Vipassana

Vipassana is one of the oldest meditation techniques, attributed to the historical Buddha. The practice involves sustained, systematic attention to physical sensations throughout the body, observing them with equanimity — neither craving pleasant sensations nor recoiling from unpleasant ones. Through this disciplined observation, practitioners directly experience the three characteristics of existence: impermanence (anicca), suffering (dukkha), and non-self (anatta). Sensations arise, change, and pass away continuously, and the meditator learns to observe this process without reactive patterns of attachment or aversion. Vipassana is traditionally taught in intensive 10-day silent retreats, during which participants meditate for approximately 10 hours daily, maintain noble silence, and follow a strict schedule. The retreat format is demanding, and the long sits are part of the design — the technique relies on accumulated continuous practice rather than short isolated sessions to develop the trained attention.

Vipassanā (Pali, "clear seeing") originates in the Pali Buddhist canon — the *Satipaṭṭhāna Sutta* (*Majjhima Nikāya* 10) and *Mahāsatipaṭṭhāna Sutta* (*Dīgha Nikāya* 22). Preserved in continuous Theravāda transmission, particularly in Burma through Ledi Sayadaw (1846–1923), Mahasi Sayadaw (1904–1982), and Sayagyi U Ba Khin (1899–1971). The modern global revival comes through two main lineages: the Mahasi tradition (Insight Meditation Society, Barre, Massachusetts, founded 1976 by Goldstein, Kornfield, Salzberg) and the U Ba Khin–Goenka tradition (Vipassana Research Institute, donation-only 10-day retreats since 1969). Standard references: Bhante Gunaratana's *Mindfulness in Plain English* (1991); Joseph Goldstein's *Insight Meditation* (1993); William Hart's *The Art of Living* (1987).

The Goenka tradition (dhamma.org) runs free 10-day silent retreats worldwide — each requires a 10-day commitment, ~10 hours of formal sitting per day, noble silence throughout. The IMS at Barre, Massachusetts and Spirit Rock in California run similar retreats in the Mahasi/IMS tradition. Both are demanding but well-supported environments — do not undertake without serious commitment, and discuss with a doctor first if you have any psychiatric history (rare but documented destabilisation can occur). For preliminary daily practice, Bhante Gunaratana's *Mindfulness in Plain English* (1991) is the standard free starting text and the basic body-scan and breath-awareness instructions transfer directly to retreat practice.