Discourse on Anjaneyasana (Crescent Moon Pose)

Anjaneyasana, the Crescent Moon Pose.
Hanako.R, CC BY-SA 4.0, via Wikimedia Commons
Discourse on Anjaneyasana (Crescent Moon Pose)

My friends,

As you explore the world of yoga, you encounter postures that stretch you deeply, challenge your strength, and connect you with your breath.

Among these, there is a graceful yet powerful posture that blends grounding and expansion: Anjaneyasana, the Crescent Moon Pose.

When you flow into this asana, you are not only opening your hips and strengthening your legs—you are stepping into a gesture of devotion, balance, and presence. Today, I will guide you through this posture in detail, explaining how to practice Crescent Moon Pose, its benefits, common mistakes, variations, contraindications, and the deeper meaning that enriches your yoga journey.

What Is Anjaneyasana (Crescent Moon Pose)?

In Sanskrit, Anjaneya refers to Lord Hanuman, the son of Anjani, whose leap of faith across the ocean is celebrated in yoga mythology. The upward-reaching arms and lifted chest in Anjaneyasana symbolize courage, devotion, and boundless energy.

You may also know this posture as Crescent Moon Pose because of the gentle curve your body creates as you lift your chest and arch slightly backward. At its essence, this is a low lunge yoga pose that deeply stretches the hips while opening the heart.

Though often included in yoga for beginners, Crescent Moon Pose reveals new layers of strength, flexibility, and mindfulness even for advanced practitioners.

Anjaneyasana, the Crescent Moon Pose. Hanako.R, CC BY-SA 4.0, via Wikimedia Commons

How to Do Anjaneyasana (Step-by-Step)

To experience the full power of Crescent Moon Pose, you must approach it mindfully:

Begin in Downward-Facing Dog (Adho Mukha Svanasana).
Ground your palms and feet firmly, creating length through your spine.
Step one foot forward.
Bring your right foot between your hands, aligning your knee over your ankle. Lower your left knee to the floor, toes pointing back.
Lift your torso upright.
As you inhale, rise slowly, stacking your shoulders over your hips. Rest your hands on your front thigh for stability.
Reach your arms overhead.
Extend your arms upward, palms facing each other. Broaden your chest as you lengthen your spine.
Engage and expand.
Sink your hips forward and down while keeping your front knee aligned. At the same time, lift your chest and gaze upward.
Hold and breathe.
Stay here for 20–40 seconds, breathing deeply, feeling the stretch through your hips, thighs, and chest.
Release gently.
Bring your hands back down to the mat, step into Downward-Facing Dog, and repeat on the other side.

👉 Pro tip: Keep your core active to protect your lower back while deepening the hip stretch.

Anjaneyasana, the Crescent Moon Pose.

Hanako.R, CC BY-SA 4.0, via Wikimedia Commons

Benefits of Anjaneyasana (Crescent Moon Pose)

Why do you practice Anjaneyasana? Because it offers a beautiful combination of strength, flexibility, and mental clarity.

1. Opens Tight Hips

By sinking into a deep lunge, you release tension in the hip flexors—an essential stretch if you spend long hours sitting.

2. Strengthens Legs and Glutes

Your front leg works strongly to support you, while your back leg lengthens, building strength and stability.

3. Improves Posture and Balance

As you lift your arms and chest, you align your spine and strengthen stabilizing muscles.

4. Enhances Flexibility in the Spine

The slight backbend in Crescent Moon Pose stretches your torso and opens your chest.

5. Boosts Energy and Confidence

By expanding upward, you create a sense of openness and vitality, perfect for energizing your day.

6. Prepares for Advanced Poses

Anjaneyasana is a foundational pose that prepares you for deeper lunges, backbends, and hip-opening postures.

Common Mistakes to Avoid in Crescent Moon Pose

To protect your body and deepen the benefits, avoid these common errors:

Letting the front knee go beyond the ankle: Keep your knee stacked above your ankle to prevent strain.
Collapsing into the lower back: Engage your core to avoid excessive arching in the lumbar spine.
Forgetting the back leg: Actively extend your back foot and thigh instead of letting it collapse.
Overarching the neck: Keep your gaze upward but soft, avoiding neck compression.
Holding the breath: Breath is your anchor—inhale for expansion, exhale for release.

