Practical Vipassana Exercises Ven. Mahasi Sayadaw e DHANET ' UD BO B O !

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-+ntents Part . / Basic Practice Preparat+ry Sta0e Basic Exercise " Basic Exercise "" Basic Exercise """ Ad1ance%ent in -+nte%plati+n Basic Exercise "V S)%%ary 2 3 4 5 .4 .5 .6 27 Part "" / Pr+0ressi1e Practice Practical Vipassan8 Meditati+n Exercises Venera'le Mah8s9 Say8daw A Bi+0raphical S:etch Appendix Techni;)es +< Meditati+n #isin0 and =allin0 M+1e%ent +< the A'd+%en >7 ?3 3@ 35 Mah8s9 S8sana ,ei:tha Meditati+n -entre . 4.

Part " A Basic Practice Preparat+ry Sta0e "< y+) sincerely desire t+ de1el+p c+nte%plati+n and attain insi0ht in this y+)r present li<eB y+) %)st 0i1e )p w+rldly th+)0hts and acti+ns d)rin0 the trainin0. This c+)rse +< acti+n is <+r the p)ri<icati+n +< c+nd)ctB the essential preli%inary step t+wards the pr+per de1el+p%ent +< c+nte%plati+n. ,+) %)st als+ +'ser1e the r)les +< discipline prescri'ed <+r lay%enB C+r <+r %+n:s as the case %ay 'eD <+r they are i%p+rtant in 0ainin0 insi0ht. =+r lay pe+pleB these r)les c+%prise the ei0ht precepts which B)ddhist de1+tees +'ser1e +n Sa''ath days C)p+sathaD and d)rin0 peri+ds +< . %editati+n. An additi+nal r)le is n+t t+ spea: with c+nte%ptB in EestB +r with %alice t+ +r a'+)t any +< the 2 n+'le +nes wh+ ha1e attained states +< sanctity. "< y+) ha1e d+ne s+B then pers+nally ap+l+0iFe t+ hi% +r her +r . The ei0ht Up+satha precepts are& a'stenti+n <r+% .D :illin0B 2D stealin0B >D all sex)al interc+)rseB ?D lyin0B 3D int+xicantsB 4D ta:in0 <++d a<ter n++nB @D danceB s+n0B %)sicB sh+ws Cattendance and per<+r%anceDB the )se +< per<)%esB +rna%entsB etc.B and 5D )sin0 l)x)ri+)s 'eds. 2 There are <+)r n+'le indi1id)als Cariya$p)00alaD. They are th+se wh+ ha1e +'tained a state +< sanctity& a. The strea%$winner Cs+t8pannaD is +ne wh+ has 'ec+%e <ree <r+% the <irst three +< the ten <etters which 'ind hi% t+ the sens)+)s sphereB na%elyB pers+nality 'elie<B sceptical d+)'tB and attach%ent t+ %ere r)les and rit)als. '. The +nce$ret)rner Csa:ad808%iD has wea:ened the <+)rth and <i<th +< the ten <ettersB sens)+)s cra1in0 and ill$will. c. The n+n$ret)rner Can808%iD 'ec+%es <)lly <ree <r+% the a'+1e$%enti+ned <i1e l+wer <etters and is n+ l+n0er re'+rn in the sens)+)s sphere 'e<+re reachin0 ni''8na. d. Thr+)0h the path +< h+liness +ne <)rther 'ec+%es <ree +< the last <i1e <etters& cra1in0 <+r <ine %aterial existence Cin celestial w+rldsDB cra1in0 <+r i%%aterial Cp)rely %entalD existenceB c+nceitB restlessnessB and i0n+rance. 2

%a:e an ap+l+0y thr+)0h y+)r %editati+n instr)ct+r. "< in the past y+) ha1e sp+:en c+nte%pt)+)sly t+ a n+'le +ne wh+ is at present )na1aila'le +r deceasedB c+n<ess this +<<ence t+ y+)r %editati+n instr)ct+r +r intr+specti1ely t+ y+)rsel<. The +ld %asters +< B)ddhist traditi+n s)00est that y+) entr)st y+)rsel< t+ the Enli0htened OneB the B)ddhaB d)rin0 the trainin0 peri+dB <+r y+) %ay 'e alar%ed i< it happens that y+)r +wn state +< %ind pr+d)ces )nwh+les+%e +r <ri0htenin0 1isi+ns d)rin0 c+nte%plati+n. Als+ place y+)rsel< )nder the 0)idance +< y+)r %editati+n instr)ct+rB <+r thenB he can tal: t+ y+) <ran:ly a'+)t y+)r w+r: in c+nte%plati+n and 0i1e y+) the 0)idance he thin:s necessary. These are the ad1anta0es +< placin0 tr)st in the Enli0htened OneB the B)ddhaB and practisin0 )nder the 0)idance +< y+)r instr)ct+r. The ai% +< this practice and its 0reatest 'ene<it is release <r+% 0reedB hatred and del)si+nB which are the r++ts +< all e1il and s)<<erin0. This intensi1e c+)rse in insi0ht trainin0 can lead y+) t+ s)ch release. S+ w+r: ardently with this end in 1iew s+ that y+)r trainin0 will 'e s)ccess<)lly c+%pleted. This :ind +< trainin0 in c+nte%plati+nB 'ased +n the <+)ndati+ns +< %ind<)lness Csatipa h8naDB had 'een ta:en 'y s)ccessi1e B)ddhas and n+'le +nes wh+ attained release. ,+) are t+ 'e c+n0rat)lated +n ha1in0 the +pp+rt)nity t+ ta:e the sa%e :ind +< trainin0 they had )nder0+ne. "t is als+ i%p+rtant <+r y+) t+ 'e0in y+)r trainin0 with a 'rie< c+nte%plati+n +n the G<+)r pr+tecti+nsH which the Enli0htened OneB the B)ddhaB +<<ers y+) <+r re<lecti+n. "t is help<)l <+r y+)r psych+l+0ical wel<are at this sta0e t+ >

re<lect +n the%. The s)'Eects +< the <+)r pr+tecti1e re<lecti+ns are the B)ddha hi%sel<B l+1in0$ :indnessB the l+aths+%e aspects +< the '+dyB and death. =irstB de1+te y+)rsel< t+ the B)ddha 'y sincerely appreciatin0 his nine chie< ;)alities in this way& Tr)lyB the B)ddha is h+lyB <)lly enli0htenedB per<ect in :n+wled0e and c+nd)ctB a wel<arerB w+rld$:n+werB the inc+%para'le leader +< %en t+ 'e ta%edB teacher +< 0+ds and %an:indB the awa:ened +ne and the exalted +ne. Sec+ndlyB re<lect )p+n all sentient 'ein0s as the recei1ers +< y+)r l+1in0$:indness and identi<y y+)rsel< with all sentient 'ein0s with+)t distincti+nB th)s&May " 'e <ree <r+% en%ityB disease and 0rie<. As " a%B s+ als+ %ay %y parentsB precept+rsB teachersB inti%ate and indi<<erent and ini%ical 'ein0s 'e <ree <r+% en%ityB disease and 0rie<. May they 'e released <r+% s)<<erin0. ThirdlyB re<lect )p+n the rep)lsi1e nat)re +< the '+dy t+ assist y+) in di%inishin0 the )nwh+les+%e attach%ent that s+ %any pe+ple ha1e <+r the '+dy. Dwell +n s+%e +< its i%p)ritiesB s)ch as st+%achB intestinesB phle0%B p)sB > 'l++d. P+nder +n these i%p)rities s+ that the a's)rd <+ndness <+r the '+dy %ay 'e eli%inated. The <+)rth pr+tecti+n <+r y+)r psych+l+0ical 'ene<it is t+ re<lect +n the phen+%en+n +< e1er$appr+achin0 death. B)ddhist teachin0s stress that li<e is )ncertainB > The thirty$tw+ parts +< the '+dy as )sed in '+dy c+nte%plati+n are& head$hairB '+dy$hairB nailsB teethB s:inB <leshB sinewsB '+nesB %arr+wB :idneyB heartB li1erB diaphra0%B spleenB l)n0sB intestinesB %esenteryB st+%achB excre%entB 'ileB phle0%B p)sB 'l++dB sweatB ly%phB tearsB ser)%B sali1aB nasal %)c)sB syn+1ial <l)idB )rine and 'rain. ?

')t death is certainI li<e is precari+)s ')t death is s)re. !i<e has death as its 0+al. There is 'irthB diseaseB s)<<erin0B +ld a0eB and e1ent)allyB death. These are all aspects +< the pr+cess +< existence. T+ 'e0in trainin0B ta:e the sittin0 p+st)re with the le0s cr+ssed. ,+) %i0ht <eel %+re c+%<+rta'le i< the le0s are n+t inter$l+c:ed ')t e1enly placed +n the 0r+)ndB with+)t pressin0 +ne a0ainst the +ther. "< y+) <ind that sittin0 +n the <l++r inter<eres with c+nte%plati+nB then +'tain a %+re c+%<+rta'le way +< sittin0. N+w pr+ceed with each exercise in c+nte%plati+n as descri'ed. Basic Exercise " Try t+ :eep y+)r %ind C')t n+t y+)r eyesD +n the a'd+%en. ,+) will there'y c+%e t+ :n+w the %+1e%ents +< risin0 and <allin0 +< it. "< these %+1e%ents are n+t clear t+ y+) in the 'e0innin0B then place '+th hands +n the a'd+%en t+ <eel these risin0 and <allin0 %+1e%ents. A<ter a sh+rt ti%e the )pward %+1e%ent +< exhalati+n will 'ec+%e clear. Then %a:e a %ental n+te +< risin0 <+r the )pward %+1e%entB <allin0 <+r the d+wnward %+1e%ent. ,+)r %ental n+te +< each %+1e%ent %)st 'e %ade while it +cc)rs. =r+% this exercise y+) learn the act)al %anner +< the )pward and d+wnward %+1e%ents +< the a'd+%en. ,+) are n+t c+ncerned with the <+r% +< the a'd+%en. *hat y+) act)ally percei1e is the '+dily sensati+n +< press)re ca)sed 'y the hea1in0 %+1e%ent +< the a'd+%en. S+ d+ n+t dwell +n the <+r% +< the a'd+%en ')t pr+ceed with the exercise. =+r the 'e0inner it is a 1ery e<<ecti1e %eth+d +< de1el+pin0 the <ac)lties +< attenti+nB 3

c+ncentrati+n +< %ind and insi0ht in c+nte%plati+n. As practice pr+0ressesB the %anner +< the %+1e%ents will 'e clearer. The a'ility t+ :n+w each s)ccessi1e +cc)rrence +< the %ental and physical pr+cesses at each +< the six sense +r0ans is ac;)ired +nly when insi0ht c+nte%plati+n is <)lly de1el+ped. Since y+) are +nly a 'e0inner wh+se attenti1eness and p+wer +< c+ncentrati+n are still wea:B y+) %ay <ind it di<<ic)lt t+ :eep the %ind +n each s)ccessi1e risin0 %+1e%ent and <allin0 %+1e%ent as it +cc)rs. "n 1iew +< this di<<ic)ltyB y+) %ay 'e inclined t+ thin:B J" E)st d+nHt :n+w h+w t+ :eep %y %ind +n each +< these %+1e%ent.H Then si%ply re%e%'er that this is a learnin0 pr+cess. The risin0 and <allin0 %+1e%ents +< the a'd+%en are always present and there<+re there is n+ need t+ l++: <+r the%. Act)ally it is easy <+r a 'e0inner t+ :eep his +r her %ind +n these tw+ si%ple %+1e%ents. -+ntin)e with this exercise in <)ll awareness +< the a'd+%enHs risin0 and <allin0 %+1e%ents. Ne1er 1er'ally repeat the w+rdsB risin0B <allin0B and d+ n+t thin: +< risin0 and <allin0 as w+rds. Be aware +nly +< the act)al pr+cess +< the risin0 and <allin0 %+1e%ents +< the a'd+%en. A1+id deep +r rapid 'reathin0 <+r the p)rp+se +< %a:in0 the a'd+%inal %+1e%ents %+re distinctB 'eca)se this pr+ced)re ca)ses <ati0)e that inter<eres with the practice. K)st 'e t+tally aware +< the %+1e%ents +< risin0 and <allin0 as they +cc)r in the c+)rse +< n+r%al 'reathin0. Basic Exercise "" *hile +cc)pied with the exercise +< +'ser1in0 each +< the a'd+%inal %+1e%entsB +ther %ental acti1ities %ay 4

+cc)r 'etween the n+tin0 +< each risin0 and <allin0. Th+)0hts +r +ther %ental <)ncti+nsB s)ch as intenti+nsB ideasB i%a0inin0sB are li:ely t+ +cc)r 'etween each %ental n+te +< risin0 and <allin0. They cann+t 'e disre0arded. A %ental n+te %)st 'e %ade +< each as it +cc)rs. "< y+) i%a0ine s+%ethin0B y+) %)st :n+w that y+) ha1e d+ne s+ and %a:e a %ental n+teB i%a0inin0. "< y+) si%ply thin: +< s+%ethin0B %entally n+teB thin:in0. "< y+) re<lectB re<lectin0. "< y+) intend t+ d+ s+%ethin0B intendin0. *hen the %ind wanders <r+% the +'Eect +< %editati+n which is the risin0 and <allin0 +< the a'd+%enB %entally n+teB wanderin0. Sh+)ld y+) i%a0ine y+) are 0+in0 t+ a certain placeB n+te 0+in0. *hen y+) arri1eB arri1in0. *henB in y+)r th+)0htsB y+) %eet a pers+nB n+te %eetin0. Sh+)ld y+) spea: t+ hi% +r herB spea:in0. "< y+) i%a0inarily ar0)e with that pers+nB n+te ar0)in0. "< y+) en1isi+n +r i%a0ine a li0ht +r c+l+)rB 'e s)re t+ n+te seein0. A %ental 1isi+n %)st 'e n+ted +n each +cc)rrence +< its appearance )ntil it passes away. A<ter its disappearance c+ntin)e with Basic Exercise .B 'y 'ein0 <)lly aware +< each %+1e%ent +< the risin0 and <allin0 a'd+%en. Pr+ceed care<)llyB with+)t slac:enin0. "< y+) intend t+ swall+w sali1a while th)s en0a0edB %a:e a %ental n+te intendin0. *hile in the act +< swall+win0B swall+win0. "< y+) spitB spittin0. Then ret)rn t+ the exercise +< n+tin0 risin0 and <allin0. S)pp+se y+) intend t+ 'end the nec:B n+te intendin0. "n the act +< 'endin0B 'endin0. *hen y+) intend t+ strai0hten the nec:B intendin0. "n the act +< strai0htenin0 the nec:B strai0htenin0. The nec: %+1e%ents +< 'endin0 @

and strai0htenin0 %)st 'e d+ne sl+wly. A<ter %entally %a:in0 a n+te +< each +< these acti+nsB pr+ceed in <)ll awareness with n+ticin0 the %+1e%ents +< the risin0 and <allin0 a'd+%en. Basic Exercise """ Since y+) %)st c+ntin)e c+nte%platin0 <+r a l+n0 ti%e ? while in +ne p+siti+nB that +< sittin0 +r lyin0 d+wn B y+) are li:ely t+ experience an intense <eelin0 +< <ati0)eB sti<<ness in the '+dy +r in the ar%s and le0s. Sh+)ld this happenB si%ply :eep the :n+win0 %ind +n that part +< the '+dy where s)ch <eelin0s +cc)r and carry +n the c+nte%plati+nB n+tin0 tired +r sti<<. D+ this nat)rallyI that isB neither t++ <ast n+r t++ sl+w. These <eelin0s 0rad)ally 'ec+%e <ainter and <inally cease alt+0ether. Sh+)ld +ne +< these <eelin0s 'ec+%e %+re intense )ntil the '+dily <ati0)e +r sti<<ness +< E+ints is )n'eara'leB then chan0e y+)r p+siti+n. H+we1erB d+ n+t <+r0et t+ %a:e a %ental n+te +< intendin0B 'e<+re y+) pr+ceed t+ chan0e y+)r p+siti+n. Each %+1e%ent %)st 'e c+nte%plated in its respecti1e +rder and in detail. "< y+) intend t+ li<t the hand +r le0B %a:e a %ental n+te intendin0. "n the act +< li<tin0 the hand +r le0B li<tin0. Stretchin0 either the hand +r the le0B stretchin0. *hen y+) 'end itB 'endin0. *hen p)ttin0 it d+wnB p)ttin0. Sh+)ld either the hand +r le0 t+)chB t+)chin0. Per<+r% all +< these acti+ns in a sl+w and deli'erate %anner. As s++n as y+) are settled in the new p+siti+nB c+ntin)e ? "t is n+t ad1ised that the %editat+r sh+)ld )se the lyin0 p+st)re except when it is ti%e t+ sleep. 5

