Vipassana
Buddhism
Bhante Gunaratana
Mindfulness in Plain English by Bhante Gunaratana (Wisdom Publications, 2011)
Vipassana, meaning "to see clearly," is one of the oldest surviving meditation techniques, rooted in the Buddha's teachings. Bhante Gunaratana's Mindfulness in Plain English is one of the most widely read introductions to the practice, freely distributed online and translated into more than a dozen languages.
Bhante Gunaratana is a Sri Lankan Theravada monk ordained in 1947 who came to the United States in 1968. Mindfulness in Plain English, first published in 1991, is freely distributed online.
Tips
- Do not try to control or regulate the breath. Simply observe it as it is. - The nostrils are the primary anchor. Gunaratana notes the abdomen is a secondary option available once concentration is established. - Expect the mind to be restless. Gunaratana says to return "again, and again, and again" -- this returning is the practice itself.