Parivritta Anjaneyasana
BECMarketing, CC BY-SA 4.0, via Wikimedia Commons
Variations and Modifications of Anjaneyasana

Every yoga posture can be adapted. Crescent Moon Pose offers accessible modifications and powerful variations:

Supported Crescent Moon Pose
Place blocks under your hands instead of lifting your arms, easing pressure on the back and shoulders.
Gentle Variation
Keep your hands on your front thigh to stabilize balance before lifting overhead.
Twisted Anjaneyasana
Place your palms together at your chest and twist toward your front knee, deepening the stretch and engaging the core.
Backbend Variation
For a deeper heart opener, arch your spine more and gaze upward, reaching your fingertips back slightly.
Dynamic Anjaneyasana
Flow in and out of the pose with your breath, lifting your arms as you inhale and lowering them as you exhale.

Contraindications of Crescent Moon Pose

Although Anjaneyasana is safe for many, it is not suitable for everyone. Take precautions if you have:

Knee injuries: Place a folded blanket under the back knee for cushioning.
Hip or groin injuries: Avoid sinking too deeply into the lunge.
Lower back pain: Keep the core engaged and avoid excessive backbending.
Balance difficulties: Practice near a wall for support.

Always remember: yoga adapts to your body, not the other way around.

Anjaneyasana, the Crescent Moon Pose.

Hanako.R, CC BY-SA 4.0, via Wikimedia Commons

How to Integrate Anjaneyasana Into Your Practice

You may wonder: Where does Crescent Moon Pose belong in my practice?

As a warm-up: Use it early to open hips before deeper poses like Warrior II or Pigeon Pose.
In a flow sequence: Transition smoothly from Downward-Facing Dog into Anjaneyasana as part of a Sun Salutation variation.
As a heart opener: Pair it with poses like Camel Pose (Ustrasana) to build a backbending sequence.
As a grounding posture: Hold Anjaneyasana in the middle of practice to re-center and reconnect with your breath.

The Deeper Meaning of Anjaneyasana

Beyond the stretch and strength, Anjaneyasana carries symbolic depth. The pose honors Anjaneya, or Hanuman, the embodiment of courage, devotion, and service. As you reach your arms toward the sky, you embody aspiration and faith. As you ground your legs into the earth, you embody stability and humility.

In this way, Crescent Moon Pose teaches you the balance of effort and surrender. It reminds you that while you root yourself firmly in the present, you can also reach infinitely toward possibility.

Energetically, Anjaneyasana stimulates the Anahata (Heart Chakra) and Manipura (Solar Plexus Chakra), opening you to compassion, courage, and personal power.

Anjaneyasana, the Crescent Moon Pose.

Hanako.R, CC BY-SA 4.0, via Wikimedia Commons

Practical Tips for Success in Anjaneyasana

Warm up your hips and legs before entering the posture deeply.
Use props like blankets and blocks to make the pose more supportive.
Keep your front heel firmly grounded to stabilize balance.
Engage your thighs and glutes for strength, not just flexibility.
Practice consistency: hold the pose daily for gradual improvements in balance and openness.

Closing Thoughts

My friends, as you explore Anjaneyasana (Crescent Moon Pose), you are not simply moving into a lunge—you are embodying grace, strength, and expansion. This low lunge yoga posture offers profound benefits: it opens tight hips, strengthens your legs, stretches your spine, and uplifts your energy.

Yet beyond the physical, Crescent Moon Pose reminds you of devotion and courage. As you balance effort and ease, grounding and reaching, you honor both your earthly presence and your limitless potential.

So the next time you step onto your mat, let Anjaneyasana be more than a pose. Let it be a prayer of movement, a gesture of balance, and a reminder that within you lies both stability and expansion.

In this posture, may you find not only flexibility and strength but also courage and clarity to carry into your daily life.

