Insight meditation
Insight practices, often associated with Vipassana, have distinct lineages and teaching methods. This is a brief observation exercise, not a complete course in a tradition.
Read more about this approach
What will I do?
Observe how experience changes. This introduction follows 5 written prompts, with a choice to read at your own pace or use an available on-device voice.
Make it comfortable
Start with a supported position and an ordinary, undemanding point of attention. You can skip a prompt, keep your eyes open, or stop. The suggested duration is a guide, not a target to achieve.
The complete guidance
Begin with support
Sit comfortably and notice the contact with your seat and the ground.
Choose an anchor
Let the natural breath provide a steady place to begin. Avoid changing its pace.
Observe change
Notice how a sensation, sound or thought begins, shifts and passes. Choose ordinary experiences rather than difficult memories.
Keep it gentle
Return to the breath whenever observation feels scattered or uncomfortable. A trained teacher can provide fuller traditional instruction.
Close deliberately
Return to the room and let attention widen. Pause before moving on.
