of experience, who concluded that meditation was not suitable for all of his patients¹⁷. On the other hand, he also noted that for many, meditation—whether shamatha, vipashyana, or another form—could be more helpful than medication.

In general, individuals with psychological disorders or mental illnesses should consult a qualified specialist or an experienced meditation teacher before beginning a practice. This is especially critical if you are planning to attend a retreat, wh ere the intensity of practice is magnified many times over compared to a daily routine.

It's important to understand that Vipassana is a technique for the deep transformation of the mind, not simply a tool for improving health, relaxation, or stress relief. Therefore, you must honestly examine your motivation for practicing meditation and, based on that, choose the variety that is right for you.

To practice Vipassana with genuine commitment, it is necessary to cultivate ethical behavior. For lay practitioners, this means observing five precepts, which are undertakings to abstain from:

• Harming living beings
• Lying
• Stealing or taking what is not given
• Sexual misconduct
• Taking any intoxicants

Texts from various spiritual traditions and schools recommend working with the mind in seated, cross-legged meditative postures. The practice of Hatha yoga asanas can help you master these positions, as can regularly sitting with your legs crossed throughout the day (at work, while relaxing, traveling, or reading).

Consistency is the key to success. It is best to choose a specific amount of time you can dedicate to practice each day, determine the number of days per week, and stick firmly to that schedule.

The abundance of seated practice can be unusual and physically demanding. Regularly attending Hatha yoga classes beforehand can help prepare your body for these challenges.

A regular home practice is an excellent way to prepare for a longer retreat. Shorter 2-3 day Vipassana courses can also provide a great introduction and a condensed retreat experience.

There is now a wealth of information online about Vipassana from various Buddhist teachers that can help you prepare for a retreat. It is also beneficial to familiarize yourself with ancient texts on both Vipashyana and meditation in general, as well as with the writings of experienced contemporary practitioners.