Vipassana Meditation Technique: How To Explore Physical Sensations

A variety of Vipassana Meditation Techniques are gradually becoming some of the most popular meditations being practiced today.

Part of the reason for this is simplicity. There is nothing complex about the basic methods of Vipassana. Anyone (who can follow directions) can do it.

Another benefit is rapid results. Some practitioners experience a profound shift in their very first meditation. Although practicing Vipassana consistently is definitely the best way to get powerful, permanent results… the nature of the practice frequently brings powerful shifts and profound insights from the very first session.

Many methods of Vipassana use awareness to explore the senses. Some of the common variations are: Exploring internal images, exploring external images, exploring inner sounds, exploring outer sounds, and exploring sensations in the body.

Of these, connecting with and exploring the sensations in the body is the simplest and most straightforward meditation technique.

How can you begin this practice?

  1. Find a relaxed, upright position.
  2. Take a few minutes to breathe deeply and get comfortable.
  3. Start to notice all the sensations arising in your chest, stomach, and back as you breathe. Notice how they feel. Notice where they come up. Notice how intense they are. Notice the sensations arising before the breath… notice the sensations arising with the breath… and notice the sensations arising after the breath.
  4. Continue to relax as you pour all of your focus into the abdominal sensations associated with breathing.
  5. Now gently deepen the breath. Gradually allow the breath to expand deeper into the lungs.
  6. Notice if the sensations change. Notice if their location changes. Notice if their intensity changes.
  7. Now gently slow down the breath. Gradually allow the in breath and out breath to move more and more slowly.
  8. Once again, notice if the sensations change. Notice if their location changes. Notice if their intensity changes.
  9. Maintain this practice as long as you like (5 minutes is a good place to start). Notice how you feel when you have finished.

Working with the breath has many benefits (as you will see), but once you are comfortable with exploring sensations in your body, you can isolate your meditation to any part (your hands, your face, your feet, etc.), or you can use the entire field of physical sensation as your focus. The more flexible you are with your practice, the more quickly you will be able to carry your practice into every moment of every day.

As you begin to take a few minutes every day to practice this Vipassana meditation technique, pay attention to how much more relaxed you become. Be aware of how much more focus you develop. Enjoy how the peacefulness expands through your life.

Godspeed on your journey!

Benjamin Langley has been studying meditation, self-hypnosis, energy work, and other healing methods for over 15 years, and he has written over 400 articles on these subjects, as well as numerous podcasts and videos.

If you are interested in a Free coaching program that will show you how to identify your own critical point, and how to shift it to make achieving your goals effortless, go to to learn more.

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