01
Vipassana (Insight)
Systematic scanning of physical sensations to observe their changing, rising-and-falling nature, breaking down the illusion of a solid body and self.
Scope of Investigation
Vipassana (insight) and Shikantaza (just sitting) are core Buddhist meditations designed to directly observe the three marks of existence: impermanence (Anicca), selflessness (Anatta), and unsatisfactoriness (Dukkha).
Guided Steps & Practice
1
Focus on the Breath (Anapana)
Anchor attention at the entrance of the nostrils. Observe the natural, touch-sensation of the breath coming in and going out.
2
Somatic Scanning (Vipassana)
Move attention systematically from head to toe. Note any sensation (heat, cold, itching, pulsing) as temporary, arising and dissolving.
3
Rest in Just Sitting (Shikantaza)
Release all focus. Open the fields of hearing and body. Just sit as the space in which all events occur.
02
Shikantaza (Zen Sitting)
Objectless sitting ('just sitting'). No anchors, no visualization, no mantras. The practitioner sits as open, silent awareness, allowing the universe to flow.
Key Thinkers
Recommended Readings
DhammapadaGautama Buddha