with the c+nte%plati+n in an+ther p+siti+n :eepin0 t+ the pr+ced)re +)tlined in this para0raph. Sh+)ld an itchin0 sensati+n 'e <elt in any part +< the '+dyB :eep the %ind +n that part and %a:e a %ental n+teB itchin0. D+ this in a re0)lated %annerB neither t++ <ast n+r t++ sl+w. *hen the itchin0 sensati+n disappears in the c+)rse +< <)ll awarenessB c+ntin)e with the exercise +< n+ticin0 the risin0 and <allin0 +< the a'd+%en. Sh+)ld the itchin0 c+ntin)e and 'ec+%e t++ str+n0 and y+) intend t+ r)' the itchy partB 'e s)re t+ %a:e a %ental n+teB intendin0. Sl+wly li<t the handB si%)ltane+)sly n+tin0 the acti+ns +< li<tin0I and t+)chin0B when the hand t+)ches the part that itches. #)' sl+wly in c+%plete awareness +< r)''in0. *hen the itchin0 sensati+n has disappeared and y+) intend t+ disc+ntin)e r)''in0 'e %ind<)l 'y %a:in0 the )s)al %ental n+te +< intendin0. Sl+wly withdraw the handB c+nc)rrently %a:in0 a %ental n+te +< the acti+nB withdrawin0. *hen the hand rests in its )s)al place t+)chin0 the le0B t+)chin0. Then a0ain de1+te y+)r ti%e t+ +'ser1in0 the a'd+%inal %+1e%ents. "< there is pain +r disc+%<+rtB :eep the :n+win0 %ind +n that part +< the '+dy where the sensati+n arises. Ma:e a %ental n+te +< the speci<ic sensati+n as it +cc)rsB s)ch as pain<)lB achin0B pressin0B piercin0B tiredB 0iddy. "t %)st 'e stressed that the %ental n+te %)st n+t 'e <+rced n+r delayed ')t %ade in a cal% and nat)ral %anner. The pain %ay e1ent)ally cease +r increase. D+ n+t 'e alar%ed i< it increases. =ir%ly c+ntin)e the c+nte%plati+n. "< y+) d+ s+B y+) will <ind that the pain will al%+st always cease. B)t i<B a<ter a ti%eB the pain has 6

increased and 'ec+%es )n'eara'leB y+) %)st i0n+re the pain and c+ntin)e with the c+nte%plati+n +< risin0 and <allin0. As y+) pr+0ress in %ind<)lness y+) %ay experience sensati+ns +< intense pain& sti<lin0 +r ch+:in0 sensati+nsB s)ch as pain <r+% the slash +< a :ni<eB the thr)st +< a sharp$ p+inted instr)%entB )npleasant sensati+ns +< 'ein0 pric:ed 'y sharp needlesB +r +< s%all insects crawlin0 +1er the '+dy. ,+) %i0ht experience sensati+ns +< itchin0B 'itin0B intense c+ld. As s++n as y+) disc+ntin)e the c+nte%plati+n y+) %ay als+ <eel that these pain<)l sensati+ns cease. *hen y+) res)%e c+nte%plati+n y+) will ha1e the% a0ain as s++n as y+) 0ain in %ind<)lness. These pain<)l sensati+ns are n+t t+ 'e c+nsidered as s+%ethin0 wr+n0. They are n+t %ani<estati+ns +< disease ')t are c+%%+n <act+rs always present in the '+dy and are )s)ally +'sc)red when the %ind is n+r%ally +cc)pied with %+re c+nspic)+)s +'Eects. *hen the %ental <ac)lties 'ec+%e :eener y+) are %+re aware +< these sensati+ns. *ith the c+ntin)ed de1el+p%ent +< c+nte%plati+n the ti%e will c+%e when y+) can +1erc+%e the% and they will cease alt+0ether. "< y+) c+ntin)e c+nte%plati+nB <ir% in p)rp+seB y+) will n+t c+%e t+ any har%. Sh+)ld y+) l+se c+)ra0eB 'ec+%e irres+l)te in c+nte%plati+n and disc+ntin)e <+r s+%e ti%eB y+) %ay enc+)nter these )npleasant sensati+ns a0ain and a0ain as y+)r c+nte%plati+n pr+ceeds. "< y+) c+ntin)e with deter%inati+n y+) will %+st li:ely +1erc+%e these pain<)l sensati+ns and %ay ne1er a0ain experience the% in the c+)rse +< c+nte%plati+n. .7

Sh+)ld y+) intend t+ sway the '+dyB then :n+win0ly n+te intendin0. *hile in the act +< swayin0B swayin0. *hen c+nte%platin0 y+) %ay +ccasi+nally disc+1er the '+dy swayin0 'ac: and <+rth. D+ n+t 'e alar%edI neither 'e pleased n+r wish t+ c+ntin)e t+ sway. The swayin0 will cease i< y+) :eep the :n+win0 %ind +n the acti+n +< swayin0 and c+ntin)e t+ n+te swayin0 )ntil the acti+n ceases. "< swayin0 increases in spite +< y+)r %a:in0 a %ental n+te +< itB then lean a0ainst a wall +r p+st +r lie d+wn <+r a while. Therea<ter pr+ceed with c+nte%plati+n. =+ll+w the sa%e pr+ced)re i< y+) <ind y+)rsel< sha:in0 +r tre%'lin0. *hen c+nte%plati+n is de1el+ped y+) %ay s+%eti%es <eel a thrill +r chill pass thr+)0h the 'ac: +r the entire '+dy. This is a sy%pt+% +< the <eelin0 +< intense interestB enth)sias% +r rapt)re. "t +cc)rs nat)rally in the c+)rse +< 0++d c+nte%plati+n. *hen y+)r %ind is <ixed in c+nte%plati+n y+) %ay 'e startled at the sli0htest s+)nd. This ta:es place 'eca)se y+) <eel the e<<ect +< sens+ry i%pressi+n %+re intensely while in a state +< c+ncentrati+n. "< y+) are thirsty while c+nte%platin0B n+tice the <eelin0B thirsty. *hen y+) intend t+ standB intendin0. eep the %ind intently +n the act +< standin0 )pB and %entally n+te standin0. *hen y+) l++: <+rward a<ter standin0 )p strai0htB n+te l++:in0B seein0. Sh+)ld y+) intend t+ wal: <+rwardB intendin0. *hen y+) 'e0in t+ step <+rwardB %entally n+te each step as wal:in0B wal:in0B +r le<tB ri0ht. "t is i%p+rtant <+r y+) t+ 'e aware +< e1ery %+%ent in each step <r+% the 'e0innin0 t+ the end when y+) wal:. Adhere t+ the sa%e pr+ced)re when str+llin0 +r when ta:in0 wal:in0 exercise. Try t+ %a:e a %ental n+te +< each step in tw+ secti+ns as <+ll+ws& ..

li<tin0B p)ttin0B li<tin0B p)ttin0. *hen y+) ha1e +'tained s)<<icient practice in this %anner +< wal:in0B then try t+ %a:e a %ental n+te +< each step in three secti+nsI li<tin0B p)shin0B p)ttin0I +r )pB <+rwardB d+wn. *hen y+) l++: at the tap +r water$p+t +n arri1in0 at the place where y+) are t+ ta:e a drin:B 'e s)re t+ %a:e a %ental n+teB l++:in0B seein0. *hen y+) st+p wal:in0B st+ppin0. *hen y+) stretch +)t the handB stretchin0. *hen y+) t+)ch the c)pB t+)chin0. *hen y+) ta:e the c)pB ta:in0. *hen dippin0 the c)p int+ the waterB dippin0. *hen 'rin0in0 the c)p t+ the lipsB 'rin0in0. *hen the c)p t+)ches the lipsB t+)chin0. *hen y+) swall+wB swall+win0. *hen ret)rnin0 the c)pB ret)rnin0. *hen withdrawin0 the handB withdrawin0. *hen y+) 'rin0 d+wn the handB 'rin0in0. *hen the hand t+)ches the side +< the '+dyB t+)chin0. "< y+) intend t+ t)rn r+)ndB intendin0. *hen y+) t)rn r+)ndB t)rnin0. *hen y+) wal: <+rwardB wal:in0. On arri1in0 at the place where y+) intend t+ st+pB intendin0. *hen y+) st+pB st+ppin0. "< y+) re%ain standin0 <+r s+%e ti%e c+ntin)e the c+nte%plati+n +< risin0 and <allin0. B)t i< y+) intend t+ sit d+wnB n+te intendin0. *hen y+) 0+ t+ sit d+wnB wal:in0. On arri1in0 at the place where y+) will sitB .2

arri1in0. *hen y+) t)rn t+ sitB t)rnin0. *hile in the act +< sittin0 d+wnB sittin0. Sit d+wn sl+wlyB and :eep the %ind +n the d+wnward %+1e%ent +< the '+dy. ,+) %)st n+tice e1ery %+1e%ent in 'rin0in0 the hands and le0s int+ p+siti+n. Then res)%e the practice +< c+nte%platin0 the a'd+%inal %+1e%ents. Sh+)ld y+) intend t+ lie d+wnB n+te intendin0. Then pr+ceed with the c+nte%plati+n +< e1ery %+1e%ent in the c+)rse +< lyin0 d+wn& li<tin0B stretchin0B p)ttin0B t+)chin0B lyin0. Then ta:e as the +'Eect +< c+nte%plati+n e1ery %+1e%ent in 'rin0in0 the handsB le0s and '+dy int+ p+siti+n. Per<+r% these acti+ns sl+wly. Therea<terB c+ntin)e with n+tin0 risin0 and <allin0. Sh+)ld painB <ati0)eB itchin0B +r any +ther sensati+n 'e <eltB 'e s)re t+ n+tice each +< these sensati+ns. N+tice all <eelin0sB th+)0htsB ideasB c+nsiderati+nsB re<lecti+nsI all %+1e%ents +< handsB le0sB ar%s and '+dy. "< there is n+thin0 in partic)lar t+ n+teB p)t the %ind +n the risin0 and <allin0 +< the a'd+%en. *hen sleepyB %a:e a %ental n+teB sleepy. A<ter y+) ha1e 0ained s)<<icient c+ncentrati+n in c+nte%platin0 y+) will 'e a'le t+ +1erc+%e dr+wsiness and y+) will <eel re<reshed as a res)lt. Ta:e )p a0ain the )s)al c+nte%plati+n +< the 'asic +'Eect. "< y+) are )na'le t+ +1erc+%e the dr+wsy <eelin0B y+) %)st c+ntin)e c+nte%platin0 dr+wsiness )ntil y+) <all asleep. The state +< sleep is the c+ntin)ity +< s)'c+nsci+)sness. "t is si%ilar t+ the <irst state +< re'irth c+nsci+)sness and the last state +< c+nsci+)sness at the %+%ent +< death. This state +< c+nsci+)sness is <ee'le and there<+reB )na'le t+ 'e aware +< an +'Eect. *hen y+) .>

awa:eB the c+ntin)ity +< s)'$c+nsci+)sness +cc)rs re0)larly 'etween %+%ents +< seein0B hearin0B tastin0B s%ellin0B t+)chin0B and thin:in0. Beca)se these +cc)rrences are +< 'rie< d)rati+n they are n+t )s)ally clear and there<+re n+t n+ticea'le. -+ntin)ity +< s)'c+nsci+)sness re%ains d)rin0 sleep / a <act which 'ec+%es +'1i+)s when y+) wa:e )pI <+r it is in the state +< wa:e<)lness that th+)0hts and sense +'Eects 'ec+%e distinct. -+nte%plati+n sh+)ld start at the %+%ent y+) wa:e )p. Since y+) are a 'e0innerB it %ay n+t 'e p+ssi'le yet <+r y+) t+ start c+nte%platin0 at the 1ery <irst %+%ent +< wa:e<)lness. B)t y+) sh+)ld start with it when y+) re%e%'er that y+) are t+ c+nte%plate. =+r exa%pleB i< +n awa:enin0 y+) re<lect +n s+%ethin0B y+) sh+)ld 'ec+%e aware +< the <act and 'e0in y+)r c+nte%plati+n 'y a %ental n+teB re<lectin0. Then pr+ceed with the c+nte%plati+n +< risin0 and <allin0. *hen 0ettin0 )p <r+% the 'edB %ind<)lness sh+)ld 'e directed t+ e1ery detail +< the '+dyHs acti1ity. Each %+1e%ent +< the handsB le0s and r)%p %)st 'e per<+r%ed in c+%plete awareness. Are y+) thin:in0 +< the ti%e +< day when awa:enin0L "< s+B n+te thin:in0. D+ y+) intend t+ 0et +)t +< 'edL "< s+B n+te intendin0. "< y+) prepare t+ %+1e the '+dy int+ p+siti+n <+r risin0B n+te preparin0. As y+) sl+wly riseB risin0. Sh+)ld y+) re%ain sittin0 <+r any len0th +< ti%eB re1ert t+ c+nte%platin0 the a'd+%inal %+1e%ents. Per<+r% the acts +< washin0 the <ace +r ta:in0 a 'ath in d)e +rder and in c+%plete awareness +< e1ery detailed %+1e%entI <+r instanceB l++:in0B seein0B stretchin0B .?

h+ldin0B t+)chin0B <eelin0 c+ldB r)''in0. "n the acts +< dressin0B %a:in0 the 'edB +penin0 and cl+sin0 d++rs and wind+wsB handlin0 +'EectsB 'e +cc)pied with e1ery detail +< these acti+ns in se;)ence. ,+) %)st attend t+ the c+nte%plati+n +< e1ery detail in the acti+n +< eatin0I *hen y+) l++: at the <++dB l++:in0B seein0. *hen y+) arran0e the <++dB arran0in0. *hen y+) 'rin0 the <++d t+ the %+)thB 'rin0in0. *hen y+) 'end the nec: <+rwardsB 'endin0. *hen the <++d t+)ches the %+)thB t+)chin0. *hen placin0 the <++d in the %+)thB placin0. *hen the %+)th cl+sesB cl+sin0. *hen withdrawin0 the handB withdrawin0. Sh+)ld the hand t+)ch the plateB t+)chin0. *hen strai0htenin0 the nec:B strai0htenin0. *hen in the act +< chewin0B chewin0. *hen y+) are aware +< the tasteB :n+win0. *hen swall+win0 the <++dB swall+win0. *hile swall+win0 the <++dB sh+)ld the <++d 'e <elt t+)chin0 the sides +< the 0)lletB t+)chin0. Per<+r% c+nte%plati+n in this %anner each ti%e y+) ta:e a %+rsel +< <++d )ntil y+) <inish y+)r %eal. "n the 'e0innin0 +< the practice there will 'e %any +%issi+ns. Ne1er %ind. D+ n+t wa1er in y+)r e<<+rt. ,+) will %a:e <ewer +%issi+ns i< y+) persist in y+)r practice. *hen y+) reach an ad1anced sta0e +< the practice y+) will als+ t+ 'e a'le t+ n+tice %+re details than th+se %enti+ned here. .3

