“Vipassana Meditation as an Effective Technique of Stress Management”

By

Dr.Usman Ganni Jainoddin.

osmanganijainodin@gmail.com

Director of Physical Education & Sport

Kai.Vasantrao Kale senior college,

Nanded.

 

ABSTRACT

Meditation. Vipassana is one of the world’s most ancient meditative techniques. It was practiced 25 centuries ago by Gotama the Buddha, who said he had rediscovered a much older practice. Vipassana is a way of self-transformation through self-observation. It focuses on the deep interconnection between mind and body, which can be experienced directly by disciplined attention to the physical sensations that form the life of the body, and that continuously interconnect and condition the life of the mind Purity of Vipassana Meditation (The Tradition) Since the time of Buddha, Vipassana has been handed down, to the present day, by an unbroken chain of teachers. Although Indian by descent, the current teacher in this chain, Mr. S.N. Goenka, was born and raised in Burma (Myanmar).Vipassana, which means to see things as they really are, is one of Indias most ancient techniques The mind can purify itself. A part of the mind is always observing what is happening and it can do the task of improving the mind Pure breath is when there is only breath. The moment something else, like a word or an image, is added to the breath it becomes impure The flow of breath that happens naturally, without making any extra effort. It may be soft or hard, slow or fast, but we never try to change how it is a pure mind is full of love, goodwill and compassion for everyone Because we want to know the truth about ourselves. By meditating with only pure breath, and nothing else, we start to experience this truth Conclusion. If this law, if this nature is merely accepted at the intellectual level, or devotional level, the benefit will be minimal-it may inspire you to practise. But the real benefit accrues through the actual practice.

 

KEY WORDS : VIPASSANA,TRADITION,MIND,ANAPANA,PURE,

 

INTRODUCTION

Vipassana, which means to see things as they really are, is one of Indias most ancient techniques of meditation. It was rediscovered by Gotama Buddha more than 2500 years ago and was taughtby him as a universal remedy for universal ills, i.e., an Art Of Living. This non-sectarian technique aims for the total eradication of mental impurities and the resultant highest happiness of full liberation. Stress-management refers to the wide spectrum of techniques and psychotherapies aimed at controlling a person’s levels of stress, especially chronic stress, for the purpose of improving day to day functioning of life. Today the term ‘stress’ refers only to a stress with significant negative consequences, or distress as advocated by Hans Selye(1936, 56),rather than positive stress, which he calls eustress. Hans Selye(1956) described Stress as a non – specific (physiological) response of the body to a demand made upon it. Most of the psychologists define stress as the physiological and psychological response to a condition that threatens or challenges the individual and requires some form of adaptation or adjustment (Wood & Wood, 1999).Stress produces numerous symptoms which vary according to persons, situations, and severity. The process of stress management is one of the keys which help the person to achieve a happy and successful life in modern society (PaulSusic;2013).Stress-management is normally a coping strategy which is defined as an adaptive response to stress; a response intended to eliminate, ameliorate or change the stress producing factors or intended to modify the individual’s reaction to stressful situation in a beneficial way (Newmen&Beehr ,1979).Pestonjee (1989) has stated that effective management of stress involves directing stress for productive purposes, preparing role occupants to understand the nature of stress, helping role occupants to understand their strength and usual styles and equip them to develop approach strategies of coping with stress. Among several available practical stress management techniques, some are useful for Health- practitioners and others are for Self-help, which may help an individual to reduce stress, provide positive feelings of being in control of one’s life and promote general well-being. Because people feel difficulty in managing stress, therefore, psychologists have increasingly turned their attention on meditation to prove it as an effective technique of Stress-management that can be taught through workshop. Vipassana is one of India’s most ancient meditation techniques ,which may help an individual to reduce stress, pro vide positive feelings of being in control of one’s life and promote general well-being. It is a Self-help stress-management technique, which needs significant attention of researchers working in the area of stress management, today.Vipassana means to see clearly, to observe thoroughly, to investigate penetratingly in various ways, the true nature of things, precisely, as they really are; seeing beyond what is ordinarily observed, not superficial seeing, not seeing mere appearances, but going deeply into every aspect of the things under observation (UKO Lay 2005- Manual of Vipassana meditation p-52)], thus, Vipassana means insight to see or observe the things as they really are`, not as just they seen to be. It is a logical process of mental purification through self observation and introspection. It is a non-sectarian, scientific, result-oriented technique of truth realization. The technique of Vipassana is a simple, practical way to achieve real peace of mind and to lead a happy and stress free life.

