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Introduction to Insight Practice - Some preliminary points to consider before you start.
Please read this before you begin an introductory course.
Psychological research and our own experiences have shown how beneficial mindfulness meditation can be. It helps reduce stress, ease anxiety and depression, assists us in managing pain and makes it easier to sleep. Some believe it enhances our appreciation of life and increases our awareness of the spiritual aspects of our existence.
However, it is also important to acknowledge that meditation can present some potential hazards and challenges, which might arise during and as a result of practice. This is especially true when we decide to delve deeper into our minds and move from the basic practice of mindfulness into the realms of insight practice. In this brief introduction to insight practice, I would like to highlight some important aspects of practice before you embark on your journey into the mind:
1. There is no right way to meditate – one of the most beautiful aspects of insight meditation is that it can be practised in many ways and with many techniques. Flexibility and openness are very important, and claims that there is only one effective way to meditate are restrictive and inhibiting. If a particular technique does not feel right for you, you should discuss it with your facilitator or teacher and, if necessary, switch to a different practice.
2. Facing your buried emotions – insight practice brings you face to face with yourself, and the experience of interacting with yourself can be very profound. You will get in touch with buried and suppressed emotions that have been sitting deep within you, and you may well feel uncomfortable at times. This is a natural and healthy dimension of meditation practice, and these emotions will gradually subside as insight develops. It’s important to acknowledge what arises and to feel free to express it in a supportive environment.
3. Seeing the ‘White Light’: Some meditators have visions or feel like they are flying free of their bodies during insight practice. They often experience a sense of great joy and contentment. While these are common positive experiences, they are illusions and usually pass quickly if we do not engage with them. They can be very tempting, but repeatedly seeking such experiences is not helpful and can be frustrating. In insight practice, we meditate and let everything unfold naturally.
4. The ‘Perfect’ meditator: There is no such thing as a perfect meditator. Judging yourself and comparing yourself to others based on how long you can sit still, how calm you are or the emotions you experience is not helpful. Insight practice involves letting go of all expectations of ourselves and the meditation process whenever we engage with it.
5. Insight meditation is not therapy: It is a long-term journey that is ultimately healing and nourishing. Difficulties will arise, and it is important that you feel free to ask for help. Sometimes, people find that meditation does not offer the support they were hoping for, and there is no shame in admitting this and seeking help from other sources.
6. Self-compassion in insight practice: Allowing ourselves to engage with uncomfortable feelings and sensations within us is greatly facilitated by practising self-compassion. Learning the techniques of self-compassion and compassion practice in general is an important aspect of insight meditation. Compassion practice helps prevent us from pushing too far beyond the capacity of our heart and soul at any given moment. It helps us to be able to sit still with whatever is moving within us, but also to be able to take a step back from the feeling or sensation if it becomes too much.
7. The Risk of Not Being Attached – when we practise insight, we often talk about moving away from, stepping back from or simply watching our feelings. We recognise that they are temporary and that they will soon change and evolve. This helps us not to get swept away by life’s dramas and to stay calm and peaceful. The term ‘non-attachment’, which describes this ability to observe, does not mean avoiding, suppressing or ignoring anything. Insight practitioners do not detach themselves from the people and activities they love and enjoy, nor do they become passive or inactive. Instead, our relationship with people, events and ourselves improves, and we learn to respond to the events around us rather than reacting to them.
Summary
Insight meditation can be beneficial, but it also presents potential challenges. Practitioners should be flexible, acknowledge buried emotions, and avoid seeking illusory experiences. Self-compassion and non-attachment are crucial for navigating difficulties and improving relationships.
Wishing you all the best and enjoy your practice!
Peter Wilkes 25th March 2026