“Vipassana simply means watching your breath, looking at your breath. It is not like YOGA PRANAYAMA: it is not changing your breath to a certain rhythm — deep breathing, fast breathing. No, it does not change your breathing at all; it has nothing to do with the breathing. Breathing has only to be used as a device to watch because it is a constant phenomenon in you. You can simply watch it, and it is the most subtle phenomenon. If you can watch your breath then it will be easy for you to watch your thoughts.”

– OSHO
 

First Stage: Sitting for 40 minutes. Find a reasonably comfortable and alert position to sit for 40 to 60 minutes. Back and head should be straight, eyes closed and breathing normal. Stay as still as possible, only changing position if it is really necessary.

While sitting, the primary object is to be watching the rise and fall of the belly, slightly above the navel, caused by breathing in and out. It is not a concentration technique, so while watching the breath, many other things will take your attention away. Nothing is a distraction in Vipassana, so when something else comes up, stop watching the breath, pay attention to whatever is happening until it’s possible to go back to your breath. This may include thoughts, feelings, judgments, body sensations, impressions from the outside world, etc. It is the process of watching that is significant, not so much what you are watching, so remember not to become identified with whatever comes up; questions or problems may just be seen as mysteries to be enjoyed!
 

Second Stage: Vipassana Walk for 20 minutes. This is a slow, ordinary walk based on the awareness of the feet touching the ground. You can walk in a circle or a line of 10 to 15 steps going back and forth, inside or out of doors. Eyes should be lowered on the ground a few steps ahead. While walking, the attention should go to the contact of each foot as it touches the ground. If other things arise, stop paying attention to the feet, notice what else took your attention and then return to the feet. It is the same technique as in sitting – but watching a different primary object. You can walk for 20 to 30 minutes.

“Vipassana is so simple that you don’t take any note of it. In fact, coming across Vipassana for the first time, one doubts whether it can be called a meditation at all. What is it? — no physical exercise, no breathing exercise; a very simple phenomenon: just watching your breath coming in, going out… finished, this is the method; sitting silently, watching your breath coming in, going out; not losing track, that’s all. Not that you have to change your breathing — it is not pranayam; it is not a breathing exercise where you have to take deep breaths, exhale, inhale, no. Let the breathing be simple, as it is. You just have to bring one new quality to it: awareness.

The breath goes out, watch; the breath comes in, watch. You will become aware: the breath touching your nostrils at one point, you will become aware. You can concentrate there: the breath comes in, you feel the touch of the breath on the nostrils; then it goes out, you feel the touch again. Remain there at the tip of the nose. It is not that you have to concentrate at the tip of the nose; you have just to be alert, aware, watchful. It is not concentration. Don’t miss, just go on remembering. In the beginning you will miss again and again; then bring yourself back if it is difficult for you — for a few people it is difficult to watch it there — then they can watch the breath in the belly. When the breath goes in, the belly goes up; when the breath goes out, the belly goes in. You go on watching your belly. If you have a really good belly, it will help.”

“You can watch either at the belly or at the nose, whichever feels right for you or whichever feels easier for you. That it be easier is the point. And just watching the breath, miracles happen.”
 

“Vipassana comes in the end; you cannot begin with Vipassana. To begin with Vipassana you will have to go through what you are saying — the dark night of the soul. And you will not find the dawn anywhere. The dark night will go on becoming longer and darker. It is a simple psychology: you are not prepared, you have not done your homework, and you have started a work which needs a tremendous background of experience.”

“We have so many meditations here, but I have put Vipassana at the very end. First go through all other kinds of experiences, purifying, so that you can become capable of entering Vipassana. People want to jump into paradise directly, and they don’t see the place where they are standing, that if they jump from there they will have multiple fractures. One has to reach to the steps and one has to move step by step, consciously, cautiously. It is a pilgrimage.”

– OSHO