Indian Journal of Positive Psychology, 2024, 15(1), 55-58 © 2024 Indian Association of Health, Research and Welfare

Peer-reviewed and Indexed Journal ISSN-p-2229-4937,e-2321-368X

https://iahrw.org/our-services/journals/indian-journal-of-positive-psychology/ NAAS Rating 4.38

Health Benefits of Vipassana Meditation: A

Comprehensive Review
Parveen Kumar and Sandeep Singh
Department of Applied Psychology, Guru Jambheshwar University of Science and Technology, Hisar, Haryana

Vipassana meditation, an ancient mindfulness practice rooted in the Buddhist tradition, has gained widespread
recognition for its profound impact on mental and physical health. This review aims to understand the impact of
positive health benefits of vipassana meditation. Studies indicate that regular practice of vipassana can reduce
stress, anxiety, and depression, enhance emotional regulation, and improve overall psychological well-being.
Moreover, it has been associated with improved attention, concentration, and cognitive function. Vipassana
improves interpersonal connections on a physical, mental, and social level as well as organizational development
and inventiveness (Fung Kei, 2016). Vipassana showed potential in reducing blood pressure, enhancing
cardiovascular health, and boosting the immune system on the physical front. Vipassana meditation is a holistic
approach to enhancing both mental and physical health, promoting overall wellness and a balanced lifestyle.
Positive attachment, better interpersonal relationships, a reduction in negativity, and control over anger and fear are
all possible by meditation (Shah, 2012). In conclusion, there are many compelling health benefits associated with
Vipassana meditation, which provides practitioners with a comprehensive approach to well-being that takes into
account both mental and physical health. Vipassana meditation has been demonstrated to lower stress, anxiety, and
depressive symptoms while enhancing general mood and emotional control through its emphasis on mindfulness
and self-awareness.

Keywords: Vipassana, mental health, well-being

The word “Vipassana” is derived from 'passa' meaning 'to look, to of exactly what is happening as it happens”. The benefits of
observe' and vi meaning 'in a special way'. It means "especially mindfulness extend to both psychological and physical processes.
observing oneself" (Perdue, 2014). One of India's oldest forms of The psychological advantages of vipassana are those that improve a
meditation is vipassana, which translates to "see things as they are." person's self-esteem, self-reflection, empathy, and interpersonal
Gautam Buddha discovered it about 2500 years ago, and he skills, as well as cognitive and creative abilities like attention and
instructive it as an art of living that served as a universal cure for all focus (Shapiro et al., 2012). The physiological effects of vipassana
ailments (Tiwari, 2021). include those that enhance the immune system, alter cortisol levels,
The Pali word vipassana denotes insight, or the ability to view and improve blood flow (Shapiro et al., 2012). Studies have shown
things for what they truly are (Giommi et al., 2014). Exploring the that practicing mindfulness has a positive impact on several health
'Dhamma', or natural laws, within the confines of one's own body and indicators (Creswell et al., 2016); reduces physiological indicators
mind, is a method of science. Vipassana is also referred to as "Insight of stress (Pascoe et al., 2017); and even induces modifications to the
Awareness" or "Mindfulness Meditation" (Singhal & Sriram, 2023). brain (Congleton et al., 2015).
The 'Rigveda' even praises this practice. Vipassana is a highly
Vipassana and Mental Health
effective strategy for maximizing human potential since it has the
power to settle the human mind, transforming its turbulence into Mental health is an important aspect of overall well-being,
calmness with improved energy (Sameer, 2007). Gunaratana (2002) encompassing emotional and psychological states. It affects our
stated that “Vipassana can be translated as insight, a clear awareness thoughts, feelings, and interactions with others. The term mental
health, according to Microsoft Encarta (2004), refers to “one's
capability to love and relate to others and the willingness to behave
Author Note in a way that brings personal satisfaction without encroaching upon
Parveen Kumar, Research Scholar, Department of Applied the rights of others”. An index of mental health indicates the degree
Psychology, Guru Jambheshwar University of Science and to which the individual has met his/her social, emotional, and
Technology, Hisar, Haryana physical environmental needs (Baumgartner & Burns, 2014). A
Dr. Sandeep Singh, Professor, Department of Applied Psychology psychological state is represented by mental health that is
Guru Jambheshwar University of Science and Technology, Hisar distinguished by harmony, mental calm, and satisfaction. It is
Haryana distinguished by the lack of deactivating and depilating symptoms in
E-mail: sandeephisar@gmail.com the individual, both physical and mental (Wittchen, 2002). Criteria
We have no known conflict of interest to disclose. of a mentally healthy person are; adaptability, emotional
Correspondence concerning this article should be addressed to satisfaction, insight into own conduct, resilient mind, good habits,
Parveen Kumar, Research Scholar, Department of Applied and a positive philosophy of life (Richardson et al., 2002). Higher
Psychology, Guru Jambheshwar University of Science and levels of positive affect, life satisfaction, energy, and adaptive
Technology, Hisar, Haryana emotion control are just a few of the psychological health indicators
E-mail: parveengodara102@gmail.com that mindfulness is positively correlated with (Keng et al., 2011).
 KUMAR AND SINGH/ HEALTH BENEFITS OF VIPASSANA MEDITATION 56

