Insight - What is it? What does it look like? How can you get it? It seems that most of the time people talk about insight into other things, for example the witnesses have the publication "Insight on the Scriptures". But what about insight within yourself? After all, wouldn't that be the most important kind of insight? For those who have some kind of mental health issue, you can probably see that this can be beneficial. If you don't think so, I'm telling you.
This message is about insight meditation - a kind of meditation that does not involve "emptying the mind" (like you can do that so easily) but rather observing it. As such, it seems to me that even Jehovah's Witnesses should have no objections to this kind of meditation. (officially that is, but superstitious fear can generate all kinds of reasons) But as you will see, the contents of your own mind is involved in this type of meditation, so frankly if you don't like what you find it's only you.
I've posted a message about meditation before, but not only has it scrolled way down on the list, it's also not very specific. Insight (also known as Vipassana meditation) is different from other kinds of meditation in that it is not a concentration practice, like the kind where you focus on one object, whether it's just your breath or a mantra of some kind. (repeating certain phrases)
In contrast, insight meditation simply involves observing your own mind and sensations. That's really most of it. We tend to have stray thoughts that cross our minds on a regular basis, and what you do in insight meditation is simply to observe these. You watch your thoughts without getting caught up in them. And of course, if you do, that's fine too - but don't get caught up with the fact that you got caught up thinking about something when you're supposed to be observing it - because then you're still not observing the mind. People often criticize themselves and make a judgement on how well the meditate, using that as a reason for not meditating. Well, if you try it and find that you're not very good at it, you're probably right. You're not - yet. That's the whole reason why you have to practice! Just like anything else, you need to practice to get good or improve. In the beginning being mindful of one breath you take is enough, and that's true. You can't really do this practice wrong, but you may actually do it off and on for short periods, but that's fine. Just don't judge your progress, and certainly don't give up after one try. Also, if you do find that your mind is judging yourself, observe that. Use that as practice instead of a reason to end it.
There are some specific techniques you can use, but remember this isn't focus practice so you don't want to get caught up in that. In fact, in the beginning it's fine to just be aware of your breath, but don't try to breathe very deeply by forcing it, you're only watching your breath. Naturally, you relax and your breath becomes slower and smoother. If you need some help to get into it, in the beginning you can count breaths for a little while - but don't keep doing that. As far as posture goes just sit with your back straight, whether on the floor or a chair just make sure your hips are slightly above the knees, and if on a chair make sure your feet are on the ground so the weight isn't just on the hips. If you need to, it's okay to use the back of the chair or some kind of cushion there like a lumbar support. You want to close your eyes, as visual input can be overwhelming even if you're looking at one spot. Only do it with eyes open when it's absolutely necessary, and then what you can do is stare at a spot on the floor or even turn the chair around so you stare at the wall. Yes this part may seem silly, which is exactly why people just close their eyes. But if for some reason you can't close your eyes, this is an alternative.
Now as far as it's therapeutic value is concerned, I think it is good for people who are stable enough to sort things out themselves, and in the case of people who are really in a bad place it would still be good but as an adjunct to psychotherapy rather than therapy itself. The thing with psychotherapy is the therapist may see something you don't see, and in the end you need to come to see the cause of your problems yourself - not take it on faith that the therapist just knows more about you. For that matter, by meditating you may realize something which can be very beneficial to the puzzle the therapist is putting together, so it would be a nice complement. If you do work with a therapist, let them know that you meditate and what this kind of meditation involves.
A lot of us have no doubt learned a bit about psychology, and while this is no doubt helpful it's general knowledge about the human mind. Your mind is the one you need to deal with, so why not study that one?