Vipassana Meditation

1st Step (Prayer for universal peace and happiness) : 3 min

- Sit down in a comfortable posture and close your eyes. Pray for all to be happy, healthy and blissful. Sing this couplet: ““Sarve bhavantu Sukhinah, Sarve Santu Niramaya, Sarve Bhadrani Pashyantu, Makashchit dukha bhagbhave.”


2nd Step (Antar Khumbhak) : 5 min

- Take a deep and long breath and hold it inside for something till you can do it comfortably.

- And while holding breath inside, watch your thoughtless being in the inner sky.

3rd Step (Bahir Kumbhak) : 5 min

- Breath out slowly and deeply and hold your breath outside till you are comfortable.

- While holding your breath outside, watch your breath thoughtless being in the inner sky.

4th Step (Anapaansati Yog) : 5 min

- Keep both your hands on the novel center. Feel the stomach contracting and relaxing along with your breathing.

- Let the breathing be little deeper than normal.

5th Step (Sakshibhav-witnessing) : 6 min


- Look into the inner sky and be aware of your breathing.

- Now let the breathing process be normal without any effort.

- Do not make any effort from your side.


6th Step (Relaxation) : 3 min

Sit down in a comfortable posture or lie down in Shavasan (back touching the ground, one foot apart from the other and palms towards the sky).

Feel that the body is getting calm, breathing is getting poise and mind is becoming peaceful.

7th Step (Self Remembrance) : 30 min

Close your eyes and look in the inner sky. This is our formless being. As there is water in the vessel, content in the container, similarly there is the formless in the form.

Now just look in this inner space. Gradually get merged with this formless consciousness filled with divinity