Do you enjoy spending quiet time alone?
In the midst of daily busyness, have you found yourself forgetting to pause and face yourself?

By immersing ourselves in silence, we can hear the voice of our true self.
Today, I’d like to introduce a meditation practice called Vipassana, which focuses on deep self-observation.

What is Vipassana Meditation?

A method of observing the mind and seeing things as they are
"Vipassana" is a word in Pali that means "insight" or "to see things as they truly are."
It is a traditional meditation technique believed to be the very method by which the Buddha attained enlightenment over 2,500 years ago. Considered the origin of modern mindfulness meditation, Vipassana places emphasis on becoming aware of the present moment.

At its core, this practice is about observing—without judgment—the sensations of breathing, bodily feelings, and the thoughts or emotions that arise in the mind.

Why Do We Observe?

To gain awareness that helps us let go
Our minds often get unknowingly caught in regrets about the past or anxieties about the future.

Through Vipassana meditation, we learn to notice these sensations and thoughts as they arise, observing the reality of "now"—and in doing so, we begin to let go of our attachments.

Pain, sorrow, restlessness, loneliness—all emotions and sensations are merely passing phenomena.
Rather than labeling them as good or bad, we simply watch them.
This process gradually calms the mind and frees us from clinging and suffering.

How to Practice Vipassana Meditation

Let’s begin with the simplest form
Vipassana isn’t difficult. Try following these steps:

1. Find a quiet space and sit comfortably, either cross-legged or in a chair.
2. Keep your spine naturally straight, and close your eyes or keep them half-closed.
3. Focus your attention on your breath. Observe the sensation of air entering and leaving your nose.
4. If thoughts or emotions arise, don’t reject them. Just acknowledge them as “happening now.”
5. Gently bring your attention back to your breath.
6. Continue this for about 10–20 minutes, or as long as feels comfortable.

Treat each thought or feeling like a drifting cloud or a passing wave—observe it, then let it go.
This imagery can help you stay light and open.

Moments of Awareness and Change

As you continue practicing Vipassana, you may begin to notice even the subtlest details of daily life—
the aroma of coffee, the sound of the wind, a kind word from someone.

When we become aware of these previously unnoticed moments, the world starts to appear a little softer and more peaceful.
Even feelings of anger or anxiety can be looked at gently, as if embracing them: “Ah, this is how I’m feeling.”

The Buddha and Vipassana

Under the Bodhi tree, the founder of Buddhism—the Buddha—entered deep meditation and, through Vipassana, discovered the truth of impermanence in all things.

This practice lies at the heart of the path to enlightenment and continues to be passed down today among monks and meditators across the world.
In particular, 10-day silent meditation retreats—Vipassana retreats—have become a cherished time of "silence and observation" for modern people seeking inner peace.

Living with a Gentle Heart

“Keep your spirit long, your heart round, and never let anger rise.”

Perhaps the essence of Vipassana meditation is captured in this old saying.
Turn your quiet gaze inward.
There, beyond judgment and evaluation, lies the simple truth of now.

Why not listen to your true voice in the stillness?
Vipassana is not for anyone else, nor for any external goal—
It is time to befriend yourself.Thank you for reading until the end.
May your day today be calm and kind.