HISTORICAL BACKGROUND —VIPASSANA MEDITATION

Vipassana is one of the world’s most ancient meditative techniques. It was practiced 25 centuries ago by Gotama the Buddha, who said he had rediscovered a much older practice. After his enlightenment in 528 BCE, the Buddha spent the remaining 45 years of his life teaching the way out of suffering. Vipassana is the essence of what he taught. The Buddha’s teaching is known by the general term Dhamma (Sanskrit: Dharma). For five centuries Vipassana helped millions of people in India, the Buddha’s homeland. This era saw the matchless reign of the great EmperorAsoka (273-236 BCE) who united India and initiated a golden age of peace and prosperity.Asoka also sent ambassadors of Dhamma to all the neighboring kingdoms (including what has become Myanmar in modern times), thereby spreading both the practice and the words of the Buddha. After about 500 years the practice of Vipassana had disappeared from India. Fortunately it was maintained by a continuous chain of meditation teachers in the neighboring country ofMyanmar (Burma) until the present day.In our time, Vipassana has been reintroduced to India and to people from all over the world byS. N. Goenka, a retired industrialist of Indian heritage who was born in Myanmar. He learned the technique of Vipassana from Sayagyi U Ba Khin, the renowned lay Vipassana teacher who was the first to teach westerners in English. U Ba Khin appointed him to teach Vipassana in 1969.

WHAT IS VIPASSANA ?

Vipassana is a way of self-transformation through self-observation. It focuses on the deepinterconnection between mind and body, which can be experienced directly by disciplinedattention to the physical sensations that form the life of the body, and that continuouslyinterconnect andcondition the life of the mind. It is this observation-based, self-exploratory journey to the common root of mind and body that dissolves mental impurity,resulting in a balanced mind full of love and compassion. Scientific Law of Vipassana Meditation The scientific laws that operate one's thoughts, feelings, judgements and sensations become clear. Through direct experience, the nature of how one grows or regresses, how one produces suffering or frees oneself from suffering is understood. Life becomes characterized by increased awareness, non-delusion, self-control and peace.

PURITY OF VIPASSANA MEDITATION

THE TRADITION

Since the time of Buddha, Vipassana has been handed down, to the present day, by an unbroken chain of teachers. Although Indian by descent, the current teacher in this chain, Mr. S.N. Goenka, was born and raised in Burma (Myanmar). While living there he had the good fortune to learn Vipassana from his teacher, Sayagyi U Ba Khin who was at the time a high Government official. After receiving training from his teacher for fourteen years, Mr. Goenka settled in India and began teaching Vipassana in 1969. Since then he has taught tens of thousands of people of all races and all religions in both the East and West. In 1982 he began to appoint assistant teachers to help him meet the growing demand for Vipassana courses.

VIPASSANA MEDITATION FOR CHILDREN & YOUTH

By learning how to control the mind, we start to get rid of negative habits and develop good

mental qualities instead.

A)If our mind is Cool, We

1. Make good decisions

2. Don’t get confused

3. Make less mistakes

4. Don’t get angry or feel afraid

5. Attract respect from others

 

B) If our mind is Calm, We

 

1. Become peaceful and happy

2. Are less worried and frustrated

3. Don’t get stressed about work or exams

4. Can pay more attention to people you love

5. Find people will like you more

 

c) If our mind is Concentrated, We

 

1. Get less distracted by useless things

2. Find it easier to focus and learn

3. Perform better in sports and games

4. Make better music and art

5. Will be more trustworthy

 

BEGINNING WITH ANAPANA MEDITATION

You observe the breath coming in and going out, without allowing any other thoughts. Usually when pleasant thoughts come in the mind, we want something, and with unpleasant thoughts, there is dislike. But when we are simply observing the breath, even for a few moments, there are no negativities polluting the mind. As these moments of purity become longer, the mindgradually becomes cleaner. It is initially at the surface level, but this prepares you to later practise Vipassana meditation, which will clean down to the roots.