Ad1ance%ent in -+nte%plati+n A<ter ha1in0 practised <+r a day and a ni0ht y+) %ay <ind y+)r c+nte%plati+n c+nsidera'ly i%pr+1ed. ,+) %ay 'e a'le t+ pr+l+n0 the 'asic exercise +< n+ticin0 the a'd+%inal %+1e%ents. At this ti%e y+) will n+tice that there is 0enerally a 'rea: 'etween the %+1e%ents +< risin0 and <allin0. "< y+) are in the sittin0 p+st)reB <ill in this 0ap with a %ental n+te +< the <act +< sittin0 in this way& risin0B <allin0B sittin0. *hen y+) %a:e a %ental n+te +< sittin0B :eep y+)r %ind +n the erect p+siti+n +< the )pper '+dy. *hen y+) are lyin0 d+wn y+) sh+)ld pr+ceed with <)ll awareness as <+ll+ws& risin0B <allin0B lyin0. "< y+) <ind this easyB c+ntin)e with n+ticin0 these three secti+ns. Sh+)ld y+) n+tice that a pa)se +cc)rs at the end +< the risin0 as well as at the end +< the <allin0 %+1e%entB then c+ntin)e in this %anner& risin0B sittin0B <allin0B sittin0. Or when lyin0 d+wn& risin0B lyin0B <allin0B lyin0. S)pp+se y+) n+ l+n0er <ind it easy t+ %a:e a %ental n+te +< three +r <+)r +'Eects in the a'+1e %anner. Then re1ert t+ the initial pr+ced)re +< n+tin0 +nly the tw+ secti+nsI risin0 and <allin0. *hile en0a0ed in the re0)lar practise +< c+nte%platin0 '+dily %+1e%ents y+) need n+t 'e c+ncerned with +'Eects +< seein0 and hearin0. As l+n0 as y+) are a'le t+ :eep y+)r %ind +n the a'd+%inal %+1e%ents +< risin0 and <allin0 it is ass)%ed that the p)rp+se +< n+ticin0 the acts and +'Eects +< seein0 is als+ ser1ed. H+we1erB y+) %ay intenti+nally l++: at an +'EectI tw+ +r three ti%esB n+te as seein0. Then ret)rn t+ the awareness +< the a'd+%inal %+1e%ents. S)pp+se s+%e pers+n c+%es int+ y+)r 1iew. Ma:e a %ental n+te +< seein0B tw+ +r .4

three ti%es and then res)%e attenti+n t+ the risin0 and <allin0 %+1e%ents +< the a'd+%en. Did y+) happen t+ hear the s+)nd +< a 1+iceL Did y+) listen t+ itL "< s+ %a:e a %ental n+te +< hearin0B listenin0 and re1ert t+ risin0 and <allin0. B)t s)pp+se y+) heard l+)d n+isesB s)ch as the 'ar:in0 +< d+0sB l+)d tal:in0 +r sh+)tin0. "< s+B i%%ediately %a:e a %ental n+te tw+ +r three ti%esB hearin0B then ret)rn t+ y+)r 'asic exercise. "< y+) <ail t+ n+te and dis%iss s)ch distincti1e s+)nds as they +cc)rB y+) %ay inad1ertently <all int+ re<lecti+ns a'+)t the% instead +< pr+ceedin0 with intense attenti+n t+ risin0 and <allin0B which %ay then 'ec+%e less distinct and clear. "t is 'y s)ch wea:ened attenti+n that %ind$de<ilin0 passi+ns 'reed and %)ltiply. "< s)ch re<lecti+ns d+ +cc)rB %a:e a %ental n+te re<lectin0B tw+ +r three ti%esB then a0ain ta:e )p the c+nte%plati+n +< risin0 and <allin0. Sh+)ld y+) <+r0et t+ %a:e a %ental n+te +< '+dyB le0 +r ar% %+1e%entsB then %entally n+te <+r0ettin0B and res)%e y+)r )s)al c+nte%plati+n +n a'd+%inal %+1e%ents. ,+) %ay <eel at ti%es that 'reathin0 is sl+w +r that the risin0 and <allin0 %+1e%ents are n+t clearly percei1ed. *hen this happensB and y+) are in the sittin0 p+siti+nB si%ply %+1e the attenti+n t+ sittin0B t+)chin0I +r i< y+) are lyin0 d+wnB t+ lyin0B t+)chin0. *hile c+nte%platin0 t+)chin0B y+)r %ind sh+)ld n+t 'e :ept +n the sa%e part +< the '+dy ')t +n di<<erent parts s)ccessi1ely. There are se1eral places +< t+)ch and at 3 least six +r se1en sh+)ld 'e c+nte%plated. 3 S+%e +< these p+ints where the '+dy sensati+n %ay 'e +'ser1ed are& where thi0h and :nee t+)chB +r where the hands are placed t+0etherB +r <in0er t+ <in0erB th)%' t+ th)%'B cl+sin0 +< the eyelidsB the t+n0)e inside the %+)thB the lips t+)chin0 when the %+)th is cl+sed. .@

Basic Exercise "V Up t+ this p+int y+) ha1e de1+ted ;)ite s+%e ti%e t+ the trainin0 c+)rse. ,+) %i0ht 'e0in t+ <eel laFy a<ter decidin0 that y+) ha1e %ade inade;)ate pr+0ress. By n+ %eans 0i1e )p. Si%ply n+te the <actB laFy. Be<+re y+) 0ain s)<<icient stren0th in attenti+nB c+ncentrati+n and insi0htB y+) %ay d+)'t the c+rrectness +r )se<)lness +< this %eth+d +< trainin0. "n s)ch a circ)%stance t)rn t+ c+nte%plati+n +< the th+)0htB d+)'t<)l. D+ y+) anticipate +r wish <+r 0++d res)ltsL "< s+B %a:e s)ch th+)0hts the s)'Eect +< y+)r c+nte%plati+nI anticipatin0B +r wishin0. Are y+) atte%ptin0 t+ recall the %anner in which the trainin0 was c+nd)cted )p t+ this p+intL ,esL Then ta:e )p c+nte%plati+n +n rec+llectin0. Are there +ccasi+ns when y+) exa%ine the +'Eect +< c+nte%plati+n in +rder t+ deter%ine whether it is %ind +r %atterL "< s+B then 'e aware +< exa%inin0. D+ y+) re0ret that there is n+ i%pr+1e%ent in y+)r c+nte%plati+nL "< s+B attend t+ the <eelin0 +< re0ret. -+n1erselyB are y+) happy that y+)r c+nte%plati+n is i%pr+1in0L "< y+) areB then c+nte%plate the <eelin0 +< 'ein0 happy. This is the way in which y+) %a:e a %ental n+te +< e1ery ite% +< %ental 'eha1i+)r as it +cc)rsB and i< there are n+ inter1enin0 th+)0hts +r percepti+ns t+ n+teB y+) sh+)ld re1ert t+ the c+nte%plati+n +< risin0 and <allin0. D)rin0 a strict c+)rse +< %editati+nB the ti%e +< practice is <r+% the <irst %+%ent y+) wa:e )p )ntil the last %+%ent 'e<+re y+) <all asleep. T+ reiterateB y+) %)st 'e c+nstantly +cc)pied either with the 'asic exercise +r with %ind<)l attenti+n thr+)0h+)t the day and d)rin0 th+se ni0ht h+)rs when y+) are n+t asleep. .5

There %)st 'e n+ relaxati+n. Up+n reachin0 a certain sta0e +< pr+0ress with c+nte%plati+n y+) will n+t <eel sleepy in spite +< these pr+l+n0ed h+)rs +< practise. On the c+ntraryB y+) will 'e a'le t+ c+ntin)e the c+nte%plati+n day and ni0ht. S)%%ary "t has 'een e%phasiFed d)rin0 this 'rie< +)tline +< the trainin0 that y+) %)st c+nte%plate +n each %ental +cc)rrenceB 0++d +r 'adI +n each '+dily %+1e%ent lar0e +r s%allI +n e1ery sensati+n C'+dily +r %ental <eelin0D pleasant +r )npleasantI and s+ +n. "<B d)rin0 the c+)rse +< trainin0B +ccasi+ns arise when there is n+thin0 special t+ c+nte%plate )p+nB 'e <)lly +cc)pied with attenti+n t+ the risin0 and <allin0 +< the a'd+%en. *hen y+) ha1e t+ attend t+ any :ind +< acti1ity that necessitates wal:in0B thenB in c+%plete awarenessB each step sh+)ld 'e 'rie<ly n+ted as wal:in0B wal:in0 +r le<tB ri0ht. B)t when y+) are ta:in0 a wal:in0 exerciseB c+nte%plate +n each step in three secti+nsI )pB <+rwardB d+wn. The st)dent wh+ th)s dedicates hi%sel< +r hersel< t+ the trainin0 day and ni0htB will 'e a'le in n+t t++ l+n0 a ti%eB t+ de1el+p c+ncentrati+n t+ the initial sta0e +< the <+)rth de0ree +< 4 insi0ht C:n+wled0e +< arisin0 and passin0 awayD and +nward t+ hi0her sta0es +< insi0ht %editati+n C1ipassan8 'h81an8D. 4 Tar)na$)daya''aya$ 8 a $ On the de0rees +< insi0ht :n+wled0e see the Pr+0ress +< "nsi0ht 'y the Venera'le Mah8s9 Say8daw CP)'lished 'y The =+rest Her%ita0eB andyB Sri !an:aD. .6

Part "" A Pr+0ressi1e Practice *hen as %enti+ned a'+1eB 'y dint +< dili0ent practiceB %ind<)lness and c+ncentrati+n ha1e i%pr+1edB the %editat+r will n+tice the pairwise +cc)rrence +< an +'Eect and the :n+win0 +< itB s)ch as the risin0 and awareness +< itB the <allin0 and awareness +< itB sittin0 and awareness +< itB 'endin0 and awareness +< itB stretchin0 and awareness +< itB li<tin0 and awareness +< itB p)ttin0 d+wn and awareness +< it. Thr+)0h c+ncentrati+n attenti+n C%ind<)lnessD he :n+ws h+w t+ distin0)ish each '+dily and %ental pr+cess& JThe risin0 %+1e%ent is +ne pr+cessI the :n+win0 +< it is an+therM. He realises that each act +< :n+win0 has the nat)re +< G0+in0 t+wards an +'Eect.H S)ch a realisati+n re<ers t+ the characteristic <)ncti+n +< the %ind as inclinin0 t+wards an +'EectB +r c+0nisin0 an +'Eect. One sh+)ld :n+w that the %+re clearly a %aterial +'Eect is n+ticedB the clearer 'ec+%es the %ental pr+cess +< :n+win0 it. This <act is stated th)s in the Vis)ddhi%a00a& J=+r in pr+p+rti+n as %ateriality 'ec+%es ;)ite de<initeB disentan0led and ;)ite clear t+ hi%B s+ the i%%aterial states that ha1e that %ateriality as their +'Eect 'ec+%e plain +< the%sel1es t++M. CGThe Path +< P)ri<icati+nHB translated 'y Bhi::h) N8na%+liD. *hen the %editat+r c+%es t+ :n+w the di<<erence 'etween a '+dily pr+cess and a %ental pr+cessB sh+)ld he 'e a si%ple %anB he w+)ld re<lect <r+% direct experience th)s& JThere is the risin0 and the :n+win0 itI the <allin0 and :n+win0 itB and s+ +n and s+ <+rth. There is n+thin0 else 'esides the%. The w+rds G%anH +r 27

Gw+%anH re<er t+ the sa%e pr+cessI there is n+ Gpers+nH +r Gs+)lH.M Sh+)ld he 'e a well$in<+r%ed %anB he w+)ld re<lect <r+% direct :n+wled0e +< the di<<erence 'etween a %aterial pr+cess as +'Eect and a %ental pr+cess +< :n+win0 itB th)s& J"t is tr)e that there are +nly '+dy and %ind. Besides the% there n+ne s)ch entities as %an +r w+%an. *hile c+nte%platin0 +ne n+tices a %aterial pr+cess as +'Eect and a %ental pr+cess +< :n+win0 itI and it is t+ that pair al+ne that the ter%s +< c+n1enti+nal )sa0e G'ein0HB Gpers+nH +r Gs+)lHB G%anH +r Gw+%anH re<er. B)t apart <r+% that d)al pr+cess there is n+ separate pers+n +r 'ein0B " +r an+therB %an +r w+%anM. *hen s)ch re<lecti+ns +cc)rB the %editat+r %)st n+te Jre<lectin0B re<lectin0M and 0+ +n +'ser1in0 the risin0 +< @ the a'd+%enB and its <allin0. *ith <)rther pr+0ress in %editati+nB t+ the c+nsci+)s state +< an intenti+n is e1ident 'e<+re a '+dily %+1e%ent +cc)rs. T+ the %editat+r <irst n+tices that intenti+n. Th+)0h als+ at t+ the start +< his practiceB he d+es n+tice Jintendin0B intendin0M C<+r instanceB t+ 'end an ar%DB yet he cann+t n+tice that state +< c+nsci+)sness distinctly. N+wB at this %+re ad1anced sta0eB he clearly n+tices t+ the c+nsci+)sness c+nsistin0 +< t+ the intenti+n t+ 'end. S+ he n+tices <irst t+ the c+nsci+)s state +< an intenti+n t+ %a:e a '+dily %+1e%entI then he n+tices t+ the partic)lar '+dily %+1e%ent. At t+ the 'e0innin0B 'eca)se +< +%issi+n t+ n+tice an intenti+nB he thin:s that '+dily %+1e%ent is ;)ic:er than t+ the %ind :n+win0 it. N+wB at this ad1anced sta0eB %ind appears t+ @ The precedin0 secti+n descri'es the Ganalytical :n+wled0e +< '+dy and %indH Cn8%arOpa$ pariccheda$ 8 aDB 'el+n0 t+ the GP)ri<icati+n +< ViewH. 2.

'e t+ the <+rer)nner. T+ the %editat+r readily n+tices the intenti+n +< 'endin0B stretchin0B sittin0B standin0B 0+in0B and s+ +n. He als+ clearly n+tices t+ the act)al 'endin0B stretchin0B etc. S+ he realises t+ the <act that %ind :n+win0 a '+dily pr+cess is ;)ic:er than t+ the %aterial pr+cess. He experiences directly that a '+dily pr+cess ta:es place a<ter a precedin0 intenti+n. A0ain he :n+ws <r+% direct experience that t+ the intensity +< heat +r c+ld increases while he is n+ticin0 Jh+tB h+tM +r Jc+ldB c+ld.M "n c+nte%platin0 re0)lar and sp+ntane+)s '+dily %+1e%ents s)ch as t+ the risin0 and <allin0 +< t+ the a'd+%enB he n+tices +ne a<ter an+ther c+ntin)+)sly. He als+ n+tices t+ the arisin0 in hi% +< %ental i%a0es s)ch as t+ the B)ddhaB an arahatB as well as any :ind +< sensati+n that arises in his '+dy Cs)ch as itchB acheB heatDB with attenti+n directed +n t+ the partic)lar sp+t where t+ the sensati+n +cc)rs. One sensati+n has hardly disappearedB then an+ther arisesB and he n+tices the% all acc+rdin0ly. *hile n+ticin0 e1ery +'Eect as it arises he is aware that a %ental pr+cess +< :n+win0 depends +n an +'Eect. S+%eti%esB t+ the risin0 and <allin0 +< t+ the a'd+%en is s+ <aint that he <inds n+thin0 t+ n+tice. ThenB it +cc)rs t+ hi% that there can 'e n+ :n+win0 with+)t an +'Eect. *hen n+ n+ticin0 +< t+ the risin0 and <allin0 is p+ssi'le +ne sh+)ld 'e aware +< sittin0 and t+)chin0 +r lyin0 and t+)chin0. T+)chin0 is t+ 'e n+ticed alternati1ely. =+r exa%pleB a<ter n+ticin0 Jsittin0MB n+tice t+ the t+)ch sensati+n at t+ the ri0ht <++t Cca)sed 'y its c+ntact with t+ the 0r+)nd +r seatD. ThenB a<ter n+ticin0 Jsittin0MB n+tice t+ the t+)ch sensati+n at t+ the le<t <++t. "n t+ the sa%e %annerB n+tice t+ the t+)ch sensati+n at se1eral places. A0ainB in n+ticin0 22

seein0B hearin0B t+ the %editat+r c+%es t+ :n+w clearly that seein0 arises <r+% t+ the c+ntact +< eye and 1is)al +'Eect and hearin0 arises <r+% t+ the c+ntact +< ear and s+)nd. =)rther he re<lects& JMaterial pr+cesses +< 'endin0B stretchin0 and s+ +nB <+ll+w %ental pr+cesses +< intendin0 t+ 'endB stretch and s+ <+rth. He 0+es +n t+ re<lect& JOneHs '+dy 'ec+%es h+t +r c+ld 'eca)se +< t+ the ele%ent +< heat +r c+ldI t+ the '+dy exists +n <++d and n+)rish%entI c+nsci+)sness arises 'eca)se there are +'Eects t+ n+tice& seein0 arises thr+)0h 1is)al +'EectsI hearin0 thr+)0h s+)ndsB and als+ 'eca)se there are t+ the sense +r0ansB eyeB ear etc.B as c+nditi+nin0 <act+rs. "ntenti+n and n+ticin0 res)lt <r+% pre1i+)s experiencesI <eelin0s Csensati+nsD +< all :inds are t+ the c+nse;)ences +< pre1i+)s :a%%a in t+ the sense that %aterial pr+cesses and %ental pr+cesses ta:e place e1er since 'irth 'eca)se +< pre1i+)s :a%%a. There is n+'+dy t+ create this '+dy and %indB and all that happens has ca)sal <act+rsM. S)ch re<lecti+ns c+%e t+ the %editat+r while he is n+ticin0 any +'Eect as it arises. He d+es n+t st+p d+in0 s+ t+ ta:e ti%e t+ re<lect. *hile n+ticin0 +'Eects as they arise these re<lecti+ns are s+ ;)ic: that they appear t+ 'e a)t+%atic. T+ the %editat+rB thenB %)st n+te& J#e<lectin0B re<lectin0B rec+0nisin0B rec+0nisin0MB and c+ntin)e n+ticin0 +'Eects as )s)al. A<ter ha1in0 re<lected that %aterial pr+cesses and %ental pr+cesses 'ein0 n+ticed are c+nditi+ned 'y t+ the pre1i+)s pr+cesses +< t+ the sa%e nat)reB t+ the %editat+r re<lects <)rther that '+dy and %ind in t+ the <+r%er existences were c+nditi+ned 'y t+ the precedin0 ca)sesB that in t+ the <+ll+win0 existences '+dy and %ind 2>

