Meditative practice offers many paths, each with its unique approach to cultivating awareness and equanimity. Two practices that beautifully complement each other are Adhitthana (strong determination sitting) and the practice of just sitting.
What is Adhitthana?
In Vipassana meditation, Adhitthana translates to strong determination or resolve. It involves committing to sit with absolute stillness for a set period—whether one minute, five minutes, or longer. During this time, the practitioner resists the urge to move, scratch, or adjust, no matter what sensations or thoughts arise.
The purpose is not to create tension but to cultivate mental strength and patience. By sitting still, you observe discomfort, restlessness, or thoughts with equanimity, realizing that they, too, will pass. This practice sharpens focus and builds resilience.
What is Just Sitting?
On the other hand, the practice of just sitting is about letting go of effort. It invites you to allow everything—thoughts, sensations, and even subtle movements—to arise naturally. There’s no striving for stillness or achievement. Instead, it’s an act of surrender, simply being present without resistance or judgment.
How Do These Practices Work Together?
While they may seem different, Adhitthana and just sitting are complementary:
Adhitthana strengthens discipline and equanimity, helping you navigate discomfort with grace.
Just sitting emphasizes openness and surrender, encouraging a relaxed acceptance of what is.
By alternating these practices, you can experience the benefits of both. For instance, you might set aside a few minutes for Adhitthana to cultivate stillness, then transition into just sitting to release effort and rest in awareness.
Finding Balance in Your Practice
There’s no “right” way—only what feels supportive in the moment. Both practices honor the essence of meditation: being present with what is. Whether you’re sitting still with strong determination or allowing movement and thoughts to flow, each approach deepens your connection to the present.
Remember, the goal is not perfection but presence. Through these practices, you learn to meet both stillness and movement with equanimity, trusting that each has its place in the journey of self-discovery.
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