 

 

WHAT IS THE MIND?

The mind is what thinks! The mind can be helpful or harmful. If the mind has poor habits, it will have negative feelings towards others. If we make the effort to train the mind to improve itself, the thoughts will be more good-natured and loving towards others and ourselves.

HOW CAN THE MIND IMPROVE?

The mind can purify itself. A part of the mind is always observing what is happening and it can do the task of improving the mind. If it learns to observe things as they are, then it will understand that when there are negative thoughts or emotions, the mind is distressed. As this observing part of the mind becomes stronger, the reacting parts of the mind become weaker. The mind becomes more pure and the suffering is removed.How can we keep focused when the mind is full of thoughts?That is exactly why we meditate. If the mind was already able to stay focused, you would not need to meditate. The mind keeps wandering – this is its habit. All kinds of thoughts come, mostly about the past or the future. The important thing is how soon we become aware the mind has wandered. Our job is to keep bringing the mind back to observing the breath.

WHAT IS PURE BREATH?

Pure breath is when there is only breath. The moment something else, like a word or an image, is added to the breath it becomes impure. In Anapana meditation, we work only with pure breath, nothing else added.

WHAT IS NATURAL BREATH?

The flow of breath that happens naturally, without making any extra effort. It may be soft or hard, slow or fast, but we never try to change how it is. The natural breath comes in and goes out without any effort on our part. Our job is just to observe it.

DO WE OBSERVE WHY ONLY THE BREATH?

Because we want to know the truth about ourselves. By meditating with only pure breath,andnothing else, we start to experience this truth. Our breath is related to our body and also to our mind. We are observing the breath, and in the process, we begin to know our mind. When thoughts come in the mind, the mind reacts to these thoughts, and the breath changes. When weget angry or upset, we notice that the breath becomes harder and faster. As the mind calms down, the breath returns to normal. As we understand the mind through observing the breath, we are able to strengthen our good qualities.

WHAT ARE THE QUALITIES OF A PURE MIND?

A pure mind is full of love, goodwill and compassion for everyone. It does not generate anger, ill-will, hatred or greed. With a pure mind, our thoughts and actions are kind and helpful to ourselves and others.

CONCLUSION

If this law, if this nature, is merely accepted at the intellectual level, or devotional level, the benefit will be minimal-it may inspire you to practise. But the real benefit accrues through the actual practice. You may call yourself a Hindu, or a Muslim, or a Christian, or a Jain, or a Buddhist. You may call yourself an Indian, or a Pakistani, or a Sri Lankan, or a Burmese, or an American, or a Russian. But the moment you generate negativity in the mind, the law of nature is such that you are bound to become miserable. Nobody can save you from your misery. If you do not generate negativity in your mind, however, you will notice that you are not miserable. A mind that is free of defilements, a pure mind, is again by nature full of love, full of compassion, full of sympathetic joy and full of equanimity.

 

REFERENCES

1. Ahmad Safia., Ahmjad Hanon., & Sumboo S.S.(1988) Personality study of individualsregularly practicing transcendental meditation technique. Journal of Personality andClinical Studies,4(1), 89-92.

2. Aminabhavi Vijayalaxmi A. (1996). Effect of yogic practice on attitudes toward yoga and mental health of adults. Praachi Journal of Psycho-Cultural Dimentions, 12(2),117-120.

3. Chandiramani, K., Verma, S. K., & Dhar, P. L. (1995). Psychological effects of Vipassana on Tihar Jail inmates. Research Report, Vipassana Research Institute.

4. Chaudhary, L. (1999). Effectiveness of Vipassana meditation as a technique of stress management and reformation among adolescent prisoners. Unpublished dissertation.

5. www.MeditationNow.org

6. Al- Hussaini, A.; Dorlo, A.S.S.; Antony, S.X.; Chavan, D.; Dave, J.; Purecha,V.; Al-Aahbi, S.and Al-Adawi, S.(2001) : Vipassana Meditation : ANaturalistic, Preliminary observation in Muscut. SQU Journal of Scientific Research: Medical Sciences, 3 (2) p. 87-92. | Bhaskaran, K. (1991)Meditation from a mental health perspective.Indian Journal of Clinical Psychology