Discourse on Anantasana-Sleeping Vishnu Pose

Anantasana—Sleeping Vishnu Pose
Witold Fitz-Simon, CC BY 2.5, via Wikimedia Commons

Anantasana, Sleeping Vishnu Pose, yoga side stretch, yoga for hamstrings, yoga for core strength, yoga balance posture, benefits of Anantasana.

How to do the Sleeping Vishnu Pose, variations of Anantasana, contraindications, common mistakes, and yoga for beginners.

Discourse on Anantasana (Sleeping Vishnu Pose)

My friends, as you walk along the path of yoga, you discover postures that ground you, postures that challenge you, and postures that invite you into a dance of balance and grace. Today, I wish to guide you into one such asana: Anantasana, also known as the Sleeping Vishnu Pose.

When you first encounter this posture, it may look serene, almost simple—a side-lying stretch, reminiscent of the reclining form of Lord Vishnu resting upon the cosmic serpent. But when you begin to practice, you realize that this pose requires not only strength and flexibility but also focus, patience, and balance.

This discourse will take you on a complete journey through what Anantasana is, how to practice it step-by-step, the benefits of Sleeping Vishnu Pose, the variations you can try, common mistakes to avoid, contraindications, and the deeper meaning hidden in this elegant yoga posture.

Anantasana—side-reclining leg lift
Satheesan.vn, CC BY-SA 3.0, via Wikimedia Commons
What Is Anantasana (Sleeping Vishnu Pose)?

The Sanskrit word “Ananta” means “infinite,” and it is also one of the names of the serpent Shesha, upon which Lord Vishnu is said to recline in eternal rest.

Thus, when you practice Sleeping Vishnu Pose, your body mirrors this cosmic image of rest and infinite balance.

At first glance, Anantasana looks like you are simply lying down. But when you extend your leg upward and balance your body on your side, you realize the depth of the challenge. This posture is a yoga balance posture that integrates strength, stability, and flexibility into one harmonious form.

How to Do Anantasana (Step-by-Step)

Anantasana—Sleeping Vishnu Pose
Witold Fitz-Simon, CC BY 2.5, via Wikimedia Commons

To practice Anantasana effectively, you must move with patience and awareness.

Begin by lying on your side.
Lie on your right side, legs extended, body in a straight line. Place your right arm along the floor.
Support your head.
Bend your right elbow and rest your head in your right palm. Your forearm should be perpendicular to the floor.
Place your left hand in front.
For initial stability, you may place your left palm on the floor in front of your chest.
Lift your top leg.
Bend your left knee and bring it toward your chest.
Hold your big toe.
Reach with your left hand to grasp the big toe of your left foot using the index and middle fingers.
Extend the leg upward.
Slowly straighten your left leg toward the ceiling, keeping your grip firm. Balance on your side without collapsing forward or backward.
Find your balance and breathe.
Stay in the pose for 20–40 seconds, breathing deeply. Keep your gaze soft and steady.
Release with control.
Gently bring your leg back down, relax your arms, and repeat the posture on the other side.

👉 Pro tip: If holding the toe feels difficult, you may use a yoga strap looped around your foot for support.

Anantasana—Sleeping Vishnu Pose
Witold Fitz-Simon, CC BY 2.5, via Wikimedia Commons

Benefits of Anantasana (Sleeping Vishnu Pose)

When you dedicate yourself to practicing Anantasana regularly, you unlock multiple benefits for body, mind, and energy.

1. Improves Balance and Stability

Balancing on your side while holding your leg upward strengthens stabilizing muscles and improves coordination.

2. Stretches Hamstrings and Calves

As you extend your raised leg, you create a deep stretch in your hamstrings and calves, promoting flexibility.

3. Strengthens the Core

Your abdominal muscles work hard to keep your torso stable, building core strength and resilience.

4. Opens the Hips

The lifted leg position increases mobility in the hips, supporting overall flexibility.

5. Enhances Concentration

Balancing in Anantasana requires mental focus, teaching you steadiness and patience.

6. Promotes Relaxation and Calm

Despite the challenge, this yoga side stretch also encourages stillness, embodying the restful energy of Vishnu.

