What is the equivalent of Vipassana meditation in Hinduism?

 1. So’ham / Haṁsa Meditation

Elaboration:

This is perhaps one of the most natural and profound mantras, as it is intrinsically linked to the breath itself.

• The Mantra's Meaning: "So'ham" (सोऽहम्) translates to "I am That." "That" (Tat) is the cosmic principle, Brahman—the ultimate, formless reality that permeates the universe. It is a declaration of identity with the divine.
• The Sound of Breath: The practice is based on the observation that the sound of the inhalation naturally resembles "Sooooo" or "Haaaaam" (a soft ha), and the exhalation naturally resembles "Hammmm" or "Saaaaa." You are not forcing the mantra onto the breath; you are discovering the mantra that is already there.
• From Effort to Effortless (Ajapā Japa): Initially, you consciously synchronize the mental repetition with the breath. With sustained practice, the repetition becomes subconscious and automatic—it continues by itself without any volition. This is ajapā-japa ("unrecited recitation"). The mind, no longer needing to do anything, begins to settle into the silence between and beneath the thoughts and the mantra.
• The Goal: As the mantra repeats effortlessly, the sense of a "mediator" (the ego) doing the practice dissolves. The individual sense of "I" (the small self) merges into the cosmic "I" (the Supreme Self). You don't just think "I am That"; you experience and become that truth.

2. Sākṣī Bhāva Meditation (The Witness Consciousness)

Elaboration:

This is a direct path to Self-realization through a fundamental shift in identification.

• The Role of the Witness (Sākṣī): Instead of being in the thought, emotion, or sensation, you practice being the witness of it. For example, instead of "I am angry," it becomes "I am aware of the sensation of anger arising."
• Dis-identification: This creates critical space between your core awareness (Purusha) and the contents of your mind (Prakriti). You realize that you are not your thoughts; you are the awareness in which thoughts appear and disappear. This is the essence of detachment (vairagya).
• Comparison to Vipassana: Your note is astute. Both Vipassana ("to see things as they really are") and Sākṣī Bhāva involve non-judgmental observation. The difference is primarily in framing:
• Vipassana (Buddhist) frames it as observing the Three Marks of Existence (impermanence, suffering, non-self) to achieve liberation from suffering.

Sākṣī Bhāva (Vedantic) frames it as distinguishing the eternal Self from the temporary mind-body complex to realize one's true, blissful nature.

The Goal: To stabilize in the position of the witness. When this happens, the mind's chatter loses its power over you, and you abide in your true nature as pure, peaceful consciousness.

3. Mantra Japa & Ajapā Japa

Elaboration:

This is a broader category that includes So'ham but can involve any sacred syllable or phrase (e.g., Om, Om Namah Shivaya).

• Japa: Literally means "recitation." This is the active, devotional repetition of a mantra, often using a mala (prayer beads) to count repetitions. It focuses the mind and fills the mental space with a vibrational pattern conducive to stillness.
• Ajapā Japa: This is the stage that follows concentrated Japa. The mantra becomes self-sustaining, like a wheel continuing to spin after being pushed. It moves from the conscious mind to the subconscious and eventually becomes absorbed into the transcendental silence.

The Goal: The mantra acts as a vehicle. The initial goal is concentration (dharana), which leads to meditation (dhyana). The final goal is to transcend the mantra itself, arriving at a state of pure, objectless awareness (samadhi), where even the sound of the mantra dissolves into silence.

4. Trataka (Steady Gazing)

Elaboration:

Trataka is a concentration practice (a shatkarma or cleansing technique and a preparatory step for meditation) that uses visual focus to train the mind.

• The Process: One gazes steadily at a small object (most commonly a candle flame, but also a dot, a deity's image, or a symbol like Om) without blinking until the eyes water. Then, one closes the eyes and holds the afterimage in the mind's eye.
• Building One-Pointedness (Ekagrata): The primary purpose is to train the scattered mind to focus on a single point. This builds immense willpower and mental control.
• Observing the Mind's Movements: Once external concentration is strong, the practitioner begins to observe how the mind reacts—with boredom, distraction, imagery, etc.—from a place of detachment. The external object becomes a mirror for the mind's activity.

The Goal: To calm the restless mind, develop powerful concentration, and prepare the practitioner for more subtle, objectless meditation practices. It can also lead to clairvoyance or intuitive insights (pratibha).

5. Yoga Nidra (Yogic Sleep)

Elaboration:

Yoga Nidra is a systematic method of guided deep relaxation and pratyahara (withdrawal of the senses) that induces a state between wakefulness and sleep.

• The Process: Practiced lying down in shavasana (corpse pose), a teacher guides one's awareness through different parts of the body, the breath, opposite sensations (e.g., heat/cold, heaviness/lightness), and visualizations.
• The Sankalpa (Resolution): A key component. At the beginning and/or end of the practice, while the mind is in a highly receptive hypnagogic state, one states a short, positive intention for their life (e.g., "I am peaceful," "I am healthy"). This implants the intention deep into the subconscious.
• Inner Cleansing and Insight: By rotating awareness through the body and mind without judgment, stored tensions, stresses, and samskaras (mental impressions) are gently released. It's a process of purifying the subconscious.

The Goal: While often used for profound stress relief and healing, its ultimate goal is the same as other practices: to experience the deepest state of relaxation where one can witness the layers of their being (body, energy, mind, personality) and rest in the blissful awareness that underlies them all.

Synthesis: How They Work Together

• These practices are not mutually exclusive; they form a cohesive path:
• Trataka builds the initial concentration needed for all other practices.
• Mantra Japa (like So'ham) gives the busy mind a positive task, quieting it.
• As the mind settles, Ajapā Japa occurs naturally, leading towards stillness.
• From this stillness, Sākṣī Bhāva becomes possible—you can simply rest as the witness of any remaining mental activity.
• Yoga Nidra works on a different level, systematically releasing subconscious blocks that would otherwise arise as distractions during sitting meditation.

All paths converge on the same point: the dissolution of the egoic identity and the direct realization of the unified, cosmic Self.