will res)lt <r+% t+ the sa%e ca)sesB and apart <r+% this d)al pr+cess there is n+ separate G'ein0H +r Gpers+nHB +nly ca)ses and e<<ects ta:in0 place. S)ch re<lecti+ns %)st als+ 'e n+ticed and then c+nte%plati+n sh+)ld 0+ 5 +n as )s)al. S)ch re<lecti+ns will 'e %any in t+ the case +< pers+ns with a str+n0 intellect)al 'ent and less in t+ the case +< th+se with n+ s)ch 'ent. Be that as it %ayB ener0etic n+ticin0 %)st 'e %ade +< all these re<lecti+ns. N+ticin0 the% will res)lt in their red)cti+n t+ a %ini%)%B all+win0 insi0ht t+ pr+0ress )ni%peded 'y an excess +< s)ch re<lecti+ns. "t sh+)ld 'e ta:en <+r 0ranted that a %ini%)% +< re<lecti+ns will s)<<ice here. *hen c+ncentrati+n is practised in an intensi1e %annerB t+ the %editat+r %ay experience al%+st )n'eara'le sensati+nsB s)ch as itchin0B achesB heatB d)llness and sti<<ness. "< %ind<)l n+ticin0 is st+ppedB s)ch sensati+ns will disappear. *hen n+ticin0 is res)%edB they will reappear. S)ch sensati+ns arise in c+nse;)ence +< t+ the '+dyHs nat)ral sensiti1ity and are n+t t+ the sy%pt+%s +< a disease. "< they are n+ticed with ener0etic c+ncentrati+n they <ade away 0rad)ally. A0ainB t+ the %editat+r s+%eti%es sees i%a0es +< all :inds as i< seein0 the% with his +wn eyesI <+r exa%pleB t+ the B)ddha c+%es int+ t+ the scene in 0l+ri+)s radianceI a pr+cessi+n +< %+n:s in t+ the s:yI pa0+das Cda0+'asD and i%a0es +< t+ the B)ddhaI %eetin0 with 'el+1ed +nesI trees +r w++dsB hills +r %+)ntainsB 0ardensB ')ildin0sI <indin0 +nesel< <ace t+ <ace with 'l+ated dead '+dies +r s:elet+nsI swellin0 +< +neHs '+dyB c+1ered with 5 The precedin0 secti+n re<ers t+ G:n+wled0e 'y discernin0 c+nditi+nalityH Cpaccayapari00aha$ 8 aDB 'el+n0in0 t+ t+ the GP)ri<icati+n 'y O1erc+%in0 D+)'tH. 2?

'l++dB <allin0 int+ pieces and red)ced t+ a %ere s:elet+nB seein0 in +neHs '+dy t+ the entrails and 1ital +r0ans and e1en 0er%sI seein0 t+ the deniFens +< t+ the hells and hea1ens. These are n+thin0 ')t creat)res +< +neHs i%a0inati+n sharpened 'y intense c+ncentrati+n. They are si%ilar t+ what +ne c+%es acr+ss in drea%s. They are n+t t+ 'e welc+%ed and enE+yedB n+r need +ne 'e a<raid +< the%. These +'Eects seen in t+ the c+)rse +< c+nte%plati+n are n+t realI they are %ere i%a0es +r i%a0inati+nsB whereas t+ the %ind that sees th+se +'Eects is a reality. B)t p)rely %ental pr+cessesB )nc+nnected with <i1e<+ld sense i%pressi+nsB cann+t easily 'e n+ticed with s)<<icient clarity and detail. Hence principal attenti+n sh+)ld 'e 0i1en t+ sense +'Eects which can 'e n+ticed easilyB and t+ th+se %ental pr+cesses which arise in c+nnecti+n with sense percepti+ns. S+ whate1er +'Eect appearsB t+ the %editat+r sh+)ld n+tice itB sayin0 %entallyB Jseein0B seein0M )ntil it disappears. "t will either %+1e awayB <ade away +r 'rea: as)nder. At t+ the +)tsetB this will ta:e se1eral n+ticin0sB say a'+)t <i1e t+ ten. B)t when insi0ht de1el+psB t+ the +'Eect will disappear a<ter a c+)ple +< n+ticin0s. H+we1erB i< t+ the %editat+r wishes t+ enE+y t+ the si0htB +r t+ l++: cl+sely int+ t+ the %atterB +r 0ets scared +< itB then it is li:ely t+ lin0er +n. "< t+ the +'Eect 'e ind)ced deli'eratelyB then thr+)0h deli0ht it will last a l+n0 ti%e. S+ care %)st 'e ta:en n+t t+ thin: +< +r incline t+wards extrane+)s %atters while +neHs c+ncentrati+n is 0++d. "< s)ch th+)0hts c+%e inB they %)st 'e instantly n+ticed and dispelled. "n t+ the case +< s+%e pers+ns they experience n+ extra+rdinary +'Eects +r <eelin0s andB while c+nte%platin0 as )s)alB 'ec+%e 23

laFy. They %)st n+tice this laFiness th)s& JlaFyB laFyMB )ntil they +1erc+%e it. At this sta0eB whether +r n+t t+ the %editat+rs c+%e acr+ss extra+rdinary +'Eects +r <eelin0s they :n+w clearly t+ the initialB t+ the inter%ediate and t+ the <inal phases +< e1ery n+ticin0. At t+ the 'e0innin0 +< t+ the practiceB while n+ticin0 +ne +'EectB they had t+ switch +nt+ a di<<erent +'Eect that ar+seB ')t they did n+t n+tice clearly t+ the disappearance +< t+ the pre1i+)s +'Eect. N+wB +nly a<ter c+0nisin0 t+ the disappearance +< an +'EectB they n+tice t+ the new +'Eect that arises. Th)s they ha1e a clear :n+wled0e +< t+ the initialB t+ the inter%ediate and t+ the <inal phases +< t+ the +'Eect n+ticed. At this sta0e when t+ the %editat+r 'ec+%es %+re practised he percei1es in e1ery act +< n+ticin0 that an +'Eect appears s)ddenly and disappears instantly. His percepti+n is s+ clear that he re<lects th)s& JAll c+%es t+ an endI all disappears. N+thin0 is i%per%anentI it is tr)ly i%per%anentM. His re<lecti+n is ;)ite in line with what is stated in t+ the -+%%entary t+ t+ the Pali Text& JAll is i%per%anentB in t+ the sense +< destr)cti+nB n+nexistence a<ter ha1in0 'eenM. He re<lects <)rtherB J"t is thr+)0h i0n+rance that we enE+y li<e. B)t in tr)thB there is n+thin0 t+ enE+y. There is a c+ntin)+)s arisin0 and disappearin0 'y which we are harassed e1er and an+n. This is dread<)l indeed. At any %+%ent we %ay die and e1erythin0 is s)re t+ c+%e t+ an end. This )ni1ersal i%per%anence is tr)ly <ri0ht<)l and terri'leM. His re<lecti+n a0rees with t+ the c+%%entarial state%ent& J*hat is i%per%anent is pain<)lB pain<)l in t+ the sense +< terr+rI pain<)l 'eca)se +< +ppressi+n 'y rise and <allM. A0ainB experiencin0 se1ere pains he re<lects th)s& JAll is 24

painB all is 'adM. This re<lecti+n a0rees with what t+ the -+%%entary states& JHe l++:s +n pain as a 'ar'I as a '+ilI as a dartM. He <)rther re<lects& JThis is a %ass +< s)<<erin0B s)<<erin0 that is )na1+ida'le. Arisin0 and disappearin0B it is w+rthless. One cann+t st+p its pr+cess. "t is 'ey+nd +neHs p+wer. "t ta:es its nat)ral c+)rseM. This re<lecti+n is ;)ite in a0ree%ent with t+ the -+%%entary& J*hat is pain<)l is n+t sel<B n+t sel< in t+ the sense +< ha1in0 n+ c+reB 'eca)se there is n+ exercisin0 +< p+wer +1er itM. T+ the %editat+r %)st n+tice all these re<lecti+ns and 0+ +n c+nte%platin0 as )s)al. Ha1in0 th)s seen t+ the three characteristics 'y direct experienceB t+ the %editat+rB 'y in<erence <r+% t+ the direct experience +< t+ the +'Eects n+ticedB c+%prehends all t+ the +'Eects n+t yet n+ticed as 'ein0 i%per%anentB s)'Eect t+ s)<<erin0B and with+)t a sel<. "n respect +< +'Eects n+t pers+nally experiencedB he c+ncl)des& JThey t++ are c+nstit)ted in t+ the sa%e way& i%per%anentB pain<)l and with+)t a sel<M. This is an in<erence <r+% his present direct experience. S)ch a c+%prehensi+n is n+t clear en+)0h in t+ the case +< +ne with less intellect)al capacity +r li%ited :n+wled0e wh+ pays n+ attenti+n t+ a re<lecti+n ')t si%ply 0+es +n n+ticin0 +'Eects. B)t s)ch a c+%prehensi+n +cc)rs +<ten t+ +ne wh+ yields t+ re<lecti+nB whichB in s+%e casesB %ay +cc)r at e1ery act +< n+ticin0. S)ch excessi1e re<lectin0B h+we1erB is an i%pedi%ent t+ t+ the pr+0ress +< insi0ht. E1en i< n+ s)ch re<lecti+ns +cc)r at this sta0eB c+%prehensi+n will ne1ertheless 'ec+%e increasin0ly clear at t+ the hi0her sta0es. HenceB n+ attenti+n sh+)ld 'e 0i1en t+ re<lecti+ns. *hile 0i1in0 %+re attenti+n t+ t+ 2@

the 'are n+ticin0 +< +'EectsB t+ the %editat+r %)stB h+we1erB als+ n+tice these re<lecti+ns i< they +cc)rB ')t 6 he sh+)ld n+t dwell +n the%. A<ter c+%prehendin0 t+ the three characteristicsB t+ the %editat+r n+ l+n0er re<lects ')t 0+es +n with n+ticin0 th+se '+dily and %ental +'Eects which present the%sel1es c+ntin)+)sly. Then at t+ the %+%ent when t+ the <i1e %ental <ac)ltiesB na%elyB <aithB ener0yB %ind<)lnessB c+ncentrati+nB and :n+wled0eB are pr+perly 'alancedB t+ the %ental pr+cess +< n+ticin0 accelerates as i< it 'ec+%es )pli<tedB and t+ the '+dily and %ental pr+cesses t+ 'e n+ticed als+ arise %)ch ;)ic:er. "n a %+%ent +< in$'reathin0 t+ the risin0 +< t+ the a'd+%en presents itsel< in ;)ic: s)ccessi+nB and t+ the <allin0 als+ 'ec+%es c+rresp+ndin0ly ;)ic:er. P)ic: s)ccessi+n is als+ e1ident in t+ the pr+cess +< 'endin0 and stretchin0. Sli0ht %+1e%ents are <elt spreadin0 all +1er t+ the '+dy. "n se1eral casesB pric:ly sensati+ns and itchin0 appear in ;)ic: s)ccessi+n %+%entarily. By and lar0eB these are <eelin0s hard t+ 'ear. T+ the %editat+r cann+t p+ssi'ly :eep pace with t+ the ;)ic: s)ccessi+n +< 1aried experiences i< he atte%pts t+ n+tice the% 'y na%e. N+ticin0 has here t+ 'e d+ne in a 0eneral %annerB ')t with %ind<)lness. At this sta0e +ne need n+t try t+ n+tice details +< t+ the +'Eects arisin0 in ;)ic: s)ccessi+nB ')t +ne sh+)ld n+tice the% 0enerally. "< +ne wishes t+ na%e the%B a c+llecti1e desi0nati+n will 'e s)<<icient. "< +ne atte%pts t+ <+ll+w the% in a detailed %annerB +ne will 0et tired s++n. T+ the i%p+rtant thin0 is 6 The precedin0 para0raphs re<er t+ t+ the G:n+wled0e +< c+%prehensi+nH sa%asana$ 8 a. 25

t+ n+tice clearly and t+ c+%prehend what arises. At this sta0eB t+ the )s)al c+nte%plati+n <+c)sed +n a <ew selected +'Eects sh+)ld 'e set aside and %ind<)l n+ticin0 sh+)ld attend t+ e1ery +'Eect that arises at t+ the six sense d++rs. Only when +ne is n+t :een +n this s+rt +< n+ticin0B then +ne sh+)ld re1ert t+ t+ the )s)al c+nte%plati+n. 26

Practical Vipassan8 Meditati+n Exercises The <+ll+win0 is a tal: 'y the Ven. Mah8s9 Say8daw CA00a%ah8pa itaD 0i1en t+ %editat+rs +n their ind)cti+n at Mah8s9 Meditati+n -entreB #an0++nB B)r%a. "t was translated <r+% the B)r%ese 'y U Nyi NyiB and edited in .66@ 'y Bhi::h) Pesala. The practice +< Vipassan8 +r "nsi0ht Meditati+n is the e<<+rt t+ )nderstand c+rrectly the nat)re +< the %ental and physical phen+%ena within +neHs +wn '+dy. Physical phen+%ena are the thin0s +r +'Eects that +ne clearly percei1es ar+)nd and within +ne. The wh+le +< +neHs '+dy c+nstit)tes a 0r+)p +< %aterial ;)alities CrOpaD. Mental phen+%ena are acts +< c+nsci+)sness +r awareness Cn8%aD. These are clearly percei1ed whene1er thin0s are seenB heardB s%eltB tastedB t+)chedB +r th+)0ht +<. *e %)st %a:e +)rsel1es aware +< these %ental phen+%ena 'y +'ser1in0 the% and n+tin0 th)s& GSeein0B seein0HB Ghearin0B hearin0HB Gs%ellin0B s%ellin0HB Gtastin0B tastin0HB Gt+)chin0B t+)chin0HB +r Gthin:in0B thin:in0H. E1ery ti%e +ne seesB hearsB s%ellsB tastesB t+)chesB +r thin:sB +ne sh+)ld %a:e a n+te +< the <act. H+we1erB in the 'e0innin0 +< +neHs practiceB +ne cann+t %a:e a n+te all +< these e1ents. One sh+)ldB there<+reB 'e0in with n+tin0 th+se e1ents which are c+nspic)+)s and easily percei1a'le. *ith e1ery act +< 'reathin0B the a'd+%en rises and <alls / this %+1e%ent is always e1ident. This is the %aterial ;)ality :n+wn as the ele%ent +< %+ti+n C18y+dh8t)D. >7

One sh+)ld 'e0in 'y n+tin0 this %+1e%entB which %ay 'e d+ne 'y %entally +'ser1in0 the a'd+%en. ,+) will <ind the a'd+%en risin0 when y+) 'reathe inB and <allin0 when y+) 'reathe +)t. The risin0 sh+)ld 'e n+ted %entally as Grisin0HB and the <allin0 as G<allin0H. "< the %+1e%ent is n+t e1ident 'y E)st n+tin0 it %entallyB :eep t+)chin0 the a'd+%en with the pal% +< y+)r hand. D+ n+t alter the %anner +< y+)r 'reathin0. Neither sl+w it d+wnB n+r %a:e it <aster. D+ n+t 'reathe t++ 1i0+r+)slyB either. ,+) will tire i< y+) chan0e the %anner +< y+)r 'reathin0. Breathe steadily as )s)al and n+te the risin0 and <allin0 +< the a'd+%en as they +cc)r. N+te it %entallyB n+t 1er'ally. "n 1ipassan8 %editati+nB what y+) na%e +r say d+esnHt %atter. *hat really %atters is t+ :n+w +r percei1e. *hile n+tin0 the risin0 +< the a'd+%enB d+ s+ <r+% the 'e0innin0 t+ the end +< the %+1e%ent E)st as i< y+) are seein0 it with y+)r eyes. D+ the sa%e with the <allin0 %+1e%ent. N+te the risin0 %+1e%ent in s)ch a way that y+)r awareness +< it is c+nc)rrent with the %+1e%ent itsel<. The %+1e%ent and the %ental awareness +< it sh+)ld c+incide in the sa%e way as a st+ne thr+wn hits the tar0et. Si%ilarly with the <allin0 %+1e%ent. ,+)r %ind %ay wander elsewhere while y+) are n+tin0 the a'd+%inal %+1e%ent. This %)st als+ 'e n+ted 'y %entally sayin0B Gwanderin0B wanderin0H. *hen this has 'een n+ted +nce +r twiceB the %ind st+ps wanderin0B in which case y+) ret)rn t+ n+tin0 the risin0 and <allin0 +< the a'd+%en. "< the %ind reaches s+%ewhereB n+te as Greachin0B reachin0H. Then ret)rn t+ the risin0 and <allin0 +< the a'd+%en. "< y+) i%a0ine %eetin0 s+%e'+dyB n+te >.

