Insight Meditation: A Step-by-step Course on How to Meditate

by Sharon Salzberg, Joseph Goldstein

Insight Meditation box set includes:
• 240-page Insight Meditation workbook (wire-o binding)—This workbook is designed as a complete self-guided curriculum. Organized into nine lessons, the workbook features more than 75 step-by-step mindfulness exercises, question-and-answer sections, glossaries, and photographs illustrating correct meditation postures.

• 2 CDs (70 minutes each)—Six meditations teach the cornerstone practices in the Insight tradition.

• Insight study cards (12 cards)—Daily reminders of the fundamentals of meditation in a convenient, portable form.

Workbook Contents
Lesson One: The Power of Mindfulness
Lesson Two: Bare Attention
Lesson Three: Desire and Aversion
Lesson Four: Sleepiness, Restlessness, and Doubt
Lesson Five: Concepts and Reality
Lesson Six: Suffering
Lesson Seven: Karma
Lesson Eight: Equanimity
Lesson Nine: Lovingkindness
Last Words
Appendix A: Meditation Supplies
Appendix B: The Five Hindrances
Appendix C: The Three Great Myths
Appendix D: The Three Kinds of Suffering
Appendix E: The Four Brahma-Viharas
Appendix F: The Six Realms of Existence
Appendix G: The Eight Vicissitudes

CD Contents
Each CD features three guided meditations that will help you explore the direct experience of meditation. The meditations are set up to simulate as closely as possible the ambience of an actual practice session at a retreat center like the Insight Meditation Society.
Meditations include:
1. Breath Meditation
2. Walking Meditation
3. Meditation on Body Sensations
4. Meditation on Hindrances
5. Meditation on Emotions
6. Metta Meditation

Excerpt
Welcome to Insight Meditation. The compact discs and workbook will take you step by step through a comprehensive training course in basic meditation. The cards included in the box list various helpful teachings that are explored throughout this workbook.
This course is rooted in the Buddhist style of vipassana, or insight meditation, but these fundamental techniques for sharpening your awareness and releasing painful mental habits are useful no matter what your religious or spiritual orientation.
It’s not necessary to affiliate with any belief system in order to benefit from Insight Meditation. These mindfulness practices can support your existing spiritual path, whether it’s a structured practice like Christianity or Judaism, or simply a personal sense of your relationship with the great questions of human existence.
What to Expect:
Insight Meditation comprises two compact discs, a workbook, and a set of informational cards.
The workbook contains:
--Information on meditation resources
--Suggestions for setting up a meditation space and a daily practice
--Buddhist teachings about meditation and life
--Q & A sessions that clarify practical new issues new meditators tend to encounter
--Exercises to help you deepen your understanding and experience of meditation (and space to respond to them)
--Tips for taking your meditataive awareness into the world and for troubleshooting problem areas in your practice
-- Glossaries of Pali, Sanskrit, and other terms
-- A list of books and tapes you can use to further your study of meditation.

Genres: Meditation, Buddhism, Nonfiction, Spirituality, Self Help, Philosophy, Religion

Wire-O binding

First published January 1, 2001

About the author

One of America’s leading spiritual teachers and authors, Sharon Salzberg is cofounder of the Insight Meditation Society (IMS) in Barre, Massachusetts. She has played a crucial role in bringing Asian meditation practices to the West. The ancient Buddhist practices of vipassana (mindfulness) and metta (lovingkindness) are the foundations of her work.

Reviews

[S. Wigget · Rating 5 out of 5]

This book and CD set were invaluable for me: they are how I learned to meditate properly without a sangha. I especially got into metta meditation (lovingkindness, which can also translate as goodwill). Sharon Salzburg also wrote a book called Lovingkindness, which is more in-depth. (Fortunately, I eventually joined a really good sangha, which was also invaluable.)

[Travis · Rating 5 out of 5]

This was an incredible primer course that I plan on revisiting. Goldstein's explanation of the "about to" moment resonated with me and possibly shaped how I view mindfulness by identifying the moment between intention and decision where I can approach decisions more impartially and objective.
The course was also very light on supernatural elements, such as pertaining to rebirth. I realize that I'm coming from this with a western perspective and can get turned easily off from what I perceive as woo, so I appreciate that the focus remained on practicality.

[Alberto Duhau · Rating 5 out of 5]

Really cool book and guide into how to become self aware not just through meditation but throughout every activity we perform.

[Legeartishu · Rating 5 out of 5]

Konfliktusmeditáció: Út a harmóniához és a megértéshez

A konfliktus elkerülhetetlen része az emberi életnek, de az, ahogyan megoldjuk, jelentősen befolyásolhatja jólétünket és másokkal való kapcsolatunkat. Ahelyett, hogy megpróbálnánk elkerülni vagy elfojtani a konfliktusokat, a meditációt hatékony eszközként használhatjuk feloldásukra. Lásd itt, a javasolt útmutatónkat, amely megvilágítja az összekötő kapcsolatok szerepét bármilyen jellegű konfliktusmegoldás esetén. Ebben a cikkben megvizsgáljuk, hogyan alkalmazható a meditáció konfliktushelyzetek kezelésére, és hogyan hogy segítsen a harmónia és a megértés elérésében.

