{"id":6133,"date":"2021-06-07T09:12:31","date_gmt":"2021-06-07T09:12:31","guid":{"rendered":"http:\/\/desres20.netornot.at\/?p=6133"},"modified":"2021-07-13T09:32:21","modified_gmt":"2021-07-13T09:32:21","slug":"user-research-the-propper-kind-of-meditation","status":"publish","type":"post","link":"http:\/\/desres20.netornot.at\/?p=6133","title":{"rendered":"User Research, the propper kind of meditation"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

Vipassana Meditation<\/h1>\n\n\n\n

Vipassana was taught in India more than 2500 years ago as a universal remedy for universal ills, i.e., an Art of Living.<\/p>\n\n\n\n

In Pali, an ancient language of Buddhism, the word \u201cVipassana\u201d means \u201cseeing things as they really are.\u201d The literal translation is \u201cspecial seeing.\u201d<\/p>\n\n\n\n

Often, the term \u201cVipassana meditation\u201d is used interchangeably with \u201cmindfulness meditation,\u201d but Vipassana is more specific. It involves observing your thoughts and emotions as they are, without judging or dwelling on them.<\/p>\n\n\n\n

Vipassana, you simply observe your inner self instead of consciously controlling the experience. The goal is to help you:<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n
  • Quiet your mind<\/li>
  • Focus on the present<\/li>
  • Accept thoughts, emotions, and sensations for what they really are<\/li>
  • Reduce regrets by dwelling less on the past<\/li>
  • Worry less about the future<\/li>
  • Respond to situations based on reality, instead of worries or preconceived notions<\/li><\/ul>\n\n\n\n
    <\/div>\n\n\n\n

    Why it is better for a beginner?<\/h2>\n\n\n\n

    Vipassana is a kind of meditation that doesn’t need much preparation to be done and it is a good starting point for a beginner because it is really easy to follow and to achieve.<\/p>\n\n\n\n

    That means that the guide for this kind of meditation can be optional. An app will be useful for the timer, sounds and in case of guide a guide. You can follow these steps to try to do it on your own. <\/p>\n\n\n\n

    1. Set aside 10 to 15 minutes to practice. It\u2019s recommended that you do Vipassana when you first wake up in the morning.<\/li>
    2. Choose a quiet area with little to no distractions.<\/li>
    3. Sit in a comfortable position. Engage your core, straighten your back, and relax your body.<\/li>
    4. Close your eyes and breathe normally. Focus on your natural breath and what you feel.<\/li>
    5. Be mindful of each inhale and exhale. Observe your thoughts, feelings, and sensations without reacting or judging.<\/li>
    6. If you become distracted, simply observe the distraction and return to your breath.<\/li>
    7. Aim to do this for at least 5 to 10 minutes when you first start. As you get used to this practice, work up to 15 minutes or longer of Vipassana meditation.<\/li><\/ol>\n\n\n\n

      Zen Meditation (Zazen<\/em>)<\/strong><\/h2>\n\n\n\n

      Origin & Meaning<\/strong><\/h3>\n\n\n\n

      Zazen<\/em> (\u5750\u7985) means \u201cseated Zen\u201d, or \u201cseated meditation\u201d, in Japanese. It has its roots in the Chinese Zen Buddhism (Ch\u2019an) tradition, tracing back to the Indian monk Bodhidharma (6th century CE). In the West, its most popular form comes from Dogen Zenji (1200~1253), the founder of the Soto Zen movement in Japan. Similar modalities are practised in the Rinzai<\/em> school of Zen, in Japan and Korea.<\/p>\n\n\n\n

      How to do it<\/strong><\/h3>\n\n\n\n

      It is generally practised seated on the floor over a mat and cushion, with crossed legs. Traditionally it was done in the so-called lotus<\/em> or half-lotus<\/em> position, but this is hardly necessary. Nowadays most practitioners sit like this:<\/p>\n\n\n\n

