Sit or walk

Sitting:

Sit down, make sure that you are both comfortable and alert in your posture. Your back and head should vorm one line. Move a little as possible, only move if there is no other option. Direct your attention to your bellybutton, how it rises and goes back on your breathing, but do not concentrate on this. When you get distracted by anything, put your focus on this distraction, until you can focus on your breathing again. There is no distraction in the Vipassana-meditation. When anything comes up, it is no distraction. Pay attention to anything that happens. But do not evaluate or connect to anything that happens, let it be a mystery that does not need explaining or evaluating. Do this 40 to 60 minutes.

 

Walking:

This is just walking, but walk with full contiousness, fully aware of your feet touching the ground with every step you take. Look a few meters in front of you. Walk in circles, or up and down. Walk indoor or outdoors. When things come up, focus on them until you are able again to be fully aware of your feet walking, touching the ground. Nothing is a distraction, when things happen, just watch the happening, and return to walking fully aware.