Instructions to Insight Meditation

TUESDAY, 07 APRIL 2009 08:07

by Venerable Mahasi Sayadaw
(The following is a talk by the Ven. Mahasi Sayadaw Agga Maha Pandita U Sobhana given to his disciples
on their induction into Vipassana Meditation at Sasana eiktha Meditation !entre" #angoon" $ur%a. &t was
translated fro% the $ur%ese by U 'yi 'yi (
The practice of Vipassana or Insiht !e"itation is the effort #a"e $% the #e"itator to &n"erstan" correct'%
the nat&re of the ps%cho(ph%sica' pheno#ena ta)in p'ace in his o*n $o"%+ Ph%sica' pheno#ena are the
thins or o$,ects *hich one c'ear'% percei-es aro&n" one+ The *ho'e of one.s $o"% that one c'ear'%
percei-es constit&tes a ro&p of #ateria' /&a'ities 0rupa1+ Ps%chica' or #enta' pheno#ena are acts of
conscio&sness or a*areness 0na%a1+ These 0na%a)rupas1 are c'ear'% percei-e" to $e happenin *hene-er
the% are seen, hear", s#e't, taste", to&che", or tho&ht of+ 2e #&st #a)e o&rse'-es a*are of the# $%
o$ser-in the# an" notin th&s: 3Seein, seein., 3hearin, hearin., 3s#e''in s#e''in., 3tastin, tastin.,
3to&chin, to&chin., or 3thin)in, thin)in+. E-er% ti#e one sees, hears, s#e''s, tastes, to&ches, or thin)s,
one sho&'" #a)e a note of the fact+ 4&t in the $einnin of one.s practice, one cannot #a)e a note of e-er%
one of these happenins+ 5ne sho&'", therefore, $ein *ith notin those happenins *hich are conspic&o&s
an" easi'% percei-a$'e+
2ith e-er% act of $reathin, the a$"o#en rises an" fa''s, *hich #o-e#ent is a'*a%s e-i"ent+ This is the
#ateria' /&a'it% )no*n as vayodhatu0the e'e#ent of #otion1+ 5ne sho&'" $ein $% notin this #o-e#ent,
*hich #a% $e "one $% the #in" intent'% o$ser-in the a$"o#en+ Yo& *i'' fin" the a$"o#en risin *hen %o&
$reathe in, an" fa''in *hen %o& $reathe o&t+ The risin sho&'" $e note" #enta''% as 3risin., an" the fa''in
as 3fa''in.+ If the #o-e#ent is not e-i"ent $% ,&st notin it #enta''%, )eep to&chin the a$"o#en *ith the
pa'# of %o&r han"+ Do not a'ter the #anner of %o&r $reathin+ 6either s'o* it "o*n, nor #a)e it faster+ Do
not $reathe too -ioro&s'%, either+ Yo& *i'' tire if %o& chane the #anner of %o&r $reathin+ 4reathe stea"i'%
as &s&a' an" note the risin an" fa''in of the a$"o#en as the% occ&r+ 6ote it #enta''%, not -er$a''%+
In vipassana #e"itation, *hat %o& na#e or sa% "oesn.t #atter+ 2hat rea''% #atters is to )no* or percei-e+
2hi'e notin the risin of the a$"o#en, "o so fro# the $einnin to the en" of the #o-e#ent ,&st as if %o&
are seein it *ith %o&r e%es+ Do the sa#e *ith the fa''in #o-e#ent+ 6ote the risin #o-e#ent in s&ch a
*a% that %o&r a*areness of it is conc&rrent *ith the #o-e#ent itse'f+ The #o-e#ent an" the #enta'
a*areness of it sho&'" coinci"e in the sa#e *a% as a stone thro*n hits the taret+ Si#i'ar'% *ith the fai'in
#o-e#ent+
Yo&r #in" #a% *an"er e'se*here *hi'e %o& are notin the a$"o#ina' #o-e#ent+ This #&st a'so $e note"
$% #enta''% sa%in 3*an"erin, *an"erin+. 2hen this has $een note" once or t*ice, the #in" stops
*an"erin, in *hich case %o& o $ac) to notin the risin an" fa''in of the a$"o#en+ If the #in" reaches
so#e*here, note as 3reachin, reachin+. Then o $ac) to the risin an" fa''in of the a$"o#en+ If %o&
i#aine #eetin so#e$o"%, note as 3#eetin, #eetin+. Then $ac) to the risin an" fa''in+ If %o& i#aine
#eetin an" ta')in to so#e$o"%, note as 3ta')in, ta')in+.
