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VI PASSANA
(Arousing of Insight)
collated by jinavamsa
Arousing of Insight
(Vipassana)
CONTENTS
FOREWORD 5
An Outline 11
INTRODUCTION 14
Preliminaries 14
A Resolve to Practise 16
Insight Explained 17
Solitary Meditation 19
Seeking a Teacher 20
Teacher/Meditator Relationship 21
Guidelines 24
Caution in Meditation 27
The Danger of Stilted Practice 31
A Suitable Place 34
4. LYING DOWN 70
Aids to Progressive Practice 71
Simulated Behaviour 71
4
As a Sick Person 71
As a Blind Person 71
As a Deaf Person 72
Mindfulness of Sleep 73
Three or Four Hours Sleep 74
Changing Position during Sitting 77
Patience leads to Success 78
PRACTISE NOTES 82
Concentration and Insight Knowledge 82- 85
Development of Insight 86
Seeing, Hearing Etc. 88-90
Mind 92
FOREWORD
…Sight on Unbind,
Vipassana discerns the Flighty Mind…
not unlike solitary Eagle …
Soaring rarefied skies…
Realising… the
End is nigh…
***jinavamsa
T
his book is dedicated to all of you out there who
are intending to practise Vipassana but is not sure
how to go about it, there being quite a few
“authorities” on the subject.
An Outline
Vipassana Insight Meditation or Mindfulness Meditation
has freedom from all suffering as its one and only
goal. The very basic nature and universality of its goal
puts it into a unique niche where it can be practised by
all, regardless of religious beliefs. Its simple practical
path to a very profound objective truly appeals to those
who are earnestly seeking an end to their pain and
sorrows. The Buddha’s teachings is a universal teaching,
suitable for all and for all time; for he invited all (not only
“buddhist”): …”akaliko, ehipasiko… come and see for
yourself, the Dhamma is unconditioned by time or
season, it is timeless”.
Ykleong
jinavamsa@gmail.com
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INTRODUCTION
Preliminaries
How does one start to meditate? Or rather how does one
get to the stage where one realises that one should
meditate?
A Resolve to Practise
You should be firm and determined in your resolve. As a
boost to your resolve, carry along in your mind the
rarefied thought that all those who had attained total
freedom from suffering [nibbana], including the Buddha
himself, had trodden this very path of practice that you
are now about to follow.
The more earnest effort you put into your practise, the
more your concentration becomes dynamic and sharp,
enabling insight to develop, so that you will have no
difficulty in living up to your resolution. In this you can
find no help from anyone, not even from the Buddha.
Each step of your practice must be guided by reason,
intelligence and never by superstitious beliefs and
ignorance. Blind faith and superstition conflict with the
development of insight, creating unnecessary
hindrances in the practice.
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Insight Explained
It is timely that a few words on Insight must be put
forward so as not to be ambiguous about what is meant.
Solitary Meditation
The first necessary decision to make is to resolve to
meditate alone and not in the company of friends or
even a friend! There are many valid reasons why you
should attempt to learn and meditate by one-self alone.
Seeking a Teacher
Deciding on a teacher will be the most important step in
your aspiration to meditate. You should in all fairness to
yourself and the teacher go about this seriously with
wisdom and consideration.
First of all you must keep in view the true goal of the
Buddha’s teachings, which is nothing less than achieving
enlightenment. Thus the proper teacher, proper
instructions, proper practice and proper conditions are
imperative for successful progress through all of the
various stages of attainment from the first insight
knowledge through to the final result.
There are those who can teach and there are those who
cannot teach as exemplified by a Buddha and a
paccekabuddha. A paccekabuddha is a Buddha, but he is
devoid of the skills to pass on the Dhamma and lack the
ability to teach meditation. Thus he cannot teach though
he is already an enlightened being. A Buddha practises
and teaches the Dhamma that is good in the beginning,
good in the middle and good at the end.
Teacher/Meditator Relationship
In the days of the Buddha, there was no such institution
as a meditation centre; the Teacher was the Buddha
Himself and later the arahant teachers. Each had their
own students and these were mostly monks.