Anantasana—Sleeping Vishnu Pose
Witold Fitz-Simon, CC BY 2.5, via Wikimedia Commons

Common Mistakes to Avoid in Anantasana

To gain the full benefits of Sleeping Vishnu Pose, you must avoid common errors:

Collapsing the torso forward or backward: Keep your body aligned in a straight line.
Locking the knee: Avoid hyperextending your raised leg; maintain a gentle softness.
Gripping too tightly: Straining to hold your toe can create tension—use a strap if needed.
Holding your breath: Breath is your anchor; never sacrifice steady breathing.
Losing alignment of the supporting arm: Keep your elbow directly under your shoulder for stability.

Modification - Anantasana
Mielhoney, CC BY-SA 4.0, via Wikimedia Commons
Variations and Modifications of Anantasana

Every yoga posture offers pathways for all levels. You can modify or advance Sleeping Vishnu Pose depending on your needs.

Beginner Variation
Use a yoga strap around your raised foot to reduce strain while still enjoying the hamstring stretch.
Half-Leg Lift
Instead of extending the leg fully upward, hold your shin or thigh and keep the leg at a comfortable angle.
Advanced Variation
Straighten both legs fully and attempt to balance with your upper arm extended overhead, creating a longer line of energy.
Dynamic Anantasana
Move between lifting and lowering the leg slowly to build strength and flexibility.

Contraindications of Anantasana

While Anantasana is safe for many, it should be avoided or modified in certain conditions:

If you have shoulder injuries, supporting your head with the arm may aggravate discomfort.
Those with tight hamstrings should practice with props or avoid forcing the leg upward.
If you suffer from chronic back pain or balance disorders, approach this pose with caution.
Pregnant women should avoid the deep hamstring stretch unless practicing under guidance.

Remember: yoga is never about forcing—it is about listening to your body and adapting with wisdom.

Anantasana—Sleeping Vishnu Pose
Witold Fitz-Simon, CC BY 2.5, via Wikimedia Commons

How to Integrate Anantasana Into Your Yoga Practice

You may wonder how to include the Sleeping Vishnu Pose in your daily routine.

As a warm-up: Practice Anantasana early to open your hamstrings before deeper forward bends.
In a balance sequence: Pair it with other yoga balance postures like Tree Pose (Vrikshasana).
As a restorative posture: Practice a gentle variation at the end of your session for calming energy.
For flexibility goals: Combine Anantasana with stretches like Seated Forward Bend (Paschimottanasana).

The Deeper Meaning of Sleeping Vishnu Pose

Beyond the physical stretch and balance, Anantasana carries symbolic meaning. When you embody this pose, you align with the energy of Vishnu—serenity, stability, and infinite presence.

The reclining form symbolizes rest amid cosmic motion. In the same way, when you balance in this posture, you learn to remain steady in life’s shifting currents.

Anantasana teaches you that true strength lies not in rigidity but in relaxed stability. It reminds you to face challenges with both focus and ease, honoring the infinite energy within you.

Practical Tips for Success in Anantasana

Always warm up with gentle stretches before attempting this posture.
Use props freely; a strap or block makes the pose more accessible.
Keep your gaze steady at a single point to help maintain balance.
Enter and exit the pose slowly—rushing will cause instability.
Practice consistently, but with patience; balance and flexibility grow gradually.

Closing Thoughts

My friends, as you practice Anantasana (Sleeping Vishnu Pose), you step into a posture that unites balance, strength, and surrender. Though it may appear gentle, it challenges your focus, stretches your hamstrings, and strengthens your core.

The benefits of Anantasana extend beyond the body—it calms the mind, steadies your breath, and connects you with the infinite energy symbolized by Vishnu.

So the next time you roll out your yoga mat, invite yourself into this posture. Lie on your side, lift your leg toward the sky, and breathe into balance. In that moment, you are not only stretching and strengthening—you are embodying serenity, patience, and infinite potential.

May Sleeping Vishnu Pose remind you always: within balance lies peace, within stillness lies strength, and within your breath lies infinity.