In short, *hate-er tho&ht or ref'ection occ&rs sho&'" $e note"+ If %o& i#aine, note as 3i#ainin.+ If %o&
thin), 3thin)in.+ If %o& p'an, 3p'annin.+ If %o& percei-e, 3percei-in.+ If %o& ref'ect, 3ref'ectin.+ If %o& fee'
happ%, 3happ%.+ If %o& fee' $ore", 3$ore".+ If %o& fee' 'a", 3'a".+ If %o& fee' "isheartene", 3"isheartene".+
6otin a'' these acts of conscio&sness is ca''e" cittanupassana+
4eca&se *e fai' to note these acts of conscio&sness, *e ten" to i"entif% the# *ith a person or in"i-i"&a'+
2e ten" to thin) that it is 3I. *ho is i#ainin, thin)in, p'annin, )no*in 0or percei-in1+ 2e thin) that there
is a person *ho fro# chi'"hoo" on*ar"s has $een 'i-in an" thin)in+ Act&a''%, no s&ch person e7ists+ There
are instea" on'% these contin&in an" s&ccessi-e acts of conscio&sness+ That is *h% *e ha-e to note these
acts of conscio&sness an" )no* the# for *hat the% are+ That is *h% *e ha-e to note each an" e-er% act of
conscio&sness as it arises+ 2hen so note", it ten"s to "isappear+ 2e then o $ac) to notin the risin an"
fa''in of the a$"o#en+
2hen %o& ha-e sat #e"itatin for 'on, sensations of stiffness an" heat *i'' arise in %o&r $o"%+ These are to
$e note" caref&''% too+ Si#i'ar'% *ith sensations of pain an" tire"ness+ A'' of these sensations
are dukkhavedana 0fee'in of &nsatisfactoriness1 an" notin the# isvedananupassana+ 8ai'&re or o#ission
to note these sensations #a)es %o& thin), 33I a# stiff, I a# fee'in hot, I a# in pain+ I *as a'' riht a #o#ent
ao+ 6o* I a# &neas% *ith these &np'easant sensations+.. The i"entification of these sensations *ith the
eo is #ista)en+ There is rea''% no 3I. in-o'-e", on'% a s&ccession of one ne* &np'easant sensation after
another+
It is ,&st 'i)e a contin&o&s s&ccession of ne* e'ectrica' i#p&'ses that 'iht &p e'ectric 'a#ps+ E-er% ti#e
&np'easant contacts are enco&ntere" in the $o"%, &np'easant sensations arise one after another+ These
sensations sho&'" $e caref&''% an" intent'% note", *hether the% are sensations of stiffness, of heat or of
pain+ In the $einnin of the yogi*s #e"itationa' practice, these sensations #a% ten" to increase an" 'ea" to
a "esire to chane his post&re+ This "esire sho&'" $e note", after *hich the yogi sho&'" o $ac) to notin
the sensations of stiffness, heat, etc+
3Patience 'ea"s to 6i$$ana ., as the sa%in oes+ This sa%in is #ost re'e-ant in #e"itationa' effort+ 5ne
#&st $e patient in #e"itation+ If one shifts or chanes one.s post&re too often $eca&se one cannot $e
patient *ith the sensation of stiffness or heat that arises, sa%adhi 0oo" concentration1 cannot "e-e'op+
If sa%adhi cannot "e-e'op, insiht cannot res&'t an" there can $e no attain#ent of %agga 0the path that
'ea"s to 6i$$ana1, phala 0the fr&it of that path1 an" 'ibbana+ That is *h% patience is nee"e" in #e"itation+ It
is patience #ost'% *ith &np'easant sensations in the $o"% 'i)e stiffness, sensations of heat an" pain, an"
other sensations that are har" to $ear+ 5ne sho&'" not i##e"iate'% i-e &p one.s #e"itation on the