Guidelines:
1. Be prepared to go it alone for the duration of your
retreat. Ensure that you leave all mental “baggages”
behind and that for this period of your retreat you are
going to pay full attention to your practice. Make
arrangements that all matters are to be handled by
others and that you are left totally alone to meditate.
not good or very good as the case may seem, it may not
be so in the view of the teacher and only by knowing the
true situation, can the teacher be able to give correct
and beneficial guidance. Get clarification personally from
your teacher on any point you are not clear, do not seek
clarification from fellow meditators. No question is silly in
the context of your meditation. It is only silly when you
plod on based on faulty understanding.
14. Act as if you are a sick person and not move quickly
in whatever action you perform. Walk very slowly, eat
very slowly, and even talk very slowly. In so doing, you
can note all the mental and physical sensations and will
soon develop the habit of mindfulness.
Caution in Meditation
Ignorance about the objective of Vipassana meditation is
widespread. There are many who meditate in the hope
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great and though he sits and sits and walks and walks,
still his mind is disturbed and without peace. He does
not realise that meditation is not in fits and starts. It has
to be continuous in tandem with retreats and daily
mindfulness, each dovetailing into the other. Imagine a
marathon sprinter after a long period of non-practise
goes into a competitive field with others. How do you
think he will do?
In the case of our meditator, it may well be that his own
strong effort has much to do with his distractions.
Moreover, he has to learn that it is necessary to
meditate knowing the limitations of his character. Just as
any other worker who knows the limits of his strength
and is careful not to exhaust himself, so is the able
meditator careful.
There are also those who will say: “I have a quota for
meditation; I meditate for x amount of hours a day and
after that I have finished meditation for the day”. The
trouble with this is that the meditator is grooving into a rut
which he believes is a good habit. He or she has found an
excuse NOT to meditate at other times. The mind has been
conditioned to meditate at a specific time and place only
and other times are not suitable.
During the days of the Buddha, monks and lay people will
arrive in the morning to see him for meditation instructions
and it was his habit to look into their minds and see at
what stage the particular person was in his spiritual
development, and then he would give the specific
instructions and send the meditators away to meditate.
The Buddha’s advice was and still is: “…..over there are
the roots of trees, over there, empty dwellings, practise
meditation, O bhikkhus. Do not be heedless. Do not later
fall into regret.” Not a word was said about having
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Preparation to sit
With the basic preliminaries taken care of, we shall
proceed to some simple instructions and the practice of
Vipassana meditation.
the facial muscles, the cheeks, the chin, the neck, the
shoulders, the chest…. until you reach the toes.
Note:
“rising-rising” for upward movements and
“falling-falling” for downward movements.
[Note:
Contemplating and noting mental activities is
Mindfulness of the Mind.
Contemplating and noting physical activities is
Mindfulness of the Body.]
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• the out flowing of the air on the out breath and the
abdomen contracting as the air gradually falls away.
When you are sitting, you will realise the fact that the
upper part of the body is erect and taut. You must not
bring up the shape of the head, body, hands or legs, but
you must be aware that the body is taut with the force of
air that has pushed you up into the sitting position and
the hard feeling, at the point of contact that you have
when you are sitting.
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2. WALKING MEDITATION
Walking meditation is a very important part of Vipassana
and it is not just a relaxing interlude to sitting as many
modern teachers would have you believe.
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Basic Instructions
The practice of walking meditation should continue
without interruption following from your sitting
meditation. The rule of thumb for those who are
beginning the practice should be the equal period of
time in walking as in your sitting meditation.
After a scheduled time in your sitting meditation, you
should change to a walking meditation. This should be a
deliberate change.
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Practise the First Stage for a few days (two days will be
sufficient) then progress to the next stage. In the
beginning of learning walking meditation, each stage
should be practised well before going on to the next
stage. Subsequently when you have mastered all the
stages well you should begin each session of your
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When the foot is being lifted, the heel is lifted first. Only
after that are the toes raised and lifted when the leg is
lifted.
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2nd Lifting
Placing
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Note for Contemplation:
In all cases, you should:
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When they put the foot down, they will feel the
heaviness of the foot, because the foot becomes
heavier and heavier as it descends.
• temperature
• air
• water and
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• earth.
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“stretching-stretching”
“bending-bending”
“chewing-chewing”.
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“raising-raising”
“stretching-stretching”
“bending-bending”
“moving-moving” and so on.