According to Agarwal and Dixit (2017), consistent practice of and understanding to yourself, which promotes self-care and self-
Vipassana meditation is recommended although it has a good effect compassion (Boellinghaus et al., 2014). Having compassion for
on personality changes, mental health, and self-esteem. According to yourself will help you handle stress more effectively and keep you
Shirsath (2019), Vipassana affects mental health and aggression. He from being burned out or self-critical. Bhatnagar (2014) states that
demonstrated that Vipassana therapy had a favorable impact on Vipassana Meditation helps in reducing stress levels associated with
mental health and aggression control in college-going youth. social situations, work, and family. It decreased the workers' stress
levels and raised their output in the workplace. Because of its
Benefits of Vipassana Meditation advantages, Vipassana Meditation has been implemented in several
Indian state governments' varied government agencies. According
to Madhu (2007), Vipassana Meditation was also successful in
reducing stress, improving empathy, compassion, and altruism,
improving communication, and increasing working productivity.
Vipassana and Anxiety
Anxiety is a state of concern, apprehension, or uneasiness over
something that might occur in the future (Zaleski, 1996). Gulen and
Unal (2011) have concluded from numerous studies that those who
meditate report being noticeably less anxious. Reducing symptoms
of neurotic anxiety has been directly connected to mindfulness
training (Biegel et al., 2009). Vipassana encourages living in the
present moment, which can reduce anxiety by breaking the cycle of
overthinking. Practitioners learn to observe anxiety as just another
passing sensation, ultimately reducing its grip on their minds. A
meta-analytic study by Hofmann et al. (2010) showed that
mindfulness-based interventions can effectively reduce symptoms
of anxiety, with substantial effect sizes that hold over time. Dhule et
al. (2014) evaluated how frequently vipassana meditation
practitioners' anxiety levels were affected by the practice. The study
involved 15 individuals, ages 30-45, who appeared healthy and had
been practicing vipassana for an hour every day for the previous six
months. The results of the study, which were evaluated using a
paired "t" test, demonstrated a statistically significant decrease in
state, trait, and total anxiety levels both before and after vipassana
training. The study concluded that consistent vipassana meditation
practice lowers anxiety and raises subjective feelings of well-being.
Vipassana and Depression
Note. *(Source: Anish Chandarana, 2012)* Depression is a prevalent mental illness that is characterized by
persistent feelings of sadness, hopelessness, and disinterest in
Bansod (2019) investigated how Vipassana meditation affects activities (Kumar et al., 2012). It can impact an individual's
teenagers' mental health. The participants ranged in age from sixteen emotional, mental, and physical health, among other areas of their
to nineteen years. It was found that the participants' mental health life. According to the World Health Organization (WHO),
was greatly improved after four months of Vipassana training. In “depression is the most common illness worldwide and the leading
terms of mental health, there were also notable gender differences (F cause of disability.” According to Adhikari's (2012), findings,
= 4.52) with males having greater mental health than females. vipassana is useful in reducing the intensity of depression
symptoms. According to Schreiner and Malcolm (2008),
Vipassana and Stress Reduction
mindfulness training can significantly lower stress and help in the
Stress is the state in which one feels emotional or physical tension reduction of subclinical depression and anxiety symptoms.
and pressure (Makarowski, 2022). There are several potential causes Hofmann (2010) researched the impact of mindfulness-based
of stress, including professional, and personal issues, or life changes. therapy on depression and anxiety. In clinical samples, the study
The high level of stress can negatively affect both physical and looked at the impact of size analysis of this well-liked intervention
mental health. Stress frequently disturbs sleep cycles, which can for symptoms of anxiety and depression. 39 studies with 1,140
result in insomnia or restless nights (Zisapel, 2007). Better sleep and people getting mindfulness-based treatment for a range of illnesses-
renewal can be achieved through meditative techniques like including cancer, depression, generalized anxiety disorder, and
progressive muscle relaxation and guided imagery, which also help other psychiatric or medical conditions-were found through the
to relax the body and quiet the mind (Smith, 2005). According to search. The findings demonstrated that on average, the effect size
Szekeres and Wertheim (2014), Vipassana meditation has effectively estimations showed that mindfulness-based treatment was only
reduced subjective stress while simultaneously increasing well- marginally successful in lowering the sample's sensations of anxiety
being, kindness, and mindfulness. Meditation teaches you to be kind and depression as a whole. This intervention was linked to effect
57 Indian Journal of Positive Psychology 2024, 15(1), 55-58