as G%eetin0B %eetin0H. Then ret)rn t+ the risin0 and <allin0. "< y+) i%a0ine %eetin0 and tal:in0 t+ s+%e'+dyB n+te as Gtal:in0B tal:in0H. "n sh+rtB whate1er th+)0ht +r re<lecti+n +cc)rs sh+)ld 'e n+ted. "< y+) i%a0ineB n+te as Gi%a0inin0H. "< y+) thin:B Gthin:in0H. "< y+) planB Gplannin0H. "< y+) percei1eB Gpercei1in0H. "< y+) re<lectB Gre<lectin0H. "< y+) <eel happyB GhappyH. "< y+) <eel '+redB G'+redH. "< y+) <eel 0ladB G0ladH. "< y+) <eel disheartenedB GdisheartenedH. N+tin0 all these acts +< c+nsci+)sness is called citt8n)passan8. Beca)se we <ail t+ n+te these acts +< c+nsci+)snessB we tend t+ identi<y the% with a pers+n +r indi1id)al. *e tend t+ thin: that it is G"H wh+ is i%a0inin0B thin:in0B plannin0B :n+win0 +r percei1in0. *e thin: that there is a pers+n wh+B <r+% childh++d +nwardsB has 'een li1in0 and thin:in0. Act)allyB n+ s)ch pers+n exists. There are instead +nly these c+ntin)in0 and s)ccessi1e acts +< c+nsci+)sness. That is why we ha1e t+ n+te these acts +< c+nsci+)sness and :n+w the% <+r what they are. S+ we ha1e t+ n+te each and e1ery act +< c+nsci+)sness as it arises. *hen s+ n+tedB it tends t+ disappear. *e then ret)rn t+ n+tin0 the risin0 and <allin0 +< the a'd+%en. *hen y+) ha1e sat %editatin0 <+r a l+n0 ti%eB sensati+ns +< sti<<ness and heat will arise in y+)r '+dy. These are t+ 'e n+ted care<)lly t++. Si%ilarly with sensati+ns +< pain and <ati0)e. All +< these sensati+ns are d)::ha1edan8 C<eelin0 +< )nsatis<act+rinessD and n+tin0 the% is 1edan8n)passan8. =ail)re +r +%issi+n t+ n+te these sensati+ns %a:es y+) thin:B J" a% sti<<B " a% <eelin0 h+tB " a% in pain. " was alri0ht a %+%ent a0+. N+w " a% )neasy with these )npleasant sensati+ns.M The >2

identi<icati+n +< these sensati+ns with the e0+ is %ista:en. There is really n+ G"H in1+l1edB +nly a s)ccessi+n +< +ne new )npleasant sensati+n a<ter an+ther. "t is E)st li:e a c+ntin)+)s s)ccessi+n +< new electrical i%p)lses that li0ht )p an electric la%p. E1ery ti%e )npleasant c+ntacts are enc+)ntered in the '+dyB )npleasant sensati+ns arise +ne a<ter an+ther. These sensati+ns sh+)ld 'e care<)lly and intently n+tedB whether they are sensati+ns +< sti<<nessB +< heatB +r +< pain. "n the 'e0innin0 +< +neHs %editati+n practiceB these sensati+ns %ay tend t+ increase and lead t+ a desire t+ chan0e +neHs p+st)re. This desire sh+)ld 'e n+tedB a<ter which the %editat+r sh+)ld ret)rn t+ n+tin0 the sensati+ns +< sti<<nessB heat etc. There is a sayin0B JPatience leads t+ Ni''8na.M This sayin0 is partic)larly rele1ant in %editati+n practice. One %)st 'e patient t+ %editate. "< +ne shi<ts +r chan0es +neHs p+st)re t++ +<ten 'eca)se +ne cann+t 'ear the sensati+n +< sti<<ness +r heat that arisesB 0++d c+ncentrati+n Csa%8dhiD cann+t de1el+p. "< c+ncentrati+n cann+t de1el+pB insi0ht cann+t res)lt and there can 'e n+ attain%ent +< the path C%a00aDB the <r)it +< that path CphalaD +r ni''8na. That is why patience is needed in %editati+n. "t is %+stly patience with )npleasant sensati+ns in the '+dy li:e sti<<nessB heatB pain and +ther )npleasant sensati+ns. On the appearance +< s)ch sensati+ns +ne sh+)ld n+t i%%ediately chan0e +neHs p+st)re. One sh+)ld c+ntin)e patientlyB E)st n+tin0 as Gsti<<B sti<<H +r Gh+tB h+tH. M+derate )npleasant sensati+ns will disappear i< +ne >>

n+tes the% patiently. *hen c+ncentrati+n is str+n0B e1en intense sensati+ns tend t+ disappear. One then re1erts t+ n+tin0 the risin0 and <allin0 +< the a'd+%en. One willB +< c+)rseB ha1e t+ chan0e +neHs p+st)re i< the sensati+ns d+ n+t disappear e1en a<ter n+tin0 the% <+r a l+n0 ti%eB +r i< they 'ec+%e )n'eara'le. One sh+)ld then 'e0in 'y n+tin0 Gwantin0 t+ chan0eB wantin0 t+ chan0eH. "< +ne raises the ar%B n+te as Graisin0B raisin0H. "< +ne %+1esB n+te as G%+1in0B %+1in0H. This chan0e sh+)ld 'e %ade 0ently and n+ted as Graisin0B raisin0HB G%+1in0B %+1in0H and Gt+)chin0B t+)chin0H. "< the '+dy swaysB n+te Gswayin0B swayin0H. "< y+) raise the <++tB n+te Graisin0B raisin0H. "< y+) %+1e itB n+te G%+1in0B %+1in0H. "< y+) dr+p itB n+te Gdr+ppin0B dr+ppin0H. *hen there is n+ %+re %+1e%entB ret)rn t+ n+tin0 the risin0 and <allin0 +< the a'd+%en. There %)st 'e n+ 0apsB ')t c+ntin)ity 'etween a precedin0 act +< n+tin0 and a s)cceedin0 +neB 'etween a precedin0 state +< c+ncentrati+n and a s)cceedin0 +neB 'etween a precedin0 act +< intelli0ence and a s)cceedin0 +ne. Only then will there 'e s)ccessi1e and ascendin0 sta0es +< %at)rity in the %editat+rHs )nderstandin0. n+wled0e +< the path and it <r)iti+n are attained +nly when there is this :ind +< acc)%)lated %+%ent)%. The %editati1e pr+cess is li:e that +< pr+d)cin0 <ire 'y ener0etically and )nre%ittin0ly r)''in0 tw+ stic:s +< w++d t+0ether t+ 0enerate en+)0h heat t+ %a:e <ire. "n the sa%e wayB the n+tin0 in 1ipassan8 %editati+n sh+)ld 'e c+ntin)+)s and )nre%ittin0B with+)t any inter1al 'etween acts +< n+tin0B whate1er phen+%ena %ay arise. =+r instanceB i< a sensati+n +< itchiness >?

inter1enes and the %editat+r desires t+ scratch 'eca)se it is hard t+ 'earB '+th the sensati+n and the desire t+ 0et rid +< it sh+)ld 'e n+tedB with+)t i%%ediately 0ettin0 rid +< the sensati+n 'y scratchin0. "< +ne perse1eresB the itchiness will 0enerally disappearB in which case +ne re1erts t+ n+tin0 the risin0 and <allin0 +< the a'd+%en. "< the itchiness d+es n+t disappearB +ne %ay eli%inate it 'y scratchin0B ')t <irst the desire t+ d+ s+ sh+)ld 'e n+ted. All the %+1e%ents in1+l1ed in the pr+cess +< eli%inatin0 the itch sh+)ld 'e n+tedB especially the t+)chin0B p)llin0 and p)shin0B and scratchin0 %+1e%entsB e1ent)ally ret)rnin0 t+ the risin0 and <allin0 +< the a'd+%en. *hene1er y+) chan0e y+)r p+st)reB 'e0in 'y n+tin0 y+)r intenti+n +r desire t+ chan0eB and n+te e1ery %+1e%ent cl+selyB s)ch as risin0 <r+% the sittin0 p+st)reB raisin0 the ar%B %+1in0 and stretchin0 it. ,+) sh+)ld n+te the %+1e%ents at the sa%e ti%e as %a:in0 the%. As y+)r '+dy sways <+rwardB n+te it. As y+) riseB the '+dy 'ec+%es li0ht and rises. =+c)s y+)r %ind +n thisB y+) sh+)ld 0ently n+te as Grisin0B risin0H. A %editat+r sh+)ld 'eha1e li:e a wea: in1alid. Pe+ple in n+r%al health rise easily and ;)ic:lyB +r a'r)ptly. N+t s+ with <ee'le in1alidsB wh+ d+ s+ sl+wly and 0ently. The sa%e is the case with pe+ple s)<<erin0 <r+% 'ac:ache wh+ rise 0ently lest the 'ac: h)rts and ca)ses pain. S+ als+ with %editat+rs. They sh+)d %a:e chan0es +< p+st)re 0rad)ally and 0entlyI +nly then will %ind<)lnessB c+ncentrati+n and insi0ht 'e clear. Be0inB there<+reB with 0entle and 0rad)al %+1e%ents. *hen risin0B the %editat+r %)st d+ s+ 0ently li:e an in1alidB at the sa%e >3

ti%e n+tin0 as Grisin0B risin0H. N+t +nly this& th+)0h the eye seesB the %editat+r %)st act as i< 'lind. Si%ilarly when the ear hears. *hile %editatin0B the %editat+rHs c+ncern is +nly t+ n+te. *hat +ne sees and hears are n+t +neHs c+ncern. S+ whate1er stran0e +r stri:in0 thin0s +ne %ay see +r hearB +ne %)st 'eha1e as i< +ne d+es n+t see +r hear the%B %erely n+tin0 care<)lly. *hen %a:in0 '+dily %+1e%entsB the %editat+r sh+)ld d+ s+ sl+wlyB 0ently %+1in0 the ar%s and le0sB 'endin0 +r stretchin0 the%B l+werin0 the head and raisin0 it )p. *hen risin0 <r+% the sittin0 p+st)reB +ne sh+)ld d+ s+ 0rad)allyB n+tin0 as Grisin0B risin0H. *hen strai0htenin0 )p and standin0B n+te as Gstandin0B standin0H. *hen l++:in0 here and thereB n+te as Gl++:in0B seein0H. *hen wal:in0B n+te the stepsB whether they are ta:en with the ri0ht +r the le<t <++t. ,+) %)st 'e aware +< all the s)ccessi1e %+1e%ents in1+l1edB <r+% the raisin0 +< the <++t t+ the dr+ppin0 +< it. N+te each step ta:enB whether with the ri0ht <++t +r the le<t <++t. This is the %anner +< n+tin0 when +ne wal:s <ast. "t will 'e en+)0h i< y+) n+te th)s when wal:in0 <ast and wal:in0 s+%e distance. *hen wal:in0 sl+wly +r pacin0 )p and d+wnB three sta0es sh+)ld 'e n+ted <+r each step& when the <++t is raisedB when it is p)shed <+rwardB and when it is dr+pped. Be0in with n+tin0 the raisin0 and dr+ppin0 %+1e%ents. One %)st 'e <)lly aware +< the raisin0 +< the <++t. Si%ilarlyB when the <++t is dr+ppedB +ne sh+)ld 'e <)lly aware +< the Ghea1yH <allin0 +< the <++t. One %)st wal: n+tin0 as Graisin0B dr+ppin0H with each step. This n+tin0 will 'ec+%e easier a<ter a'+)t tw+ days. >4

Then 0+ +n t+ n+tin0 the three %+1e%ents as descri'ed a'+1eB as Graisin0B p)shin0 <+rwardB dr+ppin0H. "n the 'e0innin0B it will s)<<ice t+ n+te +ne +r tw+ %+1e%ents +nlyB th)s Gri0ht stepB le<t stepH when wal:in0 <ast and Graisin0B dr+ppin0H when wal:in0 sl+wly. "< when wal:in0 th)sB y+) want t+ sit d+wnB n+te as Gwantin0 t+ sit d+wnB wantin0 t+ sit d+wnH. *hen act)ally sittin0 d+wnB n+te attenti1ely the Ghea1yH <allin0 +< y+)r '+dy. *hen y+) are seatedB n+te the %+1e%ents in1+l1ed in arran0in0 y+)r le0s and ar%s. *hen there are n+ s)ch %+1e%ents +< the '+dyB n+te the risin0 and <allin0 +< the a'd+%en. "<B while n+tin0 th)sB sti<<ness +r sensati+n +< heat arise in any part +< y+)r '+dyB n+te the%. Then ret)rn t+ Grisin0B <allin0H. "< a desire t+ lie d+wn arisesB n+te it and the %+1e%ents +< y+)r le0s and ar%s as y+) lie d+wn. The raisin0 +< the ar%B the %+1in0 +< itB the restin0 +< the el'+w +n the <l++rB the swayin0 +< the '+dyB the stretchin0 +< the le0sB the listin0 +< the '+dy as +ne sl+wly prepares t+ lie d+wn / all these %+1e%ents sh+)ld 'e n+ted. T+ n+te th)s as y+) lie d+wn is i%p+rtant. "n the c+)rse +< this %+1e%ent Cthat isB lyin0 d+wnDB y+) can 0ain distincti1e :n+wled0e Ci.e. :n+wled0e +< the path and its <r)iti+nD. *hen c+ncentrati+n and insi0ht are str+n0B distincti1e :n+wled0e can c+%e at any %+%ent. "t can arise in a sin0le G'endH +< the ar% +r in a sin0le GstretchH +< the ar%. That was h+w Venera'le Qnanda 'eca%e an arahant. Venera'le Qnanda was tryin0 stren)+)sly t+ attain Arahantship +1erni0ht +n the e1e +< the =irst B)ddhist -+)ncil. He was practisin0 the wh+le ni0ht the <+r% +< >@

1ipassan8 %editati+n :n+wn as :8ya0at8satiB n+tin0 his stepsB ri0ht and le<tB raisin0B p)shin0 <+rward and dr+ppin0 +< the <eetI n+tin0B e1ent 'y e1entB the %ental desire t+ wal: and the physical %+1e%ents in1+l1ed in wal:in0. Alth+)0h this went +n )ntil it was nearly dawnB he had n+t yet attained Arahantship. #ealisin0 that he had practised wal:in0 %editati+n t+ excess and thatB in +rder t+ 'alance c+ncentrati+n and e<<+rtB he sh+)ld practise %editati+n in the lyin0 p+st)re <+r a whileB he entered his r++%. He sat +n the 'ed and then lay d+wn. *hile d+in0 s+ and n+tin0B Glyin0B lyin0HB he attained Arahantship in an instant. Venera'le Qnanda was +nly a strea%$winner Cs+t8pannaD 'e<+re he lay d+wn. =r+% the sta0e +< a strea%$winner he reached the sta0es +< a +nce$ret)rner Csa:ad808%iD a n+n$ret)rner Can808%iD and an arahant Cthe <inal sta0e +< the pathD. #eachin0 these three s)ccessi1e sta0es +< the hi0her path t++: +nly a %+%ent. #e%e%'er this exa%ple +< Venera'le QnandaHs attain%ent +< Arahantship. S)ch attain%ent can c+%e at any %+%ent and need n+t ta:e l+n0. That is why %editat+rs sh+)ld always n+te dili0ently. One sh+)ld n+t relax +neHs e<<+rtB thin:in0B Jthis little lapse sh+)ld n+t %atter %)ch.M All %+1e%ents in1+l1ed in lyin0 d+wn and arran0in0 the ar%s and le0s sh+)ld 'e care<)lly and )nre%ittin0ly n+ted. "< there is n+ %+1e%entB ret)rn t+ n+tin0 the risin0 and <allin0 +< the a'd+%en. E1en when it is 0ettin0 late and ti%e <+r sleepB the %editat+r sh+)ld n+t st+p the n+tin0. A really seri+)s and ener0etic %editat+r sh+)ld practise %ind<)lness as i< <+r0+in0 sleep alt+0ether. One sh+)ld 0+ +n %editatin0 >5