appearance of s&ch sensations an" chane one.s #e"itationa' post&re+ 5ne sho&'" o on patient'%, ,&st
notin as 3stiffness, stiffness. or 3hot, hot.+ !o"erate sensations of these )in"s *i'' "isappear if one oes on
notin the# patient'%+ 2hen concentration is oo" an" stron, e-en intense sensations ten" to "isappear+
5ne then re-erts to notin the risin an" fa''in of the a$"o#en+
5ne *i'' of co&rse ha-e to chane one.s post&re if the sensations "o not "isappear e-en after one has note"
the# for a 'on ti#e, an" if on the other han" the% $eco#e &n$eara$'e+ 5ne sho&'" then $ein notin as
3*ishin to chane, *ishin to chane+. If the ar# rises, note as 3risin, risin+. If it #o-es, note as 3#o-in,
#o-in.+ This chane sho&'" $e #a"e ent'% an" note" as 3risin, risin., 3#o-in, #o-in. an" 3to&chin,
to&chin.+ If the $o"% s*a%s, 3s*a%in, s*a%in+. If the foot rises, 3risin, risin.+ If it #o-es, 3#o-in,
#o-in.+ If it "rops, 3"roppin, "roppin+. If there is no chane, $&t on'% static rest, o $ac) to notin the
risin an" fa''in of the a$"o#en+ There #&st $e no inter#ission in $et*een, on'% conti&it% $et*een a
prece"in act of notin an" a s&ccee"in one, $et*een a prece"in sa%adhi 0state of concentration1 an" a
s&ccee"in one, $et*een a prece"in act of inte''ience an" a s&ccee"in one+ 5n'% then *i'' there $e
s&ccessi-e an" ascen"in staes of #at&rit% in theyogi*s state of inte''ience+ Magga)'ana an" Phala)
nana 0)no*'e"e of the path an" its fr&ition1 are attaine" on'% *hen there is this )in" of atherin
#o#ent&#+ The #e"itati-e process is 'i)e that of pro"&cin fire $% eneretica''% an" &nre#ittin'% r&$$in
t*o stic)s of *oo" toether so as to attain the necessar% intensit% of heat 0*hen the f'a#e arises1+
In the sa#e *a%, the notin in vipassana #e"itation sho&'" $e contin&a' an" &nre#ittin, *itho&t an% restin
inter-a' $et*een acts of notin *hate-er pheno#ena #a% arise+ 8or instance, if a sensation of itchiness
inter-enes an" the yogi "esires to scratch $eca&se it is har" to $ear, $oth the sensation an" the "esire to
et ri" of it sho&'" $e note", *itho&t i##e"iate'% ettin ri" of the sensation $% scratchin+
If one oes on perse-erin'% notin th&s, the itchiness enera''% "isappears, in *hich case one re-erts to
notin the risin an" fa''in of the a$"o#en+ If the itchiness "oes not in fact "isappear, one has of co&rse to
e'i#inate it $% scratchin+ 4&t first, the "esire to "o so sho&'" $e note"+ A'' the #o-e#ents in-o'-e" in the
process of e'i#inatin this sensation sho&'" $e note", especia''% the to&chin, p&''in an" p&shin, an"
scratchin #o-e#ents, *ith an e-ent&a' re-ersion to notin the risin an" fa''in of the a$"o#en+
E-er% ti#e %o& #a)e a chane of post&re, %o& $ein *ith notin %o&r intention or "esire to #a)e the
chane, an" o on to notin e-er% #o-e#ent c'ose'%, s&ch as risin fro# the sittin post&re, raisin the ar#,
#o-in an" stretchin it+ Yo& sho&'" #a)e the chane at the sa#e ti#e as notin the #o-e#ents in-o'-e"+
As %o&r $o"% s*a%s for*ar", note it+ As %o& rise, the $o"% $eco#es 'iht an" rises+ 9oncentratin %o&r #in"