patients. According to the study, mindfulness-based intervention is a years due to an increasing body of scientific study. Vipassana is
potentially efficient strategy for treating mood disorders and anxiety increasingly acknowledged for its capacity to affect and improve
in the clinical population. many aspects of physical health in addition to its traditional role in
improving mindfulness and inner peace. According to Chiesa and
Vipassana and Emotion Regulation Serretti (2010), clinical investigations revealed that Vipassana
The capacity to keep an eye on, assess, and adjust one's emotional meditation reduced the use and abuse of alcohol, cocaine, and
reactions is known as emotion regulation (Wranik et al., 2007). marijuana. In his research, Brantley (2005) stressed that regular
Emotional regulation is the process by which people pay attention to meditation practice can effectively heal a variety of conditions,
their feelings, assess their feelings, and manage the intensity and including blood circulation, headaches, mental stress, premenstrual
duration of their emotional states (Finlay-Jones et al., 2015). syndrome symptoms, menopause symptoms, and many more. To
Effective emotion regulation can contribute to better mental and combat all illnesses, diseases, and physical and emotional issues, it
emotional well-being. Mindfulness practice has improved the also improves endurance, strength, and flexibility. Vipassana
capacity to control one's emotions (Hölzel et al., 2013, Tayloret et al., strengthens interpersonal bonds and promotes social harmony and
2011, Gross et al., 2010). Emotional regulation is crucial for religious tolerance when instructors actively practice and impart
psychological health and can improve social, emotional, and moral decision-making (Fleischman, 2015).
intellectual outcomes (Schipper & Petermann, 2013). Finlay-Jones
et al. (2015) concluded that self-compassion is more crucial for Vipassana and Chronic Low Back Pain
emotion regulation than self-esteem. Control over one's feelings People of all ages and socioeconomic backgrounds are impacted by
encompasses several different tactics that can affect the selection and the major public health issue of chronic pain. Treatment for chronic
manifestation of emotions as well as their timing, intensity, and low back pain is difficult due to its substantial economic burden and
expression (Gross & Thompson, 2007). Schipper and Petermann a dearth of efficient treatment alternatives. The intensity of pain and
(2013) noted that when people struggle to control their emotions, disability related to chronic pain are significantly influenced by
their likelihood of developing psychopathological problems rises. psychological and cognitive aspects. They might start a vicious
According to Wu et al. (2019), brief mindfulness meditation sessions cycle where stress leads to pain, and pain then leads to further stress.
can enhance memory formation, emotional attention biases, and Kabat-Zin (2005) has described the ability to observe one's own
emotion intensity, among other aspects of emotion processing. experiences without passing judgment as a key component of
Sterling (1996), examined emotion modulation in 47 meditators with mindfulness meditation. Therefore, practicing mindfulness helps
a mean age of 47.32. A 10-day Vipassana meditation retreat was people behave differently in a variety of contexts, including those
attended by the meditators. In contrast, the Vipassana meditation involving chronic pain. According to Plews-Ogan et al. (2005),
retreat was skipped by the 32 participants in the control group, who mindfulness meditation is more beneficial and long-lasting for
had a mean age of 38.16. Emotions like happiness, satisfaction, guilt, improving psychological outcomes in individuals with persistent
and depression were assessed using a self-report pretest and posttest musculoskeletal pain.
questionnaire. Though Sterling (1996) did not detect any significant
improvements in the other scales, she did observe that among the Conclusion
meditation practitioners, contentment and depression levels The thorough analysis of Vipassana meditation's health advantages
decreased and tension anxiety scores dropped. Interestingly, the highlights the practice's significant effects on the body and mind.
control group's ratings on none of those scales changed at all between The traditional discipline, which has its roots in self-awareness and
the pretest and posttest. mindfulness, has shown a host of beneficial effects on many
Vipassana and Psychological Well-being different aspects of well-being. The Vipassana meditation approach
has been shown to have beneficial effects on the physical, mental,
The term "psychological well-being" describes the mental, social, and spiritual aspects of health. Most studies indicate that
emotional, and social components of a person's health. It emphasizes Vipassana Meditation has a good effect on psychological, mental,
the positive aspects of mental health, such as subjective experiences and physical aspects of health. The physical and mental well-being
of happiness, life satisfaction, and a sense of purpose, rather than just of individuals can be enhanced by Vipassana meditation, which
the absence of mental diseases (Schrank et al., 2013). According to offers several health advantages. Stress management, anxiety
Mahindroo et al. (2022), Vipassana meditation significantly reduction, and improved emotional well-being can all be improved
improves one's trait emotional intelligence, presence of meaning, with regular Vipassana practice. Improvements in concentration,
subjective well-being, and mindfulness. An equanimous state of attention, and cognitive ability have also been linked to it. In our
being, which greatly enhances one's quality of life, might eventually contemporary pursuit of a more balanced and healthier lifestyle, the
result from a calm mind that is conscious of the constantly shifting practice serves as a beacon of ancient knowledge, promoting
character of reality (Menezes, 2015; Balk et al., 2012; Shourie, everything from mental toughness to physical energy and
2012). According to Anand and Mona (2018), cancer patients' constructive behavioral shifts.
lifestyles are improved by vipassana meditation.
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Revision received February 27, 2024
2022.
Accepted March 2, 2024