A Discourse on Pranayama, The Art of Yogic Breathing

Yoga practicing Pranayama
Jesús Bonilla "Tanumânasî",
Public domain, via Wikimedia Commons

Discourse on Pranayama: The Art of Yogic Breathing

My friends, when you enter the world of yoga, you quickly learn that it is more than postures, more than stretching, and more than physical strength.

At the very heart of yoga lies the breath—the rhythm of your life force. And in yoga, the science of breath has a name: Pranayama.

Today, I invite you to journey into the art of Pranayama. You will not only learn what it is, but you will also understand how to practice it, the benefits of Pranayama, the different types of breathing techniques in yoga, the mistakes to avoid, and how you can use breath control to transform your body, mind, and spirit.

What Is Pranayama?

Let us begin with the meaning of the word itself. Prana means life force or vital energy. Ayama means extension or control. When you put them together, "pranayama" means the expansion and regulation of your life force through breath.

You breathe thousands of times a day, often without awareness. But when you consciously regulate your breathing, you tap into a powerful tool that affects not just your lungs but also your nervous system, your emotions, and even your spiritual awareness.

In yoga, Pranayama is not just a warm-up or an accessory—it is a core practice. You use the breath to center yourself, to prepare for meditation, and to balance your energy.

Practicing Pranayama
Pinkpanther0, CC BY 4.0,
via Wikimedia Commons
How to Practice Pranayama

If you wish to experience the essence of Pranayama, you must practice with awareness and care. Here is a simple way to begin:

Find a quiet space.
Sit comfortably on the floor in a cross-legged position, or sit on a chair with your spine tall.
Close your eyes and relax.
Let your shoulders soften. Rest your hands on your knees.
Focus on natural breathing.
First, simply observe your breath as it flows in and out without trying to control it.
Introduce gentle regulation.
Begin by inhaling slowly through your nose, allowing your lungs to fill fully. Then exhale completely, noticing the release.
Practice consistency.
Set aside 5–10 minutes daily. Over time, you can expand your practice to explore more advanced types of Pranayama.

👉 Pro tip: Always practice Pranayama on an empty stomach, ideally in the morning, when your mind is clear and your body is fresh.

Benefits of Pranayama

Why should you practice Pranayama? Because with every conscious breath, you awaken benefits for your body, mind, and spirit.

1. Reduces Stress and Anxiety

By slowing and deepening your breath, you activate the parasympathetic nervous system. This calms your mind and lowers stress hormones.

2. Improves Lung Function

Pranayama strengthens your respiratory system, increasing oxygen intake and lung capacity.

3. Boosts Energy Levels

When you practice energizing breathing techniques like Kapalabhati or Bhastrika, you awaken vitality and shake off fatigue.

4. Enhances Focus and Clarity

Breath control improves concentration, making Pranayama a powerful tool for meditation and mindfulness.

5. Balances Emotions

Your breath mirrors your emotions. By regulating your breath, you bring balance to your emotional state.

6. Supports Physical Health

Pranayama has been linked to improved circulation, reduced blood pressure, better digestion, and enhanced immunity.

Practicing Pranayama
Pinkpanther0, CC BY 4.0,
via Wikimedia Commons

Types of Pranayama

There are many types of Pranayama you can explore, each with its unique effects. Let me share some of the most widely practiced techniques:

Nadi Shodhana (Alternate Nostril Breathing)
You inhale through one nostril and exhale through the other, alternating sides. This balances the left and right hemispheres of your brain and calms your mind.
Kapalabhati (Skull-Shining Breath)
A rapid exhalation and passive inhalation technique that detoxifies the lungs and energizes your body.
Bhastrika (Bellows Breath)
Vigorous inhalations and exhalations that increase energy and clear mental fog.
Ujjayi (Victorious Breath)
A gentle constriction of your throat as you breathe, creating a soothing oceanic sound. This is often used during yoga postures to maintain focus.
Bhramari (Bee Breath)
Producing a humming sound as you exhale, this technique soothes your nerves and quiets the mind.
Sheetali and Sheetkari (Cooling Breaths)
These involve inhaling through the mouth with a rolled tongue or through the teeth, cooling the body and calming heated emotions.

