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In Vipassana, the item of meditation is one’s own consciousness in today moment. While we remain to make use of the breath as an anchor to today moment, it isn’t the primary object. Rather, we familiarize whatever the most famous stimulus is in that moment, and we allow that stimulus to be our item. It may be a thought, a feeling, a physical feeling, a sound, a scent, or pretty much anything else. Whatever it is, we just observe it without becoming associated with thinking of it. In this sense, we’re working toward achieving a goal and non-reactive frame of mind. At the very same time, Vipassana isn’t mainly a relaxation strategy and we aren’t trying to run away from reality or enter into a hypnotic trance. The objective is active and objective observation of our subjective experience, without accessory.

In terms of actual practice, try to find a quiet place where people, phones, and other distractions won’t be a problem. Wear comfy clothes and consider taking off your shoes. Sit up straight, either on the floor (maybe on a cushion) or in a straight back chair. Put your hands on your knees or folded in your lap. Keep your eyes open, but not concentrated on any certain point or object. Take two or three deep breaths and start to focus on today moment. As you start, utilize your breathing to anchor you to the here-and-now. As you continue, notice the most famous stimulus, whatever it is, without engaging it. Try to sit still and preserve focus for 20 minutes. Just as you aren’t responding impulsively to the thoughts or sensations that you have, don’t respond impulsively to physical discomforts as they arise. For example, if your nose itches, don’t immediately reach up to scrape it. If you want, you can decide to scrape your nose. Or, if you desire, you can pick simply to let it be. Whatever you choose, act in mindfulness and with intentionality.