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AIDS TO PROGRESSIVE PRACTICE
Simulated Behaviour:
As a Sick Person
During the course of practice it is most appropriate if
meditators act like weak, sickly people with pain in their
joints; walking in pain; feeble and slow in all their
activities. Similarly, meditators should slow down their
actions.
As a Blind Person
Further, meditators should behave like a blind person
throughout the course of training. A mentally
unrestrained person will not be dignified as he is usually
inattentive. He does not possess a steady and calm
manner, unlike a blind person, who due to the loss of
one faculty has to be attentive and mindful, calm and
composed and though spoken to, seldom whips around
unmindfully.
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As a Deaf Person
It is also necessary for meditators to behave like deaf
people too. Ordinarily, a person on hearing a sound turns
toward the direction of the sound. Or he turns towards
the person who speaks to him and makes a reply. In
such instances he is just reacting to outside stimuli and
may not behave in a mindful manner. While on the other
hand, a deaf person behaves in a composed manner and
seldom takes heed of any sound or talk because he does
not hear them.
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Mindfulness of Sleep
Though it is late continue meditating. A dedicated
meditator must be prepared to face the risk of spending
many nights without sleep. This will develop and
strengthen the qualities of energetic vigour in the
practice of meditation.
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[Note:
Noting and contemplating on these unpleasant
feelings is Mindfulness of Feelings]
will be found that even great pain will fade away when
they are being noted with patience. On the fading away
of suffering or pain, the usual exercise should be
reverted to and noting carried out; “rising-rising,
falling- falling”.
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PRACTICE NOTES
Note on Concentration* [Momentary]
During the early part of the methodical practice, as long
as the meditator’s mind is not yet fully purified,
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Seeing
People generally believe that in the case of seeing, it is
the eye which actually sees. They think that seeing and
the eye are one and the same thing. They also think:
“Seeing is I,” “I see things,” “The eye, seeing, and I are
one and the same person.” In reality this is not so.
Hearing, etc.
Similarly, in the case of hearing, there are only two
distinct elements, materiality and mentality. The sense
of hearing arises depending on the ear. While the ear
and sound are two elements of materiality, the sense of
hearing is the element of mentality. In order to know
clearly any one of these two kinds of materiality and
mentality, every occasion of hearing should be noted as
“hearing, hearing.” Also with, “smelling, smelling”
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Mind
Depending on the mind-base there arises a series of
mental activities, such as thinking, imagining, etc., or
generally speaking, a series of mental activities arises
depending on the body.
Then one also realise that “arising and passing are not
desirable.” This is insight into suffering [yet another
characteristic of existence].
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THREE: Continuity
Persevering continuity of mindfulness is the third
essential factor in developing the five faculties. One
should try to be with the moment as much as possible,
moment after moment, without any breaks in between.
In this way, mindfulness can be established and its
momentum increased. Mindfulness prevents the harmful
and painful qualities of greed, hatred and delusion from
infiltrating. Defilement cannot arise in the presence of
strong mindfulness. When the mind is free of defilement
it becomes unburdened, light and blissful.
Mindfulness,
Investigation,
Energy,
Rapture or Joy,
Tranquillity,
Concentration and
Equanimity.
1. Impermanence (anicca);
2. Unsatisfactoriness or Suffering (dukkha); and
3. Non-ego or Non-self, absence of an abiding self
(anatta).
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Impermanence: Anicca
As we watch objects come and go, we begin to
appreciate their momentary nature, their
impermanence. This knowledge of impermanence is
direct, first hand; we feel its truth anywhere we place
our attention. During the moment our mind is in contact
with the object, we see clearly how the object passes
away. A great sense of satisfaction arises. We feel a
deep interest in our meditation, and rejoice at having
realised this fact and truth about existence.
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Creating Space
The next important practice, once we are clear of what it
means to be aware in our daily activities and
relationships, is to create ‘space’. Our society with its
emphasis on productivity and deadlines creates a rush, a
race. Everyone’s running. If you can do four jobs at
once, that’s good. Five, that's better. Hence there's so
much stress.
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References
A discourse on Paticcasamuppada (Dependent
Origination) by the Venerable Mahasi Sayadaw of Burma
Reference: The Buddhist Doctrine of Kamma and Rebirth
by Venerable Narada Maha Thera.
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