21 Day
Morning Ritual Challenge 

Vipassana is the oldest of Buddhist meditation practices used for enhancing mindfulness. 
 

Often, the term “Vipassana meditation” is used interchangeably with “mindfulness meditation,” but Vipassana is more specific. It involves observing your thoughts and emotions as they are, without judging or dwelling on them.
 

You simply observe your inner self instead of consciously controlling the experience. The goal is to help you:

• quiet your mind

• focus on the present

• accept thoughts, emotions, and sensations for what they really are

• reduce regrets by dwelling less on the past

• worry less about the future

• respond to situations based on reality, instead of worries or preconceived notions

Some of the benefits include:

• Relieves stress

• Improves mental wellness

• Promotes brain plasticity

• Helps treat addiction

How to do it:

1. Set aside 10 to 15 minutes to practice. It’s recommended that you do Vipassana when you first wake up in the morning.

2. Choose a quiet area with little to no distractions. An empty room or a secluded spot outside are great choices.

3. Sit on the ground. Cross your legs in a comfortable position. Engage your core, straighten your back, and relax your body.

4. Close your eyes and breathe normally. Focus on your natural breath and what you feel.

5. Be mindful of each inhale and exhale. Observe your thoughts, feelings, and sensations without reacting or judging.

6. If you become distracted, simply observe the distraction and return to your breath.

7. Aim to do this for at least 5 to 10 minutes when you first start. As you get used to this practice, work up to 15 minutes or longer of Vipassana meditation.