1. A konfliktusok jelenlétének elfogadása:

A konfliktusokon való meditáció első lépése annak elfogadása, hogy léteznek, és hogy az élet részét képezik. Ahelyett, hogy megpróbálnánk elkerülni vagy elvetni őket, ragadjuk meg őket a növekedés és a változás lehetőségének.

2. Mindfulness gyakorlása:

A tudatosság a kulcsa a konfliktus-meditációnak. Gyakorold az éberséget úgy, hogy a légzésedre és a pillanatnyi érzéseidre összpontosítasz. Konfliktushelyzet esetén ügyeljen érzelmeire, gondolataira és testére.

3. A konfliktus gyökereinek kutatása:

Ahelyett, hogy spontán reagálna a konfliktushelyzetre, használja a meditációt a gyökerek feltárására, ásson mélyen önmagába és a másikba, hogy megértse a félreértések és ellentmondások forrását.

4. Megtekintési kilátások:

A meditáció segíthet abban, hogy különböző nézőpontokból nézze meg a konfliktust. Szánjon időt arra, hogy a többi résztvevő helyébe helyezze magát, és megértse szükségleteit, szükségleteit és aggályait.

5. A tökéletlenségek elfogadása:

A meditáció megtanít elfogadni a tökéletlenségeket, mind önmagunkban, mind másokban. Értsd meg, hogy a konfliktus az emberi tapasztalat része, és a növekedés és fejlődés forrása lehet.

6. A tér és a jelenlét folyamata:

Konfliktushelyzetekben teremtsen teret a jelenlétnek és a figyelemnek. Hagyd magad lélegezni, nyugodj meg és légy teljes mértékben jelen a pillanatban.

7. Együttérzés és megértés:

Használja a meditációt az együttérzés és a megértés fejlesztésére önmaga és a konfliktus többi résztvevője iránt. Értsd meg, hogy mindannyiunknak szüksége van szeretetre, megértésre és elfogadásra.

A konfliktusmeditáció a belső átalakulás folyamata, amely lehetővé teszi számunkra, hogy hatékonyabban kezeljük az élet kihívásait, és mélyebb harmóniát és megértést érjünk el embertársainkkal. Kezdjük el használni a meditációt, mint eszközt a konfliktusok megoldására és egy szebb és kiegyensúlyozottabb világ megteremtésére.

[Mark Bourdon · Rating 5 out of 5]

I worked this course some time ago. Very good instructions. Audio, reading, and writing material included in the course. I have shared this package with others and they have benefited from the teachings.

[Tony · Rating 3 out of 5]

Great read. Mind developing and centered with strategies for overall peace.

[Sophie Rayton · Rating 4 out of 5]

Some lovely insights.

[Julie Castell]

didn't read.

[Ellen Keener · Rating 5 out of 5]

Very useful book to help in understanding Buddhism and meditation

[Autumn Kovach · Rating 3 out of 5]

I mostly used this audiobook to listen to in order to go to sleep but I always enjoy Sharon's books.

[James · Rating 5 out of 5]

Pretty good introduction to insight meditation with guided meditation. Explains things simply

[Mommaoyster · Rating 4 out of 5]

Just started this for a teacher training course in which it is required. Initially I started out with an intention of just "getting the answers" I needed to pass my exam. But I have to say this is very well written and most should be able to glean helpful "insights" from the teachings regardless of personal beliefs. I myself am lds and always do my best to look for good in all faiths. I have to say this is written in a open manner to all. Nicely done.

[Cindywho · Rating 3 out of 5]

I'd actually ordered up the Meditation CDs and it turned out they came in a kit. I haven't listened to all the meditations yet, but figured the workbook was worth looking at. The actual workbook would have taken longer than I could have the kit out, and was repetitive from the other books I read by the authors, but it beared repeating. (August 27, 2006)

[Bill · Rating 3 out of 5]

Pretty solid offering on the subject from Goldstein and Salzberg, but certainly not an essential text. I prefer Goldstein's writing to Salzberg's, but she wrote the majority of the book. The CD with the guided meditations is pretty helpful. This book helped me to get back into meditating regularly, so I guess it did its job.

[Steve Woods · Rating 5 out of 5]

This is the course for those who need a string line to find home base. it is simple and straightforward and it will get you there. If a person simply took this course and stuck with it they could find their way with no other assistance, a broader approach will illuminate in ways that will enrich this experience. A great starting point

[David Melbie · Rating 5 out of 5]

I love this method! It is the best way that I have found for learning meditation, and I will continue to use it. . .

12/9/10 Note: Yes. I am still using it! I highly recommend this to anyone who wants to learn to meditate. --From A Reader's Journal, by d r melbie.

[Lucy · Rating 5 out of 5]

If you're looking to deepen your understanding of Buddhism and insight meditation, this is a great intensive. Sharon Salzberg and Joseph Goldstein are both brilliant teachers and they complement each other very well.

[Henry Park · Rating 4 out of 5]

Great book to start on meditating.

[Kendra · Rating 4 out of 5]

Read Sept 1, 2009
Re-Read Jan 2, 2015

[Christy · Rating 5 out of 5]

I'll actually never be finished with this one...

[Laura · Rating 4 out of 5]

I've listened to other meditation CD's, but this one is excellent!!!

[Sue Mccormack]

This is staying on here because I am completing instructions.