Each technique serves a purpose—some energize, some relax, and some prepare you for meditation.

Common Mistakes to Avoid in Pranayama

As with any practice, mistakes can limit your progress or even cause harm. Be mindful to avoid:

Overexertion: Breath should never feel forced or strained. If you feel dizzy, pause immediately.
Poor posture: A slouched spine restricts your lung capacity. Always keep your spine tall.
Practicing in polluted or stuffy spaces: Fresh air enhances the effectiveness of your breathwork.
Skipping the basics: Do not rush to advanced techniques without mastering simple deep breathing first.
Inconsistency: Occasional practice yields limited results. Consistency is key.

Practicing Pranayama
Pinkpanther0, CC BY 4.0,
via Wikimedia Commons

Contraindications of Pranayama

Though Pranayama is safe for most people, there are situations where you should practice caution:

If you have high blood pressure or heart conditions, avoid forceful practices like Bhastrika or Kapalabhati.
If you suffer from asthma or respiratory disorders, begin with gentle techniques under guidance.
Pregnant women should avoid retention-based breathing practices.
If you experience dizziness or discomfort, stop immediately and return to natural breathing.

Always remember: Pranayama is meant to nurture, not to strain.

How to Integrate Pranayama Into Your Daily Life

How do you make Pranayama part of your everyday routine?

Morning ritual: Begin your day with 5–10 minutes of Alternate Nostril Breathing to set a calm tone.
Pre-meditation practice: Use Ujjayi or Bhramari to prepare your mind for meditation.
Midday energy boost: Practice Kapalabhati to shake off drowsiness.
Evening relaxation: End your day with slow, deep breathing or Nadi Shodhana to unwind.

By weaving Pranayama into your life, you create balance, focus, and resilience in the face of daily challenges.

The Deeper Meaning of Pranayama

Pranayama is more than a breathing exercise—it is a doorway to inner transformation. When you control your breath, you control your energy. When you control your energy, you influence your mind. And when your mind is steady, you touch the deeper dimensions of your being.

Pranayama connects the physical and the spiritual. It prepares you for meditation, awakens inner awareness, and aligns your body with higher consciousness.

Through Pranayama, you learn that the breath is not just air moving in and out of your lungs—it is life itself. Each inhalation invites vitality, and each exhalation releases what no longer serves you.

Practical Tips for Success in Pranayama

Always practice on an empty stomach.
Sit comfortably but with an upright spine.
Start slow—5 minutes daily—and build gradually.
Listen to your body; never push beyond comfort.
Combine Pranayama with yoga postures and meditation for a complete practice.

Closing Thoughts

My friends, as you explore Pranayama, remember that it is not just about learning breathing techniques—it is about reclaiming mastery over your life force. Each time you sit with awareness of your breath, you invite health, peace, and clarity.

Through the benefits of Pranayama, you reduce stress, improve energy, balance your emotions, and prepare yourself for meditation. Whether you are a beginner seeking yoga for stress relief or a seasoned practitioner deepening your spiritual path, Pranayama offers a practice for you.

So, I urge you: embrace this gift of breath. Let it guide you to balance. Let it ground you in the present. And let it remind you that life itself begins and ends with the breath.

Take this knowledge with you, practice it daily, and discover for yourself the true power of Pranayama—the ancient science of breath control that awakens your body, steadies your mind, and illuminates your spirit.

A Discourse on Vipassana Meditation

Global Vipassana Pagoda in Mumbai, India.
Joe Ravi, CC BY-SA 3.0, via Wikimedia Commons

Vipassana Meditation: Seeing Reality, Finding Peace

(The speaker walks to the centre of the stage, makes a gentle bow, and begins with a calm, engaging presence.)

Good morning.

I want to start by inviting you to think about your mind. Not what you think about, but the very nature of your thinking.

In the quiet moments—maybe just before you fall asleep—have you ever felt a sense of… background noise? A restless hum of planning, worrying, remembering, wanting?

In our world, we are surrounded by answers. If you’re stressed, there’s an app. If you’re anxious, there’s a pill. If you’re bored, an entire digital universe is waiting in your pocket. We have more ways to distract ourselves than any generation in history.