      \"\"<\/figure>\n\n\n\n

      Vipassana Meditation<\/strong><\/h2>\n\n\n\n

      Origin & Meaning<\/strong><\/h3>\n\n\n\n

      \u201cVipassana\u201d is a Pali word tha<\/p>\n\n\n\n

      \"Types<\/figure><\/div>\n\n\n\n

      t means \u201cinsight\u201d or \u201cclear seeing\u201d. It is a traditional Buddhist practice, dating back to 6th century BC. Vipassana-meditation, as taught in the last few decades, comes from the Theravada Buddhist tradition, and was popularized by  S. N. Goenka and the Vipassana movement.<\/p>\n\n\n\n

      Due to the popularity of Vipassan\u0101-meditation, the \u201cmindfulness of breathing\u201d has gained further popularity in the West as \u201cmindfulness\u201d.<\/p>\n\n\n\n

      How to do it<\/strong><\/h3>\n\n\n\n

      [There is some conflicting information on how to practice Vipassana. In general, however, most teachers emphasize  starting with mindfulness of breath in the first stages, to stabilize the mind and achieve \u201caccess concentration.\u201d This is more like focused attention meditation. Then the practice moves on to developing \u201cclear insight\u201d on the bodily sensations and mental phenomena, observing them moment by moment and not clinging to any. Here goes an introduction, aimed at beginners. To know more I\u2019d suggest following up the links provided or learning from a teacher (perhaps in a Vipassana retreat).]<\/p>\n\n\n\n

      Ideally, one is to sit on a cushion on the floor, cross-legged, with your spine erect; alternatively, a chair may be used, but the back should not be supported.<\/p>\n\n\n\n

      The first aspect is to develop concentration, through samatha<\/em> practice. This is typically done through breathing awareness.<\/p>\n\n\n\n

      Focus all your attention, from moment to moment, on the movement of your breath. Notice the subtle sensations of the movement of the abdomen rising and falling. Alternatively, one can focus on the sensation of the air passing through the nostrils and touching the upper lips skin \u2013 though this requires a bit more practice, and is more advanced.<\/p>\n\n\n\n

      As you focus on the breath, you will notice that other perceptions and sensations continue to appear: sounds, feelings in the body, emotions, etc. Simply notice these phenomena as they emerge in the field of awareness, and then return to the sensation of breathing. The attention is kept in the object of concentration (the breathing), while these other thoughts or sensations are there simply as \u201cbackground noise\u201d.<\/p>\n\n\n\n

      The object that is the focus of the practice (for instance, the movement of the abdomen) is called the \u201cprimary object\u201d. And a \u201csecondary object\u201d is anything else that arises in your field of perception \u2013 either through your five senses (sound, smell, itchiness in the body, etc.) or through the mind (thought, memory, feeling, etc.). If a secondary object hooks your attention and pulls it away, or if it causes the desire or aversion to appearing, you should focus on the secondary object for a moment or two, labelling it with a mental note, like \u201cthinking\u201d,  \u201cmemory\u201d, \u201chearing\u201d, \u201cdesiring\u201d. This practice is often called \u201cnoting\u201d.<\/p>\n\n\n\n

      A mental note identifies an object in general but not in detail. When you\u2019re aware of a sound, for example, label it \u201chearing\u201d instead of \u201cmotorcycle,\u201d \u201cvoices\u201d or \u201cbarking dog.\u201d If an unpleasant sensation arises, note \u201cpain\u201d or \u201cfeeling\u201d instead of \u201cknee pain\u201d or \u201cmy back pain.\u201d Then return your attention to the primary meditation object. When aware of a fragrance, say the mental note \u201csmelling\u201d for a moment or two. You don\u2019t have to identify the scent.<\/p>\n\n\n\n

      When one has thus gained \u201caccess concentration\u201d, the attention is then turned to the object of practice, which is normally thought or bodily sensations. One observes the objects of awareness without attachment, letting thoughts and sensations arise and pass away of their own accord. Mental labelling (explained above) is often used as a way to prevent you from being carried away by thoughts, and keep you in more objectively noticing them.<\/p>\n\n\n\n

      As a result one develops the clear seeing that the observed phenomena are pervaded by the three \u201cmarks of existence\u201d: impermanence (annica<\/em>), unsatisfactoriness (dukkha<\/em>) and emptiness of self (annata<\/em>). As a result, equanimity, peace and inner freedom are developed in relation to these inputs.<\/p>\n\n\n\n

