Vipasana as described in Buddhist literature
Meditation on breathing
Mindfulness of in-&-out breathing, when developed & pursued, is of great fruit, of great benefit. It brings clear knowing & release.
There is the case where a monk, having gone to the wilderness, to the shade of a tree, or to an empty building, sits down folding his legs crosswise, holding his body erect, and setting mindfulness to the fore. Always mindful, he breathes in; mindful he breathes out.
[1] Breathing in long, he discerns that he is breathing in long; or breathing out long, he discerns that he is breathing out long.
[2] Or breathing in short, he discerns that he is breathing in short; or breathing out short, he discerns that he is breathing out short.
[3] He trains himself to breathe in sensitive to the entire body, and to breathe out sensitive to the entire body.
[4] He trains himself to breathe in calming the bodily processes, and to breathe out calming the bodily processes.
[5] He trains himself to breathe in sensitive to rapture, and to breathe out sensitive to rapture.
[6] He trains himself to breathe in sensitive to pleasure, and to breathe out sensitive to pleasure.
[7] He trains himself to breathe in sensitive to mental processes, and to breathe out sensitive to mental processes.
[8] He trains himself to breathe in calming mental processes, and to breathe out calming mental processes.
[9] He trains himself to breathe in sensitive to the mind, and to breathe out sensitive to the mind.
[10] He trains himself to breathe in satisfying the mind, and to breathe out satisfying the mind.
[11] He trains himself to breathe in steadying the mind, and to breathe out steadying the mind.
[12] He trains himself to breathe in releasing the mind, and to breathe out releasing the mind.
[13] He trains himself to breathe in focusing on inconstancy, and to breathe out focusing on inconstancy.
[14] He trains himself to breathe in focusing on dispassion [literally, fading], and to breathe out focusing on dispassion.
[15] He trains himself to breathe in focusing on cessation, and to breathe out focusing on cessation.
[16] He trains himself to breathe in focusing on relinquishment, and to breathe out focusing on relinquishment."
About Jhana - Mediatative States
Jhana is a meditative state of profound stillness and concentration in which the mind becomes fully immersed and absorbed in the chosen object of attention. It is the cornerstone in the development of Right Concentration.
[First jhana]
There is the case where a monk — quite withdrawn from sensuality, withdrawn from unskillful qualities — enters and remains in the first jhana: rapture and pleasure born from withdrawal, accompanied by directed thought and evaluation. There is nothing of his entire body unpervaded by rapture and pleasure born from withdrawal.
[Second jhana]
Furthermore, with the stilling of directed thoughts & evaluations, he enters and remains in the second jhana: rapture and pleasure born of composure, unification of awareness free from directed thought and evaluation — internal assurance. There is nothing of his entire body unpervaded by rapture and pleasure born of composure.
[Third jhana]
And furthermore, with the fading of rapture, he remains in equanimity, is mindful & alert, and senses pleasure with the body. He permeates and pervades, suffuses and fills this very body with the pleasure divested of rapture, so that there is nothing of his entire body unpervaded with pleasure divested of rapture.
[Fourth jhana]
And furthermore, with the abandoning of pleasure and stress — as with the earlier disappearance of elation and distress — he enters and remains in the fourth jhana: purity of equanimity and mindfulness, neither-pleasure-nor-pain. He sits, permeating the body with a pure, bright awareness, so that there is nothing of his entire body unpervaded by pure, bright awareness.
Listen to NavaGraha Stuti (Kshamaprarthana) below (it is a tremendous healing impact):
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