And yet… that quiet hum of dissatisfaction often remains. That subtle sense that something is missing.

What if the solution isn't about adding something new? What if it’s about learning to see clearly what is already there?

This is the promise of Vipassana Meditation. Not a promise of blissful escape, but of profound understanding. Not an addition to your life, but a subtraction of everything that clouds your vision.

My purpose today is not to convert you, but to explain to you one of humanity's most ancient and systematic technologies for the mind. A journey from the turmoil of reaction to the freedom of response.

Let’s begin at the beginning.

Over 2,500 years ago, in the fertile plains of northern India, a man named Siddhartha Gautama sat down under a tree, determined to understand the root of human suffering. He wasn't a god; he was a human being. He had tried everything—extreme luxury, extreme asceticism. He found that both were dead ends.

So, he chose a middle way. And with unwavering attention, he turned his awareness inward, onto his own body and mind. And there, he rediscovered a lost path. He didn't invent it; he found it, like a scientist discovering a law of nature. He saw the fundamental truth of impermanence—that everything, from a galaxy to a thought, is in a constant state of flux. And he saw how our resistance to this simple truth is the very engine of our suffering.

The tool he used to see this was Vipassana. The word itself means "to see things as they really are."

But this profound knowledge, this science of mind, almost vanished from the world. It was preserved, not in the great libraries of its birthplace, but in the quiet, dedicated practice of a chain of teachers in neighbouring Myanmar, passed down from generation to generation like a precious flame.

And in the 20th century, that flame was brought back to the world by a remarkable man: Satya Narayan Goenka. An Indian industrialist living in Myanmar, he suffered from debilitating migraines that no doctor could cure. In desperation, he went to a teacher of Vipassana, Sayagyi U Ba Khin. And there, he found not just a cure for his pain, but a cure for the deeper disease of suffering.

He began teaching, and with a power of compassion and logic that resonates across cultures, he made this ancient technique available to everyone. For free. He insisted it was not a religion, but a science of mind—a practical art of living.

So, what is this science? What are its laws?

The foundation of Vipassana rests on three profound, yet simple, pillars of wisdom.

The first is Anicca: Impermanence. Everything arises and passes away. Your breath, a feeling of joy, a pain in your knee, a thought of anger… all of it is in constant flow. We know this intellectually, but we live as if the opposite were true. We clutch at pleasant moments, screaming "Stay!" We push away unpleasant ones, screaming "Go!" And in this struggle against the fundamental law of the universe, we exhaust ourselves.

The second is Dukkha: Suffering or Unsatisfactoriness. The Buddha's first truth was not pessimistic, but diagnostic. Life, lived with a mind untrained in the face of Anicca, involves suffering. It’s the suffering of clinging, of aversion, of never being truly, lastingly satisfied.

The third is Anattā: Non-Self. Now, this is subtle. This doesn't mean you don't exist. It means that what you call "I" is not a solid, permanent, unchanging entity. If you look closely, "you" are a dynamic, flowing process of physical and mental phenomena. Your body changes, your thoughts change, your moods change. There is no fixed CEO in the headquarters of your mind. Clinging to this illusion of a permanent "self" is the root of our ego, our separation, and our deepest anxieties.

So, how do we move from understanding these truths intellectually to experiencing them directly? This is where the rubber meets the road. This is the technique.

Vipassana is taught in a 10-day residential course, and the training is a progressive, threefold journey.

First, Sīla: Moral Conduct. You start by agreeing to live morally for the course—no killing, stealing, lying, sexual misconduct, or intoxicants. Why? Because you cannot hope to calm a mind that is agitated by regret or harmful actions. A peaceful life is the foundation for a peaceful mind.

Second, Samādhi: Mastery of the Mind. For the first three and a half days, you do nothing but observe your natural breath. The instruction is deceptively simple: just feel the breath as it enters and exits the nostrils. You are not controlling it. You are just observing.