on this, %o& sho&'" ent'% note as 3risin, risin.+
The yogi sho&'" $eha-e as if he *ere a *ea) in-a'i"+ Peop'e in nor#a' hea'th rise easi'% an" /&ic)'% or
a$r&pt'%+ 6ot so *ith fee$'e in-a'i"s, *ho "o so s'o*'% an" ent'%+ The sa#e is the case *ith peop'e
s&fferin fro# 3$ac)(ache. *ho rise ent'% 'est the $ac) h&rt an" ca&se pain+
So a'so *ith #e"itatin yogis+ The% ha-e to #a)e their chanes of post&re ra"&a''% an" ent'%: on'% then
*i'' #in"f&'ness, concentration an" insiht $e oo"+ 4ein therefore *ith ent'e an" ra"&a' #o-e#ents+
2hen risin, the yogi #&st "o so ent'% 'i)e an in-a'i", at the sa#e ti#e notin as 3risin, risin.+ 6ot on'%
this: tho&h the e%e sees, the yogi #&st act as if he "oes not see+ Si#i'ar'% *hen the ear hears+ 2hi'e
#e"itatin, the yogi*s concern is on'% to note+ 2hat he sees an" hears are not his concern+ So *hate-er
strane or stri)in thins he #a% see or hear, he #&st $eha-e as if he "oes not see or hear the#, #ere'%
notin caref&''%+
2hen #a)in $o"i'% #o-e#ents, the yogi sho&'" "o so ra"&a''% as if he *ere a *ea) in-a'i", ent'%
#o-in the ar#s an" 'es, $en"in or stretchin the#, $en"in "o*n the hea" an" $rinin it &p+ A'' these
#o-e#ents sho&'" $e #a"e ent'%+ 2hen risin fro# the sittin post&re, he sho&'" "o so ra"&a''%, notin
as 3risin, risin+. 2hen straihtenin &p an" stan"in, note as 3stan"in, stan"in.+ 2hen 'oo)in here an"
there, note as 3'oo)in, seein.+ 2hen *a')in note the steps, *hether the% are ta)en *ith the riht or the
'eft foot+ Yo& #&st $e a*are of a'' the s&ccessi-e #o-e#ents in-o'-e", fro# the raisin of, the foot to the
"roppin of it+ 6ote each step ta)en, *hether *ith the riht foot or the 'eft foot+ This is the #anner of notin
*hen one *a')s fast+
It *i'' $e eno&h if %o& note th&s *hen *a')in fast an" *a')in so#e "istance+ 2hen *a')in s'o*'% or
"oin the canka%a *a') 0*a')in &p an" "o*n1, three #o-e#ents sho&'" $e note" in each step: *hen the
foot is raise", *hen it is p&she" for*ar", an" *hen it is "roppe"+ 4ein *ith notin the raisin an" "roppin
#o-e#ents+ 5ne #&st $e proper'% a*are of the raisin of the foot+ Si#i'ar'%, *hen the foot is "roppe", one
sho&'" $e proper'% a*are of the 3hea-%. fa''in of the foot+
5ne #&st *a'), notin as 3raisin, "roppin. *ith each step+ This notin *i'' $eco#e easier after a$o&t t*o
"a%s+ Then o on to notin the three #o-e#ents as "escri$e" a$o-e, as 3raisin, p&shin for*ar",
"roppin.+ In the $einnin, it *i'' s&ffice to note one or t*o #o-e#ents on'%, th&s 3riht step, 'eft step. *hen
*a')in fast an" 3raisin, "roppin. *hen *a')in s'o*'%+ If *hen *a')in th&s, %o& *ant to sit "o*n, note as
.*antin to sit "o*n, *antin to sit "o*n+. 2hen act&a''% sittin "o*n, note concentrate"'% the 3hea-%. fa''in
of %o&r $o"%+
2hen %o& are seate", note the #o-e#ents in-o'-e" in arranin %o&r 'es an" ar#s+ 2hen there are no
s&ch #o-e#ents, $&t ,&st a sti''ness 0static rest1 of the $o"%, note the risin an" fa''in of the a$"o#en+
2hi'e notin th&s an" if stiffness of %o&r 'i#$s an" sensation of heat in an% part of %o&r $o"% arise, o on to