)ntil +ne <alls asleep. "< %ind<)lness has the )pper handB +ne will n+t <all asleep. "<B h+we1erB dr+wsiness is str+n0erB +ne will <all asleep. *hen +ne <eels sleepyB +ne sh+)ld n+te as GsleepyB sleepyHB i< +neHs eyelids dr++pB as Gdr++pin0HI i< they 'ec+%e hea1y +r leadenB as Ghea1yHI i< the eyes s%artB as Gs%artin0H. N+tin0 th)sB the dr+wsiness %ay pass and the eyes %ay 'ec+%e clear a0ain. One sh+)ld then n+te as GclearB clearH and c+ntin)e n+tin0 the risin0 and <allin0 +< the a'd+%en. H+we1er deter%ined +ne %ay 'eB i< real dr+wsiness inter1enesB +ne d+es <all asleep. "t is n+t di<<ic)lt t+ <all asleepI in <actB it is easy. "< y+) %editate in the lyin0 p+st)reB y+) s++n 'ec+%e dr+wsy and easily <all asleep. That is why 'e0inners sh+)ld n+t %editate t++ %)ch in the lyin0 p+st)reI they sh+)ld %editate %)ch %+re in the sittin0 and wal:in0 p+st)res. H+we1erB as it 0r+ws late and 'ec+%es ti%e <+r sleepB +ne sh+)ld %editate in the lyin0 p+siti+nB n+tin0 the risin0 and <allin0 %+1e%ents +< the a'd+%en. One will then nat)rally <all asleep. The ti%e +ne is asleep is the restin0 ti%e <+r the %editat+rB ')t the really seri+)s %editat+r sh+)ld li%it sleep t+ a'+)t <+)r h+)rs. This is the G%idni0ht ti%eH per%itted 'y the B)ddha. =+)r h+)rs sleep is ;)ite en+)0h. "< the 'e0inner thin:s that <+)r h+)rs sleep is n+t en+)0h <+r healthB +ne %ay extend it t+ <i1e +r six h+)rs. Six h+)rs sleep is clearly en+)0h. *hen +ne wa:es )pB +ne sh+)ld i%%ediately res)%e n+tin0. The %editat+r wh+ is really intent +n attainin0 the path and its <r)iti+n sh+)ld rest <r+% %editati+n +nly when asleep. At +ther ti%esB in all wa:in0 %+%entsB +ne >6

sh+)ld 'e n+tin0 c+ntin)ally and with+)t let )p. That is whyB as s++n as +ne awa:ensB +ne sh+)ld n+te the awa:enin0 state +< %ind as Gawa:enin0B awa:enin0H. "< +ne cann+t yet 'e aware +< thisB +ne sh+)ld 'e0in with n+tin0 the risin0 and <allin0 +< the a'd+%en. "< +ne intends t+ 0et )p <r+% the 'edB +ne sh+)ld n+te as Gintendin0 t+ 0et )pB intendin0 t+ 0et )pH. One sh+)ld then n+te the %+1e%ents +ne %a:es as +ne %+1es +neHs ar%s and le0s. *hen +ne raises +neHs head and risesB +ne n+tes as Grisin0B risin0H. *hen +ne is seatedB +ne n+tes as Gsittin0B sittin0H. "< +ne %a:es any %+1e%ents as +ne arran0es +neHs ar%s and le0sB all +< these %+1e%ents sh+)ld als+ 'e n+ted. "< there are n+ s)ch chan0esB +ne sh+)ld re1ert t+ n+tin0 the risin0 and <allin0 %+1e%ents +< the a'd+%en. One sh+)ld n+te when +ne washes +neHs <ace and when +ne ta:es a 'ath. As the %+1e%ents in1+l1ed in these acts are rather ;)ic:B as %any +< the% sh+)ld 'e n+ted as p+ssi'le. There are then the acts +< dressin0B +< tidyin0 )p the 'edB +< +penin0 and cl+sin0 the d++rI all these sh+)ld als+ 'e n+ted as precisely as p+ssi'le. *hen +ne has +neHs %eal and l++:s at the ta'leB +ne sh+)ld n+te as Gl++:in0B seein0B l++:in0B seein0H. *hen +ne extends +neHs hand t+wards the <++dB t+)ches itB c+llects it and arran0es itB handles it and 'rin0s it t+ the %+)thB 'ends +ne head and p)ts the %+rsel int+ +neHs %+)thB dr+ps +neHs ar% and raises +neHs head a0ainB all these %+1e%ents sh+)ld 'e d)ly n+ted. CThis way +< n+tin0 is in acc+rdance with the B)r%ese way +< ta:in0 a %eal. Th+se wh+ )se <+r: and sp++n +r ch+pstic:s sh+)ld n+te the %+1e%ents in an appr+priate %anner.D ?7

*hen +ne chews the <++dB +ne sh+)ld n+te as Gchewin0B chewin0H. *hen +ne c+%es t+ :n+w the taste +< the <++dB +ne sh+)ld n+te as G:n+win0B :n+win0H. As +ne relishes the <++d and swall+ws itB as the <++d 0+es d+wn +neHs thr+atB +ne sh+)ld n+te all these e1ents. This is h+w the %editat+r sh+)ld n+te when ta:in0 each %+rsel +< <++d. As +ne ta:es s+)pB all the %+1e%ents in1+l1ed s)ch as extendin0 the ar%B handlin0 the sp++nB sc++pin0 with it and s+ +nB sh+)ld all 'e n+ted. T+ n+te th)s at %eal$ti%es is rather di<<ic)lt as there are s+ %any thin0s t+ +'ser1e and n+te. The 'e0inner is li:ely t+ %iss se1eral thin0s that sh+)ld 'e n+tedB ')t +ne sh+)ld res+l1e t+ n+te the% all. One cann+tB +< c+)rseB help +1erl++:in0 s+%eB ')t as +neHs c+ncentrati+n deepensB +ne will 'e a'le t+ n+te all +< these e1ents precisely. " ha1e %enti+ned s+ %any thin0s <+r the %editat+r t+ n+teB ')t in 'rie<B there are +nly a <ew thin0s t+ re%e%'er. *hen wal:in0 <astB n+te as Gri0ht stepHB Gle<t stepHB and as Graisin0B dr+ppin0H when wal:in0 sl+wly. *hen sittin0 ;)ietlyB E)st n+te the risin0 and <allin0 +< the a'd+%en. N+te the sa%e when y+) are lyin0 d+wnB i< there is n+thin0 partic)lar t+ n+te. *hile n+tin0 th)s and i< the %ind wandersB n+te the acts +< c+nsci+)sness that arise. Then ret)rn t+ the risin0 and <allin0 +< the a'd+%en. N+te als+ the sensati+ns +< sti<<nessB painB achin0 and itchiness as they arise. Then ret)rn t+ the risin0 and <allin0 +< the a'd+%en. N+te als+B as they ariseB the 'endin0B stretchin0 and %+1in0 +< the li%'sB the 'endin0 and raisin0 +< the headB the swayin0 and strai0htenin0 +< the '+dy. Then ret)rn t+ the risin0 and <allin0 +< the a'd+%en. ?.

As +ne 0+es +n n+tin0 th)sB +ne will 'e a'le t+ n+te %+re and %+re +< these e1ents. "n the 'e0innin0B as the %ind wanders here and thereB +ne %ay %iss %any thin0sB ')t +ne sh+)ld n+t 'e disheartened. E1ery 'e0inner enc+)nters the sa%e di<<ic)ltyB ')t as +ne 'ec+%es %+re s:illedB +ne 'ec+%es aware +< e1ery act +< %ind$wanderin0 )ntilB e1ent)allyB the %ind d+es n+t wander any %+re. The %ind is then ri1etted +nt+ the +'Eect +< its attenti+nB the act +< %ind<)lness 'ec+%in0 al%+st si%)ltane+)s with the +'Eect +< its attenti+n. "n +ther w+rdsB the risin0 +< the a'd+%en 'ec+%es c+nc)rrent with the act +< n+tin0 itB and si%ilarly with the <allin0 +< the a'd+%en. The physical +'Eect +< attenti+n and the %ental act +< n+tin0 +cc)r as a pair. There is in this +cc)rrence n+ pers+n +r indi1id)al in1+l1edB +nly the physical +'Eect and the %ental act +< n+tin0 itB +cc)rrin0 in tande%. The %editat+r willB in ti%eB act)ally and pers+nally experience these +cc)rrences. *hile n+tin0 the risin0 and <allin0 +< the a'd+%en +ne will c+%e t+ distin0)ish the risin0 +< the a'd+%en as physical phen+%en+n and the %ental act +< n+tin0 it as %ental phen+%en+nI si%ilarly with the <allin0 +< the a'd+%en. Th)s the %editat+r will distinctly realise the si%)ltane+)s +cc)rrence in pairs +< these psych+$physical phen+%ena. *ith e1ery act +< n+tin0B the %editat+r will c+%e t+ :n+w clearly that there are +nly this %aterial ;)ality which is the +'Eect +< awareness +r attenti+n and the %ental ;)ality that %a:es a n+te +< it. This discri%inatin0 :n+wled0e is called analytical :n+wled0e ?2

+< %ind and %atter Cn8%arOpa$pariccheda$ 8 aDB which is the 'e0innin0 +< insi0ht :n+wled0e C1ipassan8$ 8 aD. "t is i%p+rtant t+ 0ain this :n+wled0e c+rrectly. This will 'e s)cceededB as the %editat+r c+ntin)esB 'y :n+wled0e 'y discernin0 c+nditi+nality Cpaccaya$pari00aha$ 8 aD. As +ne 0+es +n n+tin0B +ne will see <+r +nesel< that what arises passes away a<ter a sh+rt while. Ordinary pe+ple ass)%e that '+th the %aterial and %ental phen+%ena persist thr+)0h+)t li<eB that isB <r+% y+)th t+ ad)lth++d. "n <actB that is n+t s+. There is n+ phen+%en+n that lasts <+r e1er. All phen+%ena arise and pass away s+ rapidly that they d+ n+t last e1en <+r the twin:lin0 +< an eye. One will c+%e t+ :n+w this pers+nally as +ne 0+es +n n+tin0. One will then 'ec+%e c+n1inced +< the i%per%anency +< all s)ch phen+%ena. S)ch c+n1icti+n is called anicc8n)passan8$ 8 a. This :n+wled0e will 'e s)cceeded 'y d)::h8n)passan8$ 8 aB which realises that all this i%per%anency is s)<<erin0. The %editat+r is als+ li:ely t+ enc+)nter all :inds +< hardship in the '+dyB which is E)st an a00re0ate +< s)<<erin0. This is als+ d)::h8n)passan8$ 8 a. NextB the %editat+r will 'ec+%e c+n1inced that all these psych+$physical phen+%ena are +cc)rrin0 +< their +wn acc+rdB <+ll+win0 n+'+dyHs will and s)'Eect t+ n+'+dyHs c+ntr+l. They c+nstit)te n+ indi1id)al +r e0+$ entity. This realisati+n is anatt8n)passan8$ 8 a. *henB as +ne c+ntin)es %editatin0B +ne c+%es t+ realise <ir%ly that all these phen+%ena are aniccaB d)::ha and anattaB +ne will attain ni''8na. All the <+r%er B)ddhasB Arahants and Ariyas realised ni''8na ?>

'y <+ll+win0 this 1ery path. All %editatin0 %editat+rs sh+)ld rec+0niFe that they the%sel1es are n+w +n this satipa h8na pathB in <)l<il%ent +< their wish <+r attain%ent +< :n+wled0e +< the pathB it <r)iti+n and ni''8naB <+ll+win0 the ripenin0 +< their per<ecti+ns Cp8ra%9D. They sh+)ld <eel 0lad at the pr+spect +< experiencin0 the n+'le :ind +< tran;)illity 'r+)0ht a'+)t 'y c+ncentrati+n and the s)pra%)ndane :n+wled0e +r wisd+% experienced 'y the B)ddhasB Arahants and AriyasB which they the%sel1es ha1e ne1er experienced 'e<+re. "t will n+t 'e 1ery l+n0 'e<+re they experience this :n+wled0e <+r the%sel1es. "n <actB it %ay 'e within a %+nth +r twenty days +< %editati+n practice. Th+se wh+se per<ecti+ns are excepti+nal %ay ha1e these experiences within se1en days. One sh+)ld there<+re 'e c+ntent in the <aith that +ne will attain these insi0hts in the ti%e speci<ied a'+1eB and that +ne will 'e <reed +< pers+nality$'elie< and d+)'tB and th)s sa1ed <r+% the dan0er +< re'irth in the l+wer w+rlds. One sh+)ld c+ntin)e +neHs %editati+n practice +pti%istically with this <aith. May y+) all 'e a'le t+ practise %editati+n well and ;)ic:ly attain that ni''8na which the B)ddhasB Arahants and Ariyas ha1e experiencedR S8dh)R S8dh)R S8dh)R *ell d+neR *ell d+neR *ell d+neR ??

The Venera'le Mah8s9 Say8daw A Bi+0raphical S:etch The Venera'le Mah8s9 Say8daw was '+rn in the year .67? at Sei::h)nB a lar0eB pr+sper+)s and char%in0 1illa0e lyin0 a'+)t se1en %iles t+ the west +< the hist+ric Shwe'+ t+wn in Upper B)r%a. His parentsB peasant pr+priet+rs 'y +cc)pati+nB were U an Taw and Daw O:e. At the a0e +< six he was sent t+ recei1e his early %+nastic ed)cti+n )nder U QdiccaB presidin0 %+n: +< Pyin%ana M+nastery at Sei::h)n. Six years laterB he was initiated int+ the %+nastic Order as a n+1ice Cs8%a eraD )nder the sa%e teacher and 0i1en the na%e +< Shin S+'hana Cwhich %eans A)spici+)sD. The na%e 'e<itted his c+)ra0e+)s <eat)res and his di0ni<ied 'eha1i+)r. He was a 'ri0ht p)pilB %a:in0 re%ar:a'ly ;)ic: pr+0ress in his script)ral st)dies. *hen U Qdicca le<t the OrderB Shin S+'hana c+ntin)ed his st)dies )nder Say8daw U Para%a +< Th)0yi$:ya)n0 M+nasteryB "n0yintaw$tai:. At the a0e +< nineteen he had t+ decide whether t+ c+ntin)e in the Order and de1+te the rest +< his li<e t+ the ser1ice +< the B)ddha S8sana +r ?3

t+ ret)rn t+ lay li<e. Shin S+'hana :new where his heart lay and )nhesitatin0ly ch+se the <irst c+)rse. He was +rdained as a 'hi::h) +n the 24th +< N+1e%'er .62>B S)%edh8 Say8daw Ashin Ni%%ala actin0 as his precept+r. *ithin <+)r years Ven. S+'hana passed all three 0rades +< the P8 i script)ral exa%inati+ns c+nd)cted 'y the S+1ern%ent. Ven. S+'hana next went t+ the city +< MandalayB n+ted <+r its pre$e%inence in B)ddhist learnin0B t+ p)rs)e ad1anced st)dy +< the script)res )nder Say8daws well:n+wn <+r their learnin0. His stay at hin%a:an$west M+nastery <+r this p)rp+se wasB h+we1erB c)t sh+rt a<ter little %+re than a year when he was called t+ M+)l%ein. The head +< the Tai:$:ya)n0 %+nastery in Ta)n0wain00ale Cwh+ ca%e <r+% the sa%e 1illa0e as Ven. S+'hanaD wanted hi% t+ assist with the teachin0 +< his p)pils. *hile teachin0 at Ta)n0wain00aleB Ven. S+'hana went +n with his +wn st)dies +< the script)resB 'ein0 especially interested in the Mah8satipa h8na S)tta. His deepenin0 interest in the satipa h8na %eth+d +< 1ipassan8 %editati+n t++: hi% next t+ nei0h'+)rin0 That+n where the well$:n+wn Min0)n Keta1an Say8daw was teachin0 it. Under the Min0)n Keta1an Say8dawHs instr)cti+nB Ven. S+'hana t++: )p intensi1e practice +< 1ipassan8 %editati+n. *ithin <+)r %+nths he had s)ch 0++d res)lts that he c+)ld teach it pr+perly t+ his <irst three disciples at Sei::h)n while he was +n a 1isit there in .6>5. A<ter his ret)rn <r+% That+n t+ Ta)n0wain00ale C+win0 t+ the 0ra1e illness and s)'se;)ent death +< the a0ed Tai:$:ya)n0 Say8dawD t+ res)%e his teachin0 w+r: and t+ ta:e char0e +< the %+nasteryB Ven. S+'hana sat <+r and passed with distincti+n the S+1ern%ent$held ?4

