Guided meditation at home
Prasanna Krishnamoorthy
Managing Partner- Upekkha (AI fund and accelerator) | Westbridge-Upekkha AI report upekkha.io/ai-saas-report
[Posting since I've been sharing this to quite a few people]
When I first thought of going for Vipassana, the idea of going for 10 days was pretty intense, so Lavanya, my wife, suggested we do an at home day-long meditation, with guided meditations. The following is what we did - you can edit to taste. And it will be something easy to try in the comfort of your home, on the weekend, or a day off.
Schedule we followed
Morning started at 8am and we did 1 each of following. With 5-10m breaks in between.
This is an intro to breath meditation, followed by body sensations.
https://www.diydharma.org/guided-vipassana-meditation-joseph-goldstein-noise-removed (45m)
https://www.diydharma.org/meditation-body-sensations-sharon-salzberg (25m)
https://www.diydharma.org/meditation-hindrances-sharon-salzberg (27m)
Have a light lunch. Afternoon did one more of the mindfulness, followed by the hindrances, followed by the one on emotions.
https://www.diydharma.org/breath-meditation-sharon-salzberg (25m)
https://www.diydharma.org/meditation-hindrances-sharon-salzberg (27m)
https://www.diydharma.org/meditation-emotions-joseph-goldstein (20m)
Finally, you can close off with:
https://www.diydharma.org/metta-meditation-sharon-salzberg (27m)
Was a pretty amazing experience overall, brought in a lot of calm and peace. And also gave a small taste of how the 10-day retreat would be.
- Stretching (calves, hamstrings, quads) is important before & between meditations to avoid cramping from sitting too long.
- We didn't speak much or watch TV/music that day.
Overall how-to for mindful meditation: https://www.diydharma.org/how-meditate
If you do all this, you will get a 10% feel of how Vipassana is on one day. However, the actual Vipassana effect compounds dramatically, and essentially is a completely different experience, which cannot be duplicated at home easily, nor would I recommend that without a guide/teacher.
Thanks to Prathibha, and Manjula, who got me to look in this direction.
#meditation #mindfulness #vipassana #equanimity #upekkha
Co-Founder @ SuperK, ex-Hungerbox, Flipkart, Zeta
6 年Hi Prasanna, I am going for Vipassana in 2 weeks, do you think it is important that I start doing this practice like you did?
Harnessing entrepreneurial innovation at national scale to orbit shift India's tech sector
6 年I did the nine yard version at the Dharamshala Vipassana centre, and followed right through with 1 week meditation course at the Nangyal monastery, spent 22 days in the hills in May2013!
Private Equity
6 年Wonderful. I am going to try this! Thanks for sharing.?
Manager - Product Marketing at Freshworks
6 年Thanks for sharing here!!?