note the#+ Then $ac) to 3risin, fa''in.+ 2hi'e notin th&s an" if a "esire to 'ie "o*n arises, note it an" the
#o-e#ents of %o&r 'es an" ar#s as %o& 'ie "o*n+ The raisin of the ar#, the #o-in of it, the restin of the
e'$o* on the f'oor, the s*a%in of the $o"%, the stretchin of 'es, the 'istin of the $o"% as one s'o*'%
prepares to 'ie "o*n, a'' these #o-e#ents sho&'" $e note"+
To note as %o& 'ie "o*n th&s is i#portant+ In the co&rse of this #o-e#ent 0that is, '%in "o*n1, %o& can ain
a "istincti-e )no*'e"e 0that is,%agga)nana an" phala)nana the )no*'e"e of the path an" its fr&ition1+
2hen sa%adhi 0concentration1 an" nana 0insiht1 are stron, the "istincti-e )no*'e"e can co#e at an%
#o#ent+ It can co#e in a sin'e 3$en". of the ar# or in a sin'e 3stretch. of the ar#+ Th&s it *as that the
;enera$'e Anan"a $eca#e an arahat+
The ;en+ Anan"a *as tr%in stren&o&s'% to attain Arahatship o-erniht on the e-e of the first 4&""hist
co&nci'+ <e *as practisin the *ho'e niht the for# of vipassana #e"itation )no*n as kiyagatasati, notin
his steps, riht an" 'eft, raisin, p&shin for*ar" an" "roppin of the feet: notin, happenin $% happenin,
the #enta' "esire to *a') an" the ph%sica' #o-e#ent in-o'-e" in *a')in+ A'tho&h this *ent on ti'' it *as
near'% "a*n, he ha" not %et s&ccee"e" in attainin Arahatship+ Rea'i=in that he ha" practise" the *a')in
#e"itation to e7cess an" that, in or"er to $a'ance sa%adhi 0concentration1 an" -iri%a 0effort1, he sho&'"
practise #e"itation in the '%in post&re for a *hi'e, he entere" his cha#$er+ <e sat on the co&ch an" then
'a% hi#se'f "o*n+ 2hi'e "oin so an" notin 3'%in, '%in,. he attaine" Arahatship in an instant+
The ;en+ Anan"a *as on'% a sotapanna 0that is, a strea# *inner or one *ho has attaine" the first stae on
the path to 'ibbana1 $efore he th&s 'a% hi#se'f "o*n+ 8ro# sotapannahoo", he contin&e" to #e"itate an"
reache" sakadaga%ihoo" 0that is, the con"ition of the once(ret&rner or one *ho has attaine" the secon"
stae on the path1, anaga%ihoo" 0that is, the state of the non(ret&rner or one *ho has attaine" the thir"
stae on the path1 an" arahatship 0that is, the con"ition of the no$'e one *ho has attaine" the 'ast stae on
the path+1 Reachin these three s&ccessi-e staes of the hiher path too) on'% a 'itt'e *hi'e+ >&st thin) of this
e7a#p'e of the ;en+ Anan"a.s attain#ent of arahatship+ S&ch attain#ent can co#e at an% #o#ent an" nee"
not ta)e 'on+
That is *h% the yogi sho&'" note *ith "i'ience a'' the ti#e+ <e sho&'" not re'a7 in his notin, thin)in 33this
'itt'e 'apse sho&'" not #atter #&ch+.. A'' #o-e#ents in-o'-e" in '%in "o*n an" arranin the ar#s an" 'es
sho&'" $e caref&''% an" &nre#ittin'% note"+ If there is no #o-e#ent, $&t on'% sti''ness 0of the $o"%1, o $ac)
to notin the risin an" fa''in of the a$"o#en+ E-en *hen it is ettin 'ate an" ti#e for s'eep, the yogisho&'"
not o to s'eep %et, "roppin his notin+ A rea''% serio&s an" eneretic yogi sho&'" practise #in"f&'ness as if