Dha%%8cariya CTeacher +< the Dha%%aD exa%inati+n in K)ne .6?.. On the e1e +< the Kapanese in1asi+n +< B)r%aB Ven. S+'hana had t+ lea1e Ta)n0wain00ale and ret)rn t+ his nati1e Sei::h)n. This was a welc+%e +pp+rt)nity <+r hi% t+ de1+te hi%sel< wh+leheartedly t+ his +wn practice +< satipa h8na 1ipassan8 %editati+n and t+ teachin0 it t+ a 0r+win0 n)%'er +< disciples. The Mah8s9 M+nastery at Sei::h)n Cwhence he 'eca%e :n+wn as Mah8s9 Say8dawD <+rt)nately re%ained <ree <r+% the h+rr+r and disr)pti+n +< war. D)rin0 this peri+d the Say8dawHs disciples pre1ailed )p+n hi% t+ write the GMan)al +< Vipassan8 Meditati+nHB an a)th+ritati1e and c+%prehensi1e w+r: exp+)ndin0 '+th the d+ctrinal and practical aspects +< satipa h8na %editati+n. "t was n+t l+n0 'e<+re the Mah8s9 Say8dawHs rep)tati+n as a s:illed %editati+n teacher had spread thr+)0h+)t the Shwe'+$Sa0ain0 re0i+n and ca%e t+ the attenti+n +< a de1+)t and wealthy B)ddhistB Sir U Thwin. U Thwin wanted t+ pr+%+te the B)ddha S8sana 'y settin0 )p a %editati+n centre directed 'y a teacher +< pr+1en 1irt)e and a'ility. A<ter listenin0 t+ a disc+)rse +n 1ipassan8 0i1en 'y the Say8daw and +'ser1in0 his serene and n+'le de%ean+)rB Sir U Thwin had n+ di<<ic)lty in decidin0 that the Mah8s9 Say8daw was the %editati+n teacher he had 'een l++:in0 <+r. On the .>th +< N+1e%'er .6?@B the B)ddhas8sana N)00aha Ass+ciati+n was <+)nded at #an0++n with Sir U Thwin as its <irst PresidentB and with script)ral learnin0 and the practice +< the Dha%%a as its +'Eect. Sir U Thwin d+nated t+ the Ass+ciati+n a pl+t +< land in ?@

Her%ita0e #+adB #an0++nB %eas)rin0 +1er <i1e acresB <+r the erecti+n +< the pr+p+sed %editati+n centre. "n .6@5B the -entre +cc)pied an area +< .6.4 acresB +n which a 1ast c+%plex +< ')ildin0s and +ther str)ct)res had 'een ')ilt. Sir U Thwin t+ld the Ass+ciati+n that he had <+)nd a relia'le %editati+n teacher and pr+p+sed that the then Pri%e Minister +< B)r%a in1ite Mah8s9 Say8daw t+ the -entre. A<ter the Sec+nd *+rld *arB the Say8daw alternated his residence 'etween his nati1e Sei::h)n and Ta)n0wain00ale in M+)l%ein. MeanwhileB B)r%a had re0ained independence +n ?th Kan)ary .6?5. "n May .6?6B d)rin0 +ne +< his s+E+)rns at Sei::h)nB the Say8daw c+%pleted a new nissaya translati+n +< the Mah8satipa h8na S)tta. This w+r: excels the a1era0e nissaya translati+n +< this S)ttaB which is 1ery i%p+rtant <+r th+se wh+ wish t+ practise 1ipassan8 %editati+n ')t need 0)idance. "n N+1e%'er +< that yearB +n the pers+nal in1itati+n +< the then Pri%e MinisterB U N)B Mah8s9 Say8daw ca%e d+wn <r+% Shwe'+ and Sa0ain0 t+ the S8sana ,ei:th8 CMeditati+n -entreD at #an0++nB acc+%panied 'y tw+ seni+r Say8daws. Th)s 'e0an Mah8s9 Say8dawHs 0)ardianship +< the S8sana ,ei:th8 at #an0++n. On ?th Dece%'er .6?6 Mah8s9 Say8daw pers+nally instr)cted the 1ery <irst 'atch +< twenty$<i1e %editat+rs in the practice +< 1ipassan8. As the %editat+rs 0rew in n)%'ersB it 'eca%e t++ de%andin0 <+r the Say8daw t+ 0i1e the entire initiati+n tal: t+ all the %editat+rs. =r+% K)ly .63. the tape$rec+rded tal: was played <+r each new 'atch +< %editat+rs with a 'rie< intr+d)cti+n 'y the ?5

Say8daw. *ithin a <ew years +< the esta'lish%ent +< the S8sana ,ei:th8 at #an0++nB si%ilar %editati+n centres were ina)0)rated in %any parts +< the c+)ntry with Mah8s9$trained %e%'ers +< the Sa 0ha as %editati+n teachers. These centres were n+t c+n<ined t+ B)r%a al+neB ')t extended t+ nei0h'+)rin0 Thera18da c+)ntries li:e Thailand and Sri !an:a. There were als+ a <ew centres in -a%'+dia and "ndia. Acc+rdin0 t+ a .6@2 cens)sB the t+tal n)%'er +< %editat+rs trained at all these centres C'+th in B)r%a and a'r+adD had exceeded se1en h)ndred th+)sand. "n rec+0niti+n +< his distin0)ished sch+larship and spirit)al attain%entsB Mah8s9 Say8daw was h+n+)red in .632 'y the then President CGPri%e MinisterHD +< the Uni+n +< B)r%a with the presti0i+)s title +< GA00a%ah8pa itaH Cthe Exalted *ise OneD. S++n a<ter attainin0 "ndependenceB the S+1ern%ent +< B)r%a 'e0an plans t+ h+ld a Sixth B)ddhist -+)ncil CSa 08yan8D in B)r%aB with <+)r +ther Thera18da B)ddhist c+)ntries CSri !an:aB ThailandB -a%'+dia and !a+sD participatin0. =+r this p)rp+se the S+1ern%ent dispatched a %issi+n t+ Thailand and -a%'+diaB c+%p+sed +< Nya)n0yan Say8dawB Mah8s9 Say8daw and tw+ lay%en. The %issi+n disc)ssed the plan with the Pri%ates +< the B)ddhist Sa 0ha +< th+se tw+ c+)ntries. At the hist+ric Sixth B)ddhist -+)ncilB which was ina)0)rated with e1ery p+%p and cere%+ny +n .@th May .63?B Mah8s9 Say8daw played an e%inent r+leB )nderta:in0 the exactin0 and +ner+)s tas:s +< Os8na C=inal Edit+rD and P)ccha:a CP)esti+nerD. A )ni;)e <eat)re +< this -+)ncil was the editin0 +< the ?6

c+%%entaries CA ha:ath8D and s)'$c+%%entaries C 9:8DB as well as the can+nical texts. "n the editin0 +< this c+%%entarial literat)reB Mah8s9 Say8daw was resp+nsi'le <+r %a:in0 a critical analysisB s+)nd interpretati+n and s:il<)l rec+nciliati+n +< se1eral cr)cial and di1er0ent passa0es. A si0ni<icant res)lt +< the Sixth B)ddhist -+)ncil was the re1i1al +< interest in Thera18da B)ddhis% a%+n0 Mah8y8na B)ddhists. "n .633B while the -+)ncil was in pr+0ressB twel1e Kapanese %+n:s and a Kapanese layw+%an arri1ed in B)r%a t+ st)dy Thera18da B)ddhis%. The %+n:s were initiated int+ the Thera18da B)ddhist Sa 0ha as n+1ices while the layw+%an was %ade a B)ddhist n)n. ThenB in K)ly .63@B at the instance +< the B)ddhist Ass+ciati+n +< M+EiB the B)ddha S8sana -+)ncil +< B)r%a sent a Thera18da B)ddhist %issi+n t+ Kapan. Mah8s9 Say8daw was +ne +< the leadin0 representati1es +< the B)r%ese Sa 0ha in that %issi+n. Als+ in .63@B Mah8s9 Say8daw )ndert++: the tas: +< writin0 an intr+d)cti+n in P8 i t+ the Vis)ddhi%a00a A ha:ath8B t+ re<)te certain %isstate%ents a'+)t its <a%+)s a)th+rB Ven. B)ddha0h+sa. The Say8daw c+%pleted this di<<ic)lt tas: in .647B his w+r: 'earin0 e1ery %ar: +< distincti1e learnin0 and depth +< )nderstandin0. By then the Say8daw had als+ c+%pleted tw+ 1+l)%es C+)t +< <+)rD +< his B)r%ese translati+n +< this <a%+)s c+%%entary and classic w+r: +n B)ddhist %editati+n. At the re;)est +< the S+1ern%ent +< Sri !an:aB a special %issi+n headed 'y Say8daw U S)E8taB an e%inent dep)ty +< Mah8s9 Say8dawB went there in K)ly .633 t+ 37

pr+%+te satipa h8na %editati+n. The %issi+n stayed in Sri !an:a <+r +1er a year d+in0 ad%ira'le w+r:B settin0 )p twel1e per%anent and se1enteen te%p+rary %editati+n centres. =+ll+win0 the c+%pleti+n +< a %editati+n centre +n a site 0ranted 'y the Sri !an:an S+1ern%entB a lar0er %issi+n led 'y Mah8s9 Say8daw le<t B)r%a <+r Sri !an:a +n 4th Kan)ary .636B 1ia "ndia. The %issi+n was in "ndia <+r a'+)t three wee:sB d)rin0 which its %e%'ers 1isited se1eral h+ly places ass+ciated with the li<e and w+r: +< !+rd B)ddha. They als+ 0a1e reli0i+)s tal:s +n s)ita'le +ccasi+ns and had inter1iews with Pri%e Minister Shri Kawaharlal Nehr)B President +< "ndia Dr. #aEendra Prasad and 1ice$president Dr. S. #adha:rishnan. A n+ta'le <eat)re +< the 1isit was the war% welc+%e recei1ed <r+% %e%'ers +< the depressed classesB wh+ had e%'raced B)ddhis% )nder the 0)idance +< their late leader Dr. A%'ed:ar. The %issi+n <lew <r+% Madras t+ Sri !an:a +n 26th Kan)ary .636 and arri1ed at -+l+%'+ +n the sa%e day. On S)nday .st =e'r)aryB at the +penin0 cere%+ny +< the %editati+n centre na%ed GBh81an8 MaEEha h8naHB Mah8s9 Say8daw deli1ered an address in P8 i a<ter Pri%e Minister Bandaran8ya:e and s+%e +thers had sp+:en. The %e%'ers +< the %issi+n next went +n an extended t+)r +< the islandB 1isitin0 se1eral %editati+n centres where Mah8s9 Say8daw 0a1e disc+)rses +n 1ipassan8 %editati+n. They als+ w+rshipped at <a%+)s sites +< B)ddhist pil0ri%a0e li:e P+l+nn8r)waB An)r8dhap)ra and andy. This hist+ric 1isit +< the B)r%ese %issi+n )nder the inspirin0 leadership +< Mah8s9 Say8daw was sy%'+lic +< the ancient and cl+se ties +< <riendship 'etween these tw+ Thera18da B)ddhist c+)ntries. "ts 3.

'ene<it t+ the B)ddhist %+1e%ent in Sri !an:a was a re1i1al +< interest in %editati+nB which see%ed t+ ha1e declined. "n =e'r)ary .63?B a 1isit+r t+ the S8sana ,ei:th8 %i0ht ha1e n+ticed a y+)n0 -hinese %an practisin0 1ipassan8 %editati+n. The %editat+r in ;)esti+n was a B)ddhist teacher <r+% "nd+nesia 'y the na%e +< B)n0 An wh+ had 'ec+%e interested in 1ipassan8 %editati+n. Under the 0)idance +< Mah8s9 Say8daw and Say8daw U N8n)ttaraB Mr B)n0 An %ade s)ch excellent pr+0ress that in little %+re than a %+nth Mah8s9 Say8daw 0a1e hi% a detailed tal: +n the pr+0ress +< insi0ht. !ater he was +rdained a 'hi::h) and na%ed Ven. Kinara::hitaB with Mah8s9 Say8daw as his precept+r. A<ter he ret)rned as a B)ddhist %+n: t+ "nd+nesiaB the B)ddha S8sana -+)ncil recei1ed a re;)est t+ send a B)r%ese B)ddhist %+n: t+ pr+%+te %issi+nary w+r: in "nd+nesia. "t was decided that Mah8s9 Say8dawB as the precept+r and %ent+r +< Ashin Kinara::hitaB sh+)ld 0+. *ith thirteen +ther Thera18da %+n:sB Mah8s9 Say8daw )ndert++: s)ch pri%ary %issi+nary acti1ities as c+nsecratin0 s9%as C+rdinati+n '+)ndariesD +rdainin0 'hi::h)sB initiatin0 n+1ices and 0i1in0 disc+)rsesB partic)larly tal:s +n 1ipassan8 %editati+n. -+nsiderin0 these <r)it<)l acti1ities in pr+%+tin0 B)ddhis% in "nd+nesia and Sri !an:aB we %i0ht descri'e Mah8s9 Say8dawHs %issi+ns t+ these c+)ntries as GDha%%a$1iEayaH C1ict+ry +< the Dha%%aD E+)rneys. As early as .632B at the re;)est +< the Thai Minister <+r Sa 0ha A<<airsB Mah8s9 Say8daw had sent Say8daws U Qsa'ha and U "nda1aTsa t+ Thailand <+r the pr+%+ti+n 32

+< satipa h8na 1ipassan8. Than:s t+ their e<<+rtsB Mah8s9 Say8dawHs %eth+d 0ained wide acceptance in Thailand. By .647B %any %editati+n centres had 'een esta'lished and the n)%'er +< Mah8s9 %editat+rs exceeded a h)ndred th+)sand. "t was characteristic +< the Venera'le Say8dawHs disinterested and sin0le$%inded de1+ti+n t+ the ca)se +< the B)ddha S8sana thatB re0ardless +< his ad1ancin0 a0e and <ee'le healthB he )ndert++: three %+re %issi+ns t+ the *est CBritainB E)r+pe and A%ericaD and t+ "ndia and Nepal in the three years C.6@6B .657 and .65.D precedin0 his death. A'hidhaEa%ah8ra ha0)r) Mas+eyein Say8dawB wh+ presided +1er the Sa 0han8ya:a Exec)ti1e B+ard at the Sixth B)ddhist -+)ncilB )r0ed Mah8s9 Say8daw t+ teach tw+ c+%%entaries t+ the Sa 0ha at S8sana ,ei:th8. Ven. B)ddha0h+saHs Vis)ddhi%a00a A ha:ath8 and Ven. Dha%%ap8laHs Vis)ddhi%a00a Mah8 9:8 deal pri%arily with B)ddhist %editati+n the+ry and practiceB th+)0h they als+ +<<er )se<)l explanati+ns +< i%p+rtant d+ctrinal p+intsB s+ they are 1ital <+r pr+specti1e %editati+n teachers. Mah8s9 Say8daw 'e0an teachin0 these tw+ w+r:s +n 2nd =e'r)ary .64.B <+r +ne and a hal< +r tw+ h+)rs daily. Based +n the lect)re n+tes ta:en 'y his p)pilsB the Say8daw started writin0 a nissaya translati+n +< the Vis)ddhi%a00a Mah8 9:8B c+%pletin0 it +n ?th =e'r)ary .644. This nissaya was an excepti+nal achie1e%ent. The secti+n +n the di<<erent 1iews held 'y +ther reli0i+ns Csa%ayantaraD was %+st exactin0 since the Say8daw had t+ <a%iliariFe hi%sel< with ancient Hind) phil+s+phy and ter%in+l+0y 'y st)dyin0 all 3>

a1aila'le re<erencesB incl)din0 w+r:s in Sans:rit and En0lish. Up till n+w Mah8s9 Say8daw has t+ his credit 4@ 1+l)%es +< B)r%ese B)ddhist literat)re. Space d+es n+t per%it )s t+ list the% all hereB ')t a c+%plete )p$t+$date list +< the% is appended t+ the Say8dawHs latest p)'licati+nB na%elyB GA Disc+)rse +n Sa::apa ha S)ttaH Cp)'lished in Oct+'er .6@5D. At +ne ti%eB Mah8s9 Say8daw was se1erely criticised in certain ;)arters <+r his ad1+cacy +< the alle0edly )n+rth+d+x %eth+d +< n+tin0 the risin0 and <allin0 +< the a'd+%en in 1ipassan8 %editati+n. "t was %ista:enly ass)%ed that this %eth+d was an inn+1ati+n +< the Say8dawHsB whereas the tr)th is that it had 'een appr+1ed se1eral years 'e<+re Mah8s9 Say8daw ad+pted itB 'y n+ less an a)th+rity than the %Ola C+ri0inalD Min0)n Keta1an Say8dawB and that it is in n+ way c+ntrary t+ the B)ddhaHs teachin0 +n the s)'Eect. The reas+n <+r Mah8s9 Say8dawHs pre<erence <+r this %eth+d is that the a1era0e %editat+r <inds it easier t+ n+te this %ani<estati+n +< the ele%ent +< %+ti+n C18y+dh8t)D. "t is n+tB h+we1erB i%p+sed +n all wh+ c+%e t+ practise at any +< the Mah8s9 %editati+n centres. One %ayB i< +ne li:esB practise 8n8p8nasati. Mah8s9 Say8daw hi%sel< re<rained <r+% E+inin0 iss)e with his critics +n this p+intB ')t tw+ learned Say8daws 'r+)0ht +)t a '++: each in de<ence +< the Say8dawHs %eth+dB th)s ena'lin0 th+se wh+ are interested in the c+ntr+1ersy t+ E)d0e <+r the%sel1es. This c+ntr+1ersy ar+se in Sri !an:a where s+%e %e%'ers +< the Sa 0haB inexperienced and 3?

