Vipassana meditation has been created by the Buddha 2,500 years ago. It is the essence of all forms of meditation. No other method has led many people to enlightenment.
Here are the instructions to start practicing.
Suggested Time: 40 minutes
Sit in a comfortable position conducive to alertness. In lotus, but not necessarily what counts … and you’re in a comfortable position.
Then stay on for 40 minutes. The spine and the neck should be straight. Close your eyes, breathe normally. Stay as motionless as possible, do not change your posture if absolutely necessary.
The essential thing is to observe the movement of the abdomen, just above the navel, with each inhalation and exhalation. This is not a concentration technique, your attention will be sought by many other things.
In Vipassana, nothing is considered a distraction. In other words, when something occurs, stop watching your breath, focus your attention on the events of the time until you can return to breath. These may be thoughts that run through your mind, feelings, judgments, physical sensations, impressions aroused by external stimuli, etc..
The significant point is vigilance, not the object of attention. So make sure you do not identify with what goes into the realm of your consciousness. Stay vigilant and simply present.
This technique is not necessarily obvious and as it can be very effective if it suits you, as it can be a barrier if it does not fit you. Try and if you feel well, continue, otherwise stop and try another one, more energy can be as active meditations.