The concept of an “inner life” has always been important to me.

It is a quiet space we all carry within. For me, this inner life has been profoundly shaped by meditation, specifically Vipassana, which I have grown up practicing with my family. Vipassana, which means “insight” in Pali, is a Buddhist meditation technique that involves deep self-observation and mindfulness. Rooted in the Theravāda Buddhist tradition, it is designed to cultivate clarity and equanimity by training the mind to observe thoughts and sensations without reacting to them. More than just a practice, Vipassana has become a way for me to listen to myself — and in doing so, learn how to listen to others.

I did not fully appreciate the significance of Vipassana until a particularly chaotic phase in my life. It was the week of my final exams in school. The pressure felt relentless, and I struggled to keep up. One morning, just after one test and before another, overwhelmed and on the verge of tears, my father suggested I take 10 minutes for myself. “Just breathe,” he said.

At first, I resisted. How could sitting quietly solve anything? Revising for the next exam in 40 minutes seemed much more urgent. But I listened. Closing my eyes and following the rhythm of my breath — in, out, in, out — something began to shift. My racing thoughts settled. My heartbeat slowed. The frustration, fear, and anxiety that had clouded my mind started to fade, leaving me ready to face the next test.

This experience taught me that an “inner life” is not something to fight against or suppress; it is something to embrace and understand. This is where Vipassana connects with yoga, another practice deeply ingrained in my cultural and spiritual upbringing. Yoga, derived from the Sanskrit word meaning “union,” is not just about postures or flexibility — it is a holistic practice that integrates movement, breath control, and meditation. While yoga often includes physical postures (asanas), it also encompasses breath control (pranayama) and meditation, so it is deeply connected to Vipassana.

One of my favorite practices is Anapana, the practice of observing the natural breath. Anapana is a foundational meditation technique in Vipassana that involves inhaling and exhaling mindfully, allowing the mind to become sensitive to changes in the body and mental processes while training it to focus. Unlike other breathwork techniques that may involve controlling the breath, Anapana emphasizes simple awareness — observing the breath as it is, without modification. Like I did that day during my exams, practicing Anapana helps cultivate self-awareness and emotional regulation. Just as muscles need training to grow stronger, the mind benefits from regular exercise.

Research supports the benefits of such practices. Anapana has been shown to enhance brain connectivity and reduce reactive behavior. Focused attention meditation (of which Anapana is a type) helps develop emotional regulation and mindfulness. Vipassana, as one of the simplest yet most profound forms of meditation, is more than a daily practice — it is a skill that can be honed with far-reaching effects.

What I find most beautiful about these traditions is their simplicity. You do not need a yoga studio or perfect meditation posture to benefit from them. Sometimes, it is as simple as taking a mindful breath before starting the day or pausing to reflect on your emotions before reacting to them.

For example, during a group project at school, tensions flared as deadlines approached. Everyone seemed stressed, and disagreements became personal. Drawing on my Vipassana practice, I stepped back, observing my own rising frustration and choosing to breathe through it instead of react impulsively. This clarity helped me propose a compromise, diffusing the tension and allowing us to move forward.

For me, Vipassana is not just a personal refuge but a bridge to others. When we take the time to understand our emotions and thoughts, we become better equipped to empathize with others. This connection between inner awareness and outward compassion is one of the reasons Vipassana has remained such an integral part of my life. It has shaped my interactions with friends, school projects, and even moments of conflict. By tuning in to my own inner world, I have learned to listen more deeply to the inner worlds of those around me.

Vipassana has also taught me that we cannot control the events around us, but we can control our reactions to them. So, the next time life feels overwhelming, I encourage you to pause. Close your eyes. Breathe in and out. Let your breath guide you back to yourself. Sometimes, the simplest practices hold the greatest power.