Meditation Broken-Down for Black People

Vipassan Mediation

My favorite form of meditation is called Vipassana Meditation. It is done by sitting on the floor cross legged or on a chair where your back is not supported but keeping your spine erect. This is recommend for those who are dealing with hardship or simply are looking for peace on your daily lives.

Start your meditation by concentrating your breathe or breathing patterns, this is called Samantha or practice. This should be your primary objective, to focus all of your attention on the movement of your breath in and out. You will begin to notice small movements of your stomach rising and falling. As you focus on breathing you will notice sensations begin to appear. This will be feelings from the body, emotions and sounds allow these sensations to occur without trying to direct them. Keep your concentration on breathing. Remain focus on your stomach going up and down. this is the primary objective. Do not allow anything else from the senses to pull your awareness away from this state. These secondary objectives when they arise should be noted for just a moment so that the distraction is labeled and easily identifiable. Then return to your primary objective by breathing, monitoring your stomach movements. Doing this will allow you to maintain your concentration. When this is done correctly we arrive at a stated of greater access so concentration.

Concentration is a place where we can five our attention to thought and body sensations and can observe them in a detached way. This lets thoughts and sensations come and go on their own. We embark upon the ability to see clearly the observed and labeled secondary objectives as they truly are, either impermanent, unsatisfactory and empty. This allows us to find the true nature of things such as the process of peach, inner freedom and composure.

Meditation History

Vipassana is a word that comes from the earliest days of Buddhism. It is a Pali word meaning “Clear Seeing“. Vipassana meditation dates back to the 6th century before Christ or B.C, from the Theravada Buddhist. It is known in the Western part of the world as the “Mindfulness of Breathing” or “Mindfulness“. It is used to stabilize the mind and gain access to legit concentration. It is a focused attention meditation that aides in the development of clear insight of sensations from the body and observation of body and mind moment-to-moment without holding to any attachments.

My Personal Experience with Vipassana Meditation

I first began meditating in the summer of 1994 more than 20 years ago. I was studying Philosophy and became fascinated with the Buddhism ways of self-control and ideology. At first all this was new and strange to me, I was hesitant and cautious to new cultures and their ways. But with the lack sleep, pressure at work, family problems, then I realized that I need to just escape in the most affordable means. While following the rules for meditating from Vipassana all was strange at first and I felt embarrassed. Nevertheless, when I relaxed my mind, I started to tell myself I was going to sleep, meditation tricked my mind and body. The experience was an altered state of consciousness that really frightened me. As I pondered the experience I realized that there was an inherent nature behind things that our consciousness mind never tapped/accessed before. I felt alert, awake in the conscious of life in a awake and asleep in a deep state of illusion and reality. As I began to explore meditation I encountered occasions where I could not sit still or my mind would wonder, still the goal find peace and benefit from silence and peace. My recommendation if for all to try meditating at least 30-60 minutes a day, there are many different styles and find one that will work for you. Right now my recommendation for a meditation technique that will work is Vipassana Meditation.

Meditation That Works for Black Folks

In order to master your body one must master his mind. Where the mind goes the body follows. In todays society most do not understand the true power of thought. Everything you know, and understand is based off of how you think. In fact the only difference between man and his problems is his thoughts. If you do not control your mind then someone else will. The key to begin is simply meditation. Meditation is the training ground for the mind. There are many forms of meditation, which aid a person in many ways. The real question is what do you need for yourself right now? Just think about it. That is your focus. If you do not know what you need then start with a silent meditation. Silence is another word for peace, and that is exactly what it will bring to you. When you can learn to quiet your mind, you begin to experience yourself in new ways. 

Benefits for Vipassan Mediation

Meditation also offers a variety of benefits:

  • Lower blood pressure
  • Lower heart rate
  • Less anxiety
  • Less stress
  • Deeper relaxation
  • Clarity
  • Better Sleep
  • Focus


  1. Sit or lie comfortably.
  2. Close your eyes.
  3. Do not try to control your breath; simply breathe naturally.
  4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Observe yourself. Notice the movement of your body as you breathe. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath. Hold the duration of this practice as long as possible. Doing this will increase the benefits and aid you in all forms of your life.

Vipassan Mediation is a meditation technique everyone should use and benefit from it. Our lives today is busier than every before, to many noises and to many negative sounds around us. Let us put a stop into all this regain our peace and focus on our goals. Let us finally overcome our dreams and control our surroundings. Let us once again one again say “no more” to anything that prevent us from being more prosperous and be at peace.

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