      Loving Kindness Meditation (Metta Meditation)<\/strong><\/h2>\n\n\n\n

      Origin & Meaning<\/strong><\/h3>\n\n\n\n
      \"loving<\/figure><\/div>\n\n\n\n

      Metta is a Pali word that means kindness, benevolence, and goodwill. This practise comes from the Buddhist traditions, especially the Theravada and Tibetan lineages. \u201cCompassion meditation\u201d is a contemporary scientific field that demonstrates the efficacy of metta<\/em> and related meditative practices.<\/p>\n\n\n\n

      Demonstrated benefits include: boosting one\u2019s ability to empathize with others; development of positive emotions through compassion, including a more loving attitude towards oneself; increased self-acceptance; greater feeling of competence about one\u2019s life; and an increased feeling of purpose in life (read more in our other post).<\/p>\n\n\n\n

      How to do it<\/strong><\/h3>\n\n\n\n

      One sits down in a meditation position, with closed eyes, and generates in his mind and heart feelings of kindness and benevolence. Start by developing loving-kindness towards yourself, then progressively towards others and all beings. Usually this progression is advised:<\/p>\n\n\n\n

      1. oneself<\/li>
      2. a good friend<\/li>
      3. a \u201cneutral\u201d person<\/li>
      4. a difficult person<\/li>
      5. all four of the above equally<\/li>
      6. and then gradually the entire universe<\/li><\/ol>\n\n\n\n

        The feeling to be developed is that of wishing happiness and well-being for all. This practice may be aided by reciting specific words or sentences that evoke the \u201cboundless warm-hearted feeling\u201d, visualizing the suffering of others and sending love; or by imagining the state of another being, and wishing him happiness and peace.<\/p>\n\n\n\n

        Mantra Meditation (OM Meditation)<\/strong><\/h2>\n\n\n\n

        Origin & Meaning<\/strong><\/h3>\n\n\n\n
        \"types<\/figure><\/div>\n\n\n\n

        A mantra<\/em> is a syllable or word, usually without any particular meaning, that is repeated for the purpose of focusing your mind. It is not<\/em> an affirmation used to convince yourself of something.<\/p>\n\n\n\n

        Some meditation teachers insist that both the choice of word, and its correct pronunciation, is very important, due to the \u201cvibration\u201d associated with the sound and meaning, and that for this reason, an initiation into it is essential. Others say that the mantra itself is only a tool to focus the mind, and the chosen word is completely irrelevant.<\/p>\n\n\n\n

        Mantras are used in Hindu traditions, Buddhist traditions (especially Tibetan and \u201cPure Land\u201d Buddhism), as well as in Jainism, Sikhism and Daoism (Taoism). Some people call mantra meditation \u201com meditation\u201d, but that is just one of the mantras that can be used. A more devotion oriented practice of mantras is called japa,<\/em> and consists of repeating sacred sounds (name of God) with love.<\/p>\n\n\n\n

        How to do it<\/strong><\/h3>\n\n\n\n

        Like with most types of meditations, it is usually practised sitting with spine erect, and eyes closed. The practitioner then repeats the mantra in his mind, silently, over and over again during the whole session.<\/p>\n\n\n\n

        Sometimes this practice is coupled with being aware of the breathing or coordinating with it. In other exercises, the mantra is actually whispered very lightly and softly, as an aid to concentration.<\/p>\n\n\n\n

        As you repeat the mantra, it creates a mental vibration that allows the mind to experience deeper levels of awareness. As you meditate, the mantra becomes increasingly abstract and indistinct, until you\u2019re finally led into the field of pure consciousness from which the vibration arose.<\/em>
        Repetition of the mantra helps you disconnect from the thoughts filling your mind so that perhaps you may slip into the gap between thoughts. The mantra is a tool to support your meditation practice. Mantras can be viewed as ancient power words with subtle intentions that help us connect to spirit, the source of everything in the universe. (Deepak Chopra)<\/em><\/p><\/blockquote>\n\n\n\n

        OM is a well-known example of a mantra. But there are thousands of others. Here are some of the most well-known mantras from the Hindu & Buddhist traditions:<\/p>\n\n\n\n