And what happens? The mind goes wild! It’s like a wild elephant, chained for the first time. It throws a tantrum. It brings up every memory, every plan, every fear, every song you ever heard. Your job is not to fight it, but to gently, patiently, and persistently bring it back to the breath. This is the hardest work. You are building a muscle—the muscle of your attention.

Then, on the fourth day, you are given the tool of Paññā: Wisdom. The tool of Vipassana proper. You are now guided to use your sharpened awareness to scan your body, part by part, from head to feet and feet to head, simply observing whatever sensations you find. Heat, cold, itching, vibration, numbness, pain… or nothing at all.

And here is the master key: the instruction is to observe all these sensations with equanimity. No reaction. Don't crave the pleasant tingling. Don't hate the piercing pain. Just observe. Understand that every sensation, without exception, shares the same nature: Anicca. It arises, it passes.

Buddha statue, Kamakura, Japan
Thyes, Public domain, via Wikimedia Commons

Why is this so revolutionary?

Because the Buddha discovered that at the deepest level, the mind and body are utterly connected.

Every mental reaction—every flicker of greed, every spark of hatred—manifests instantly as a physical sensation on the body.

And previously, we would react blindly to that sensation, creating a deep mental habit, a knot of tension, which he called a Saṅkhāra. This is the fuel for our future misery.

Vipassana breaks this chain. By observing the sensation without reacting, you stop creating new knots. And by observing old, painful sensations with equanimity, you begin to untie the old knots stored in the unconscious mind. You are, quite literally, purifying the mind at the deepest level.

Now, let's talk about the container for this deep work: the 10-day course.

It is… intense. You hand in your phone, your books, your journal. You agree to Noble Silence: no talking, no gestures, no eye contact with other students.

The day begins at 4 a.m. and involves about ten hours of meditation. There is physical pain. There is mental rebellion. Your mind will show you things you forgot, things you repressed. It will try every trick to get you to leave.

This is not a retreat; it is a mental surgery. The silence and the schedule are the sterile environment. The pain and the rebellion are the disease coming to the surface to be eradicated. And the breakthrough, when it comes, is not an intellectual idea. It is a profound, bodily-felt understanding: "This pain… it changed. It’s not solid. It’s just vibration. Everything… passes." That is the moment when Anicca becomes your lived reality, not just a word.

And what does modern science say about all this? It confirms it.

Brain scans show that Vipassana meditation thickens the prefrontal cortex, the area for rational decision-making. It calms the amygdala, our fear centre. It reduces activity in the "Default Mode Network"—the part of the brain responsible for our wandering, self-referential, often anxious mind-chatter.

Studies show it reduces stress, anxiety, and depression. It has been used successfully in prisons, reducing recidivism and hostility by giving people the one thing they never had: mastery over their own reactions.

So, how is this different from other forms of meditation?

Mindfulness is a wonderful derivative, often used for stress reduction. Vipassana’s goal is total liberation. Mantra meditation, like TM, uses a sound to transcend thought. Vipassana does not seek to transcend, but to penetrate. To understand. It is an investigative science.

Finally, why is this relevant for us, right here, right now?

Because our world is engineered to trigger our cravings and aversions. Social media, the 24-hour news cycle, consumer culture—they all prey on our reactive minds. Vipassana is the ultimate "immunization." It gives you the ability to feel the urge to check your phone, the surge of envy, the knot of anxiety… and to simply observe it. To not be enslaved by it.

It fosters real compassion. As you dissolve your own anger, you naturally have more compassion for the anger in others. It creates self-reliance. You are not depending on a guru or a substance. You are your own master.

The 10-day course is not the end. It is the beginning. It gives you the tools. The real practice is in life. In that moment when you're stuck in traffic and feel the rage arise… can you feel the heat in your face, observe it, and know it will pass? That is the art of living. That is freedom.

This path is not easy. It is a profound challenge. But it is a challenge that leads to the only thing that is truly, lastingly worthwhile: peace. Not a peace that depends on external conditions, but an inner peace that remains unshakable, no matter what storms may come.

It is a journey to the truth within. A journey to see, as the ancient teachers said, things as they really are.

Thank you.

(The speaker concludes with a gentle bow.)