Vipassana

Vipassana, or vision meditation, is the practice of continuous attention to sensation, through which the true nature of existence is finally seen. It is believed to be the form of meditation practice taught by the Buddha himself, and although the specific form of the practice may vary, it is the foundation of all Buddhist meditation traditions.

Vipassana is the predominant Buddhist meditation practice in Sri Lanka and Southeast Asia. In the early 20th century, there was a major revival of this early form of meditation practice led by the Venerable Mahasi Sayadaw of Burma.

After Mahasi Sayadaw's death in 1982, Sayadaw U Pandita was chosen as his main tutor. U Pandita was one of the world's leading Vipassana meditation teachers and was a major influence on many Vipassana teachers in the West, including Sharon Salzberg and Joseph Goldstein of the Vision Meditation Society. He was the founder and abbot of the Panditarama Meditation Center in Yangon, Myanmar.

Where and how to sit?

1. What place is the best to do Vipassana meditation?

The Buddha suggested that a place in the forest under a tree or some other very quiet place is best for meditation.

2. How should the Vipassana meditator sit?

He said that the meditator should sit quietly and peacefully with his legs crossed.

3. How should those with back problems sit?

If sitting cross-legged is too difficult, other sitting postures can be used. For those with back problems, a chair is quite acceptable. In either case, sit with your back straight, at right angles to the ground, but not too stiff.

4. Why should you sit up straight?

The reason for sitting upright is not hard to see. An arched or twisted back will soon bring pain. In addition, the physical effort to stay upright without additional support energizes the practice of meditation.

5. Why is it important to choose a position?

To achieve tranquility, we must make sure that our body is at peace. Therefore, it is important to choose a position that is comfortable for a long period of time.

The breath during Vipassana meditation

6. After sitting down, what should you do?

Close your eyes. Then put your attention on the belly, on the abdomen. Breathe normally, without forcing your breath, slowing it down or speeding it up. Just a natural breath.

7. What will you notice when you breathe in and out?

You will notice certain sensations when you inhale and the abdomen rises, and when you exhale and the abdomen falls.

Developing care

8. How should you sharpen your aim?

Sharpen your aim by making sure that the mind is attentive to the entirety of each process. Be aware of all the sensations involved in lifting from the beginning. Maintain constant attention through the middle and end of the climb. Then, be aware of the sensations of the downward movement of the abdomen from the beginning, through the middle, and to the end of the fall.

9. Why is it important in this meditation to have both effort and a precise goal?

It is very important to have both effort and a precise goal so that the mind meets the sensation directly and powerfully.

10. What is one way to help precision and accuracy?

A useful aid to precision and accuracy is to make a soft, mental note of the object of consciousness, naming the sensation by saying the word softly and silently in the mind, such as "get up, get up." . . "Y" falling, falling. . . "

11. When the mind wanders, what should you do?

Look at the mind! Know what you are thinking.

12. How can you clear your awareness of thinking?

Note the silent thought with the verbal label "thought", and return to the rise and fall.

13. Is it possible to stay perfectly focused on the rise and fall of the abdomen all the time?

Despite making an effort to do so, no one can remain perfectly focused on the rise and fall of the abdomen forever. Other objects inevitably emerge and become predominant. Therefore, the sphere of meditation encompasses all of our experiences: sights, sounds, smells, tastes, sensations in the body, and mental objects, such as visions in the imagination or emotions. When any of these objects arise, you should focus direct awareness on it and silently use gentle verbal etiquette.

During practice

14. If another object hits the consciousness and takes it away from the rise and fall, what should you do?

During sitting meditation, if another object is strongly striking the consciousness away from the rise and fall of the abdomen, this object should be clearly noticed. For example, if a loud sound arises during your meditation, consciously direct your attention to that sound as soon as it arises. Consider sound as a direct experience, and also identify it succinctly with the soft, internal, verbal label of "listen, listen." When the sound fades and is no longer predominant, go back to the rise and fall. This is the basic principle to follow in sitting meditation.

15. What is the best way to do verbal etiquette?

There is no need for complex language. A simple word is the best. For the gates of the eyes, ears and tongue, we simply say, "See, see ..." or "hear, hear ..." or "taste, taste..."

16. What are some ways to notice sensations in the body?

For the sensations in the body, we can choose a slightly more descriptive term such as "heat", "pressure", "hardness" or "movement".

17. How should you notice mental objects?

Thought objects appear to be bewilderingly diverse, but they actually fall into a few clear categories, such as "thinking," "imagining," "remembering," "planning," and "visualizing."

18. What is the purpose of the labeling?

By using the tagging technique, your goal is not to acquire verbal skills. Labeling helps us to clearly perceive the real qualities of our experience, without immersing ourselves in the content. Develop mental power and concentration.

19. What kind of awareness do we seek in meditation and why?

We seek a deep, clear and precise awareness of the mind and body. This direct awareness shows us the truth about our lives, the real nature of mental and physical processes.

Ending the meditation

20. After an hour of sitting, does our meditation end?

Meditation does not need to end after an hour of sitting. It can be carried out continuously during the day.

21. How should you get up from sitting meditation?

When you get up from sitting, you should notice it carefully, beginning with the intention of opening your eyes: "intention, intention"; opening, opening. "Experience the mental event of intention and feel the sensations of opening your eyes. Continue to observe carefully and precisely, with full power of observation, throughout the transition of postures until the moment you have stood up. and when you start walking.

22. Besides sitting and walking, what else should you keep in mind throughout the day?

Throughout the day, you should also keep in mind, and mentally write down, all other activities, such as stretching, bending your arm, taking a spoon, putting on your clothes, brushing your teeth, closing the door, opening the door, closing the eyelids , eating and so on. All of these activities should be observed with careful awareness and gentle mental etiquette.

23. Is there a time during the day when you can relax your attention?

In addition to your restful sleep hours, you should try to maintain continuous attention during your waking hours.