GUIDELINES FOR PRACTISING VIPASSANA MEDITATION
(The following information is for the benefit of those who have completed a 10-day course with S. N. Goenka or one of his authorised assistant teachers. Others wishing to learn the technique of Vipassana are advised to join such a course. )
A Vipassana course is truly valuable if it makes a change in your life, and a change will come only if you keep practising the technique daily. The following outline of what you have learned is offered with best wishes for your continued success in meditation.
OUTLINE OF THE PRACTICE SILA
In daily life this is practised by following the Five Precepts:
1. to abstain from killing any living being;
2. to abstain from stealing;
3. to abstain from sexual misconduct;
4. to abstain from wrong speech;
5. to abstain from all intoxicants.
Meditation The minimum needed to maintain the practice:
∗ one hour in the morning and one hour in the evening;
∗ five minutes while lying in bed before you fall asleep and after you wake up;
∗ if possible, sitting once a week for one hour with other meditators practising this technique of Vipassana;
∗ a 10-day course or self-course once a year;
∗ and other free time for meditation.
HOW TO MEDITATE DAILY
ANAPANA :
Practise this if the mind is dull or agitated, if it is difficult to feel sensations or not to react to them. You can begin with Anapana and then switch to Vipassana, or if needed, continue observing the breath for the entire hour. To practise Anapana, keep the attention in the area below the nostrils and above the upper lip. Remain aware of each breath as it enters or leaves. If the mind is very dull or agitated, breathe deliberately and slightly harder for some time. Otherwise the breathing should be natural.
VIPASSANA :
Move your attention systematically from head to feet and feet to head, observing in order each and every part of the body by feeling all the sensations that you come across. Observe objectively; that is, remain equanimous with all the sensations that you experience, whether pleasant, unpleasant or neutral, by appreciating their impermanent nature. Keep your attention moving. Never stay more than a few minutes at any one place. Do not allow the practice to become mechanical. Work in different ways according to the type of sensations you experience. Areas of the body having different gross sensations should be observed separately by moving the attention part by part. Symmetrical parts, such as both arms or both legs, having similar subtle sensations, may be observed together simultaneously. If you experience subtle sensations throughout the physical structure, you may at times sweep the entire body and then again work part by part.
METTA :
At the end of the hour relax, letting any mental or physical agitation subside. Then focus your attention for a few minutes on subtle sensations in the body, and fill your mind and body with thoughts and feelings of goodwill for all beings.
OUTSIDE OF MEDITATION PERIODS :
Give your full and undivided attention to any important tasks before you, but check from time to time whether you are maintaining your awareness and equanimity. Whenever a problem arises, if possible be aware of your breath or sensations, even for a few seconds. This will help you to maintain balance of mind in various situations.
DANA :
Share whatever good you have acquired with others. Doing so helps to eradicate the old habit of self-centredness. Meditators realise that the most valuable thing they have to share is Dhamma, so they do what they can to help others learn the technique of Vipassana. With this pure volition they donate toward the expenses of other students. This dana is the sole source of funding for courses and centres around the world.
SELFLESS SERVICE :
A still greater dana is to give one's time and effort by helping to organise or run courses or by doing other Dhamma work. All who help (including the Teachers and assistant teachers) give their service as dana without receiving anything in return. This service not only benefits others, but also helps those who offer it to eradicate egotism, to understand the teaching more deeply, and thus to advance on the path.
ONE PATH ONLY :
Do not mix anything else with this technique. If you have been practising something else, then as soon as possible choose the one you find most suitable and beneficial, and devote yourself to it.
TELLING OTHERS ABOUT VIPASSANA :
You may describe the technique to others, but do not teach them. Otherwise you might confuse rather than help them. Encourage people who want to meditate to join a course, where there is a properly trained guide.
IN GENERAL :
∗ Progress comes gradually. Mistakes are bound to be made—learn from them. When you realise you have made a mistake, smile and start again!
∗ It is common to experience drowsiness, agitation, mind-wandering and other difficulties in meditation, but if you persevere you will be successful.
∗ You are welcome to contact the Teacher or assistant teachers for guidance.
∗ Make use of the support of your fellow meditators. Sitting with them will give you strength.
∗ Make use of the meditative atmosphere at Vipassana centres by going there to sit whenever you can, even for a few hours or days. As an old student you are also welcome to come for part of a 10-day course, depending on the availability of space.
∗ Real wisdom is recognising and accepting that every experience is impermanent. With this insight you will not be overwhelmed by the ups and downs of life. And when you are able to maintain an inner balance, you can choose to act in ways that will create happiness for you and for others. Living each moment happily with an equanimous mind, you will surely progress toward the ultimate goal of liberation from all suffering.
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