)n:n+wled0ea'le in practical %editati+nB p)'licly assailed Mah8s9 Say8dawHs %eth+d in newspapers and E+)rnals. Since this criticis% was 1+iced in the En0lish lan0)a0e with w+rld$ wide c+1era0eB silence c+)ld n+ l+n0er 'e %aintained and s+ Say8daw U N8n)ttara +< a'8$aye C*+rld Peace Pa0+da ca%p)sD <+rce<)lly resp+nded t+ the criticis%s in the pa0es +< the Sri !an:an B)ddhist peri+dical G*+rld B)ddhis%H. Mah8s9 Say8dawHs internati+nal rep)tati+n has attracted n)%er+)s 1isit+rs and %editat+rs <r+% a'r+adB s+%e see:in0 enli0hten%ent <+r their reli0i+)s pr+'le%s and +thers intent +n practisin0 %editati+n )nder the Say8dawHs pers+nal 0)idance. A%+n0 the <irst %editat+rs <r+% a'r+ad was <+r%er British #ear$Ad%iral E.H. Shatt+c: wh+ ca%e +n lea1e <r+% Sin0ap+re and practised %editati+n at the S8sana ,ei:th8 in .632. On his ret)rn t+ En0land he p)'lished a '++: entitled GAn Experi%ent in Mind<)lnessH in which he related his experiences in 0enerally appreciati1e ter%s. An+ther <+rei0ner was Mr. #+'ert D)1+B a =rench$'+rn A%erican <r+% -ali<+rnia. He ca%e and practised %editati+n at the -entre <irst as a lay %editat+r and later as a 'hi::h). He s)'se;)ently p)'lished a '++: in =rance a'+)t his experiences and the satipa h8na 1ipassan8 %eth+d. Partic)lar %enti+n sh+)ld 'e %ade +< Ana08ri:a Shri M)nindra +< B)ddha Say8 in "ndiaB wh+ 'eca%e a cl+se disciple +< Mah8s9 Say8dawB spendin0 se1eral years with the Say8daw learnin0 the B)ddhist script)res and practisin0 1ipassan8. A<terwards he directed an internati+nal %editati+n centre at B)ddha Say8 where %any pe+ple <r+% the *est ca%e t+ practise %editati+n. A%+n0 these %editat+rs was a y+)n0 A%ericanB K+seph 33

S+ldsteinB wh+ has written a percepti1e '++: +n insi0ht %editati+n titled GThe Experience +< "nsi0ht& A Nat)ral Un<+ldin0H. S+%e +< the Say8dawHs w+r:s ha1e 'een p)'lished a'r+adB s)ch as GThe Satipa h8na Vipassan8 Meditati+nH and GPractical "nsi0ht Meditati+nH 'y the Unity PressB San =rancisc+B -ali<+rniaB USAB and GThe Pr+0ress +< "nsi0htH 'y the B)ddhist P)'licati+n S+cietyB andyB Sri !an:a. Sel<less and a'le assistance was rendered 'y U Pe Thin Cn+w deceasedD and Myana)n0 U Tin in the Say8dawHs dealin0s with his 1isit+rs and %editat+rs <r+% a'r+ad and in the translati+n int+ En0lish +< s+%e +< Say8dawHs disc+)rses +n 1ipassan8 %editati+n. B+th +< the% were acc+%plished %editat+rs. The Venera'le Mah8s9 Say8daw is pr+<+)ndly re1ered 'y c+)ntless 0rate<)l disciples in B)r%a and a'r+ad. Alth+)0h it was the earnest wish +< his de1+ted disciples that the Venera'le Mah8s9 Say8daw %i0ht li1e <+r se1eral %+re years and c+ntin)e sh+werin0 the 'lessin0s +< the B)ddhadha%%a +n all th+se in search <reed+% and deli1eranceB the inex+ra'le law +< i%per%anence ter%inatedB with tra0ic s)ddennessB his sel<less and dedicated li<e +n the .?th +< A)0)st .652. !i:e a tr)e s+n +< the B)ddhaB he li1ed 1aliantlyB spreadin0 the w+rd +< the Master thr+)0h+)t the w+rld and helped %any th+)sands and tens +< th+)sands +nt+ the Path +< Enli0hten%ent and Deli1erance. U Nyi Nyi CMah8s9 Disciple and Meditat+rD Me%'er +< the Exec)ti1e -+%%ittee B)ddhas8sana N)00aha Ass+ciati+n ,an0+nB Myan%ar. .5th Oct+'er .6@5 34

APPEND"U Bel+w is a c+ncise excerpted translati+n <r+% the P8 i +< the Mah8satipa h8na S)tta acc+%panied 'y a c+%%entary <r+% the a)th+rB Mah8s9 Say8daw. This is +<<ered as an expanded aid in this %editati+n techni;)eB a re<erence t+ the s+)rce <r+% which all Satipa h8na %editati+n ar+seB the w+rds +< the B)ddha. Techni;)es +< Meditati+n The Mah8satipa h8na S)tta states& JAnd %+re+1erB %+n:sB a %+n:B when he is wal:in0B is aware +< it th)s& G" wal:HI +r when he is standin0B +r sittin0B +r lyin0 d+wnB he is aware there+<.M JAnd %+re+1erB %+n:sB a %+n:B when he departsB +r ret)rnsB when he l++:s at +r l++:s away <r+%B when he 'ends +r stretches Chis li%'sDB when he p)ts +n the l+wer r+'eB the )pper r+'eB +r ta:es the '+wlB when he is eatin0B drin:in0B chewin0B sa1+)rin0B +r when he is +'eyin0 the calls +< nat)re $ he is aware +< what he is d+in0. "n 0+in0B standin0B sittin0B sleepin0B watchin0B tal:in0B +r :eepin0 silenceB he :n+ws what he is d+in0.M JAnd %+re+1erB %+n:sB a %+n: re<lects )p+n this 1ery '+dyB h+we1er it 'e placed +r disp+sedB with respect t+ the <+)r ele%ents.M JHereinB %+n:sB when a<<ected 'y a <eelin0 +< pleas)reB a %+n: is aware +< it as G" <eel a pleas)ra'le <eelin0H. !i:ewiseB he is aware when a<<ected 'y a pain<)l <eelin0.M JHereinB %+n:sB i< a %+n: has a l)st<)l th+)0htB he is aware that it is s+B +r i< the th+)0ht is <ree <r+% l)stB is 3@

aware that it is s+. HereinB %+n:sB when a %+n: is aware +< sens)al desire he re<lects G" ha1e sens)al desireH.M "n acc+rdance with these teachin0s +< the B)ddhaB it has 'een stated in c+ll+;)ial lan0)a0e th)s& Jrisin0M while the a'd+%en is risin0I J<allin0M while the a'd+%en is <allin0I J'endin0M while the li%'s are 'endin0I Jstretchin0M while the li%'s are stretchin0I Jwanderin0M while the %ind is wanderin0I Jthin:in0MB Jre<lectin0MB +r J:n+win0M while +ne is s+ en0a0edI J<eelin0 sti<<B h+tBM +r Jin painM while +ne <eels s+I Jwal:in0B standin0B sittin0BM +r Jlyin0M while +ne is s+ d+in0. Here it sh+)ld 'e n+ted that wal:in0 and s+ +n are stated in c+%%+n w+rds instead +< J'ein0 aware +< the inner wind ele%ent %ani<estin0 itsel< in the %+1e%ent +< the li%'sBM as is stated in the P8 i texts. #isin0 and =allin0 M+1e%ent +< the A'd+%en "t is ;)ite in a0ree%ent with the B)ddhaHs teachin0s t+ c+nte%plate +n the risin0 and <allin0 %+1e%ents +< the a'd+%en. S)ch risin0 and <allin0 is a physical pr+cess CrOpaD ca)sed 'y the press)re +< the wind ele%ent. The wind ele%ent is incl)ded in the %aterial 0r+)p +< the <i1e a00re0ates C:handh8DI in the tactile +'Eect +< the twel1e sense 'ases C8yatanaDI in the '+dy i%pressi+n +< the ei0hteen ele%ents Cdh8t)DI in the wind ele%ent +< the <+)r %aterial ele%ents C%ah8'hOtaDI in the tr)th +< s)<<erin0 +< the <+)r n+'le tr)ths CsaccaD. The %aterial a00re0ateB a tactile +'EectB a '+dy i%pressi+n and the tr)th +< s)<<erin0 are certainly +'Eects <+r insi0ht c+nte%plati+n. S)rely they are n+t +therwise. 35

The risin0 and <allin0 %+1e%ent +< the a'd+%en is there<+re a pr+per +'Eect <+r c+nte%plati+nB and while s+ c+nte%platin0B 'ein0 aware that it is ')t a %+1e%ent +< the wind ele%entB s)'Eect t+ the laws +< i%per%anenceB s)<<erin0 and )ns)'stantialityB is ;)ite in a0ree%ent with the B)ddhaHs disc+)rses +n :handhasB 8yatanasB dh8t)s and saccas. *hile the a'd+%en is risin0 and <allin0B the press)re and %+1e%ent experienced there'y is a %ani<estati+n +< the wind ele%ent which is tactileB and percei1in0 that ri0htly as s)ch is ;)ite in acc+rdance with what the B)ddha ta)0ht as 'rie<ly sh+wn 'el+w. JApply y+)r %ind th+r+)0hlyB %+n:sB t+ '+dy and re0ard it in its tr)e nat)re as i%per%anent.M JM+n:sB when a %+n: sees the '+dy which is i%per%anentB as i%per%anentB this 1iew +< his is ri0ht 1iew.M JHereinB %+n:sB a %+n: re<lects& GS)ch is %aterial <+r%B s)ch is its 0enesisB s)ch its passin0 awayH.M JApply y+)r %inds th+r+)0hlyB %+n:sB t+ the tactile +'Eects and re0ard their tr)e nat)re as i%per%anent.M JM+n:sB when a %+n: sees tactile +'Eects which are i%per%anentB this 1iew +< his is ri0ht 1iew. H+we1erB 'y <)lly :n+win0 and c+%prehendin0B 'y detachin0 hi%sel< <r+% and a'and+nin0 the tactile +'EectsB +ne is capa'le +< extin0)ishin0 ill.M J"n hi% wh+ :n+ws and sees tactile +'Eects as i%per%anentB i0n+rance 1anishes and :n+wled0e arises.M 36

JHereinB %+n:sB a %+n: is aware +< the +r0an +< t+)ch and tan0i'les.M J*hate1er is an internal ele%ent +< %+ti+nB and whate1er is an external ele%ent +< %+ti+nB E)st these are the ele%ent +< %+ti+n. By %eans +< per<ect int)iti1e wisd+% it sh+)ld 'e seen +< this as it really isB th)s& GThis is n+t %ineB this " a% n+tB this is n+t %y sel<H. Th)s it will 'e seen that the c+nte%plati+n +< the risin0 and the <allin0 %+1e%ent +< the a'd+%en is in acc+rd with the a'+1e disc+)rses and als+ with the Mah8satipa h8na S)tta CDh8t)%anasi:8rapa''a / secti+n +n attenti+n t+ the ele%entsDB A0ainB the wind ele%ent that ca)ses the %+1e%ent and press)re +< the a'd+%enB c+%prised in the c+rp+reality 0r+)pB is the tr)th +< s)<<erin0. 47

Mah8s9 S8sana ,ei:tha Meditati+n -entreB ,an0+nB Myan%ar "n<+r%ati+n <+r =+rei0n Meditat+rs Mailin0 Address& B)ddha S8sana N)00aha Or0anisati+n N+ .4B S8sana Either #+ad ,an0+nB C#an0++nD ..27. Myan%ar CB)r%aD Teleph+ne& CV63D 7. 3?.6@.B 33237. =ax& 256647B 25664. President& U Hla yain0 The Meditati+n -entre& This %editati+n centre was +pened in .637B with the M+st Venera'le Mah8s9 Say8daw as its Principle Precept+r. The %+st Venera'le Mah8s9 Say8daw started the teachin0 +< the Mah8s9 %eth+d +< insi0ht in .6?@ and ta)0ht <+r >> years )ntil his death in A)0)stB .652. The centre has pr+spered with )p t+ 377 %editat+rs Cy+0isD practicin0 intensi1e %editati+n daily at the centre. "t is l+cated +n appr+xi%ately twenty acres +< ;)iet pleasant 0arden land in Her%ita0e. There are +1er +ne h)ndred ')ildin0s +n the 0r+)nd <+r h+)sin0 the %editati+n teachers and 4.

%editat+rs '+th %+n:sB n)ns and laityB %en as well as w+%en and pr+1idin0 c+%plete retreat <acilities. !+cati+n& The centre is +nly a'+)t 27 %in)tes 'y taxi <r+% ,an0+nHs Min0alad+n Airp+rtB +r a'+)t 27 %in)tes 'y taxi <r+% the T+)rist -entre in d+wnt+wn ,an0+n. "t is sh+wn +n t+)rist 0)ide %aps and there is a pr+%inent si0n '+ard at the E)ncti+n +< a'a$Aye Pa0+da #+ad with S8sana ,ei:tha #+ad. Acc+%%+dati+n& B+ardin0 and l+d0in0 are <ree t+ <+rei0n %editat+rs <+r the peri+d +< their practice at the centre. Acc+%%+dati+n <+r Bhi::h)s C%+n:sDB Thilashins Cn)nsD and w+%en %editat+rs is separate and assi0ned +n arri1al. All r++%s ha1e 'eddin0 and %+s;)it+ nets. *here1er p+ssi'le sin0le r++%s are pr+1ided <+r <+rei0nersB ')t they %ay ha1e s+%eti%es t+ share. ,+) sh+)ld pr+1ide y+)r +wn t+iletriesB t+welsB 1ita%ins and %edicinesB and c)shi+ns i< y+) need the%. Medical -are& There is a dispensary at the -entre <+r treat%ent +< %in+r ail%ents +pen e1ery M+ndayB *ednesday and =riday <r+% ? t+ 4p%. -ases needin0 special attenti+n will 'e treated at the State H+spital. Meditat+rs pre<errin0 treat%ent at a pri1ate clinic will the%sel1es ha1e t+ 'ear the necessary expenses. Pr+0ra%%e +< Meditati+n&There is n+ peri+dically sched)led +r wee:end -+)rsesB ')t the -entre is +pen thr+)0h+)t the year t+ recei1e th+se wh+ are prepared t+ )nderta:e <)ll$ti%e Satipattana Vipassan8 %editati+n <+r six t+ twel1e wee:s. All lay ,+0is C%editat+rsD are expected t+ +'ser1e the Ei0ht Precepts thr+)0h+)t the len0th +< their stayB and 42

these will 'e explained 'y the Meditati+n Teacher at the ti%e +< ind)cti+n. The +'ser1ance +< these %+ral Precepts c+nd)ces t+ the de1el+p%ent +< Vipassan8 insi0ht :n+wled0e. At the ti%e +< their ind)cti+nB a taperec+rded tal: +n Satipattana Vipassan8 Meditati+nB its p)rp+seB %eth+d +< practice and 'ene<its deri1ed there<r+% is played <+r the new %editat+r. The Daily Pr+0ra%%e +< Meditati+n Practice& The day starts at > a% and c+ntin)es )ntil ..p% with 'rea:s <+r %ealsB 'athB etc. Al%+st the entire day is spent in silent indi1id)al %editati1e practice alternatin0 with 0r+)p sittin0s in a %editati+n hall. "ndi1id)al inter1iews with the %editati+n teacher are sched)led at re0)lar inter1als t+ ena'le the %editat+rs t+ rep+rt their %editati+nal experiences and t+ recei1e necessary 0)idance 'y their teacher <+r <)rther pr+0ress. "n additi+nB Dha%%a tal:s will 'e 0i1en <r+% ti%e t+ ti%e t+ the practisin0 %editat+rs 'y the seni+r %editati+n Teachers. "n this way each %editat+r will recei1e pers+nal attenti+n and 0)idance thr+)0h+)t the entire c+)rse +< %editati+n and will ha1e the +pp+rt)nity +< 0ainin0 pers+nal :n+wled0e and experience +< Satipattana Vipassan8 Meditati+n thr+)0h all sta0es +< pr+0ressi1e 1ipassan8 insi0ht. N.B. All instr)cti+n and disc+)rses <+r <+rei0n %editat+rs will 'e thr+)0h the %edi)% +< En0lish which the pr+specti1e %editat+r sh+)ld ha1e at least at w+r:in0 :n+wled0e. 4>