Growth Strategy #75: Vipassana Meditation

Growth Strategy #75: Vipassana Meditation

I am a self-confessed busy-body and in today's fast-paced world, busyness has become a prevalent phenomenon. Some say it can be considered a modern disease that affects individuals on multiple levels. Busyness refers to a constant state of being overwhelmed with tasks, obligations, and commitments, often resulting in a lack of time for rest, reflection, and self-care.

When I worked as a senior leader in schools, the relentless pursuit of productivity and the constant pressure to do more I often didn't make enough time for self-care, exercise and healthy eating. I compensated with my positivity, resilience and solution-focused approach, making the most of the weekends and holidays.

Good for: Recognising the impermanent nature of all sensations,
Best use by: With a trained practitioner

A close friend of mine recently embarked upon a two-week Vipassana retreat and being a fan of meditation, I can see the benefits of this challenging pursuit and how it could be useful to her.

Vipassana, means "insight" or "clear seeing," originated in ancient India during the time of Gautama Buddha. It was rediscovered and popularized by S.N. Goenka, an influential teacher of this form of meditation in the 20th century.

Drawing from the teachings of the Buddha, Vipassana is rooted in the Theravada Buddhist tradition, but its practice transcends religious and cultural boundaries, making it accessible to people from diverse backgrounds and belief systems.

Today, the retreat centers can be found worldwide, offering individuals a chance to experience the profound wisdom and transformative power of this ancient technique.

It involves the practice of "bare attention" or mindfulness of the present moment, focusing participants observing bodily sensations with unwavering attention, scanning from head to toe, and cultivating a deep connection between the body and the mind. This process helps individuals recognize the impermanent nature of all sensations, leading to insights into the transient nature of life itself.

I have previously written about the temporary nature of our emotions and how we can become an observer, rather than a prisoner.  This technique sounds like an extreme version of this, as it requires significant commitment and dedication over a period of days, allowing people to disconnect from the constant noise and reconnect with their inner selves.

Here are some of the pros and cons I discovered

  1. Self-Discovery and Inner Transformation. Vipassana provides a profound opportunity for individuals to delve deep into their own minds and explore the depths of their consciousness.
  2. Stress Reduction and Emotional Resilience. The modern world bombards us with constant distractions and stressors. By practicing equanimity, the art of observing without attachment or aversion, individuals learn to respond to stressful situations with clarity, calmness, and emotional resilience.
  3. Improved Concentration and Mindfulness. In an era dominated by technology and constant connectivity, many struggle with fragmented attention and a lack of focus. As practitioners sharpen their focus on the present moment, they become better equipped to stay attentive and engaged in their daily activities, resulting in increased productivity and overall satisfaction.


  1. Initial Physical and Mental Discomfort.  Vipassana retreats can be mentally and physically demanding, especially for beginners. The intensive practice requires long periods of sitting meditation and strict adherence to the rules and regulations of the retreat. The initial discomfort can be challenging, but it often leads to valuable insights and breakthroughs.
  2. Time Commitment. Vipassana retreats typically last for ten days or more, requiring participants to dedicate a significant amount of time away from their daily routines. While this time investment can be seen as a disadvantage for some, it is also an opportunity for deep immersion and uninterrupted self-reflection.

I am a firm believer that inner peace leads to more world peace because peace begins within each individual, which I think this technique would be good for. As when individuals cultivate inner peace through practices like Vipassana, they can learn to develop a deep sense of harmony, compassion, and non-violence towards themselves and others.

Here are a few things that are common to the Vipassana technique:

  • Find a quiet and comfortable space where you can practice without interruptions.
  • Assume a comfortable meditation posture ensuring that your spine is straight, and your body is relaxed yet alert.
  • Focus on your breath, observing the natural flow of your breath. Feel the sensation of the breath entering and leaving your body, anchoring your attention to the present moment.
  • Develop mindfulness of body sensations by scanning your body from head to toe, noticing any sensations, whether pleasant, unpleasant, or neutral. Remain aware of these sensations without judgment or attachment.
  • Practice equanimity, avoid reacting or clinging to pleasant sensations or aversion towards unpleasant sensations. Instead, maintain a balanced, non-judgmental awareness of each experience.
  • Notice impermanence and transient nature of sensations. Recognize that they arise, persist for a while, and eventually, pass away. Develop a deep understanding of the impermanent nature of all phenomena.
  • Cultivate insight and self-awareness, gained through insights into the nature of your mind, thoughts, emotions, and behavioural patterns. Develop a heightened self-awareness that allows you to respond consciously rather than react impulsively.

Attending Vipassana retreats are considered to deepen your practice and receive guidance from experienced teachers. These retreats provide a dedicated and supportive environment for intensive meditation practice.

It might be something I consider in the near future to further reinforce the impermanence and interconnectedness of all things.  Vipassana sounds like a challenge, yet it if it offers a transformative journey towards self-discovery, healing, and a profound connection with oneself and the world, I am game.

Thank you for reading.

Please subscribe to get more growth strategies like this to your inbox every week.


PS. Check out Reevew, the Personal Growth toolkit, dedicated to helping you master yourself, by answering thought-provoking questions to know and grow yourself.

You get a 14-day free trial and you can cancel anytime.