The meaning – the literal meaning – of the word Vipassana is  “to look,” and the metaphorical meaning is  “to watch, to witness.”

Gautam Buddha has chosen a meditation that can be called the essential meditation. All other meditations are different forms of witnessing, but witnessing is present in every kind of meditation as an essential part; it cannot be avoided. Buddha has deleted everything else and kept only the essential part – to witness.

Find a reasonably comfortable and alert position to sit for 40 minutes. Back and head should be straight, eyes closed and breathing normal. Stay as still as possible, only changing position if it is really necessary.

While sitting, the primary object is to be watching the rise and fall of the belly, slightly above the navel, caused by breathing in and out. It is not a concentration technique, so while watching the breath, many other things will take your attention away. Nothing is a distraction in vipassana, so when something else comes up, stop watching the breath, pay attention to whatever is happening until it’s possible to go back to your breath. This may include thoughts, feelings, judgments, body sensations, impressions from the outside world, etc.

It is the process of watching that is significant, not so much what you are watching, so remember not to become identified with whatever comes up; questions or problems may just be seen as mysteries to be enjoyed!

This is a slow, ordinary walk based on the awareness of the feet touching the ground.

You can walk in a circle or a line of 10 to 15 steps going back and forth, inside or out of doors. Eyes should be lowered on the ground a few steps ahead. While walking, the attention should go to the contact of each foot as it touches the ground. If other things arise, stop paying attention to the feet, notice what else too your attention and then return to the feet.

It is the same technique as in sitting ― but watching a different primary object.

If you feel like, you can extend any of the stages for a longer time.