he *ere foroin his s'eep a'toether+ <e sho&'" o on #e"itatin ti'' he fa''s as'eep+ If the #e"itation is
oo" an" has the &pper han", he *i'' not fa'' as'eep+ If, on the other han", "ro*siness has the &pper han",
he *i'' fa'' as'eep+ 2hen he fee's s'eep%, he sho&'" note as 3s'eep%, s'eep%.: if his e%e'i"s "roop, 3"roopin.: if
the% $eco#e hea-% or 'ea"en, 3hea-%.: if the e%es $eco#e s#artin, 3s#artin.+ 6otin th&s, the "ro*siness
#a% pass an" the e%es $eco#e 3c'ear. aain+
The yogi sho&'" then note as 3c'ear, c'ear. an" o on to note the risin an" fa''in of the a$"o#en+ <o*e-er,
perse-erin'% the yogi #a% o on #e"itatin, if rea' "ro*siness inter-enes, he "oes fa'' as'eep+ it is not
"iffic&'t to fa'' as'eep: in fact, it is eas%+ If %o& #e"itate in the '%in post&re, %o& ra"&a''% $eco#e "ro*s%
an" e-ent&a''% fa'' as'eep+ That is *h% the $einner in #e"itation sho&'" not #e"itate too #&ch in the '%in
post&re+ <e sho&'" #e"itate #&ch #ore in the sittin an" *a')in post&res of the $o"%+ 4&t as it ro*s 'ate
an" $eco#es ti#e for s'eep, he sho&'" #e"itate in the '%in position, notin the risin an" fa''in #o-e#ents
of the a$"o#en+ <e *i'' then nat&ra''% 0a&to#atica''%1 fa'' as'eep+
The ti#e he is as'eep is the restin ti#e for the yogi+ 4&t for the rea''% serio&s yogi, he sho&'" 'i#it his
s'eepin ti#e to a$o&t fo&r ho&rs+ This is the 3#i"niht ti#e. per#itte" $% the 4&""ha+ 8o&r ho&rs. s'eep is
/&ite eno&h+ If the $einner in #e"itation thin)s that fo&r ho&rs. s'eep is not eno&h for hea'th, he #a%
e7ten" it to fi-e or si7 ho&rs+ Si7 ho&rs. s'eep is c'ear'% eno&h for hea'th+
2hen the yogi a*a)ens, he sho&'" at once res&#e notin+ The yogi *ho is rea''% $ent on attainin %agga)
nana an" phala)nana, sho&'" rest fro# #e"itationa' effort on'% *hen he is as'eep+ At other ti#es, in his
*a)in #o#ents, he sho&'" $e notin contin&a''% an" *itho&t rest+ That is *h%, as soon as he a*a)ens, he
sho&'" note the a*a)enin state of his #in" as 3a*a)enin, a*a)enin+. If he cannot %et #a)e hi#se'f
a*are of this, he sho&'" $ein notin the risin an" fa''in of the a$"o#en+
If he inten"s to et &p fro# $e", he sho&'" note as 3inten"in to et &p, inten"in to et &p+. <e sho&'" then
o on to note the chanin #o-e#ents he #a)es as he arranes his ar#s an" 'es+ 2hen he raises his
hea" an" rises, note as 3risin, risin.+ 2hen he is seate": note as 3sittin, sittin+. If he #a)es an% chanin
#o-e#ents as he arranes his ar#s an" 'es, a'' of these #o-e#ents sho&'" a'so $e note"+ If there are no
s&ch chanes, $&t on'% a sittin /&iet'%, he sho&'" re-ert to notin the risin an" fa''in #o-e#ents of the
a$"o#en+
5ne sho&'" a'so note *hen one *ashes one.s face an" *hen one ta)es a $ath+ As the #o-e#ents in-o'-e"
in these acts are rather /&ic), as #an% of the# sho&'" $e note" as possi$'e+ There are then acts of
"ressin, of ti"%in &p the $e", of openin an" c'osin the "oor: a'' these sho&'" a'so $e note" as c'ose'% as
possi$'e+
2hen the yogi has his #ea' an" 'oo)s at the #ea'(ta$'e, he sho&'" note as 3'oo)in, seein, 'oo)in,
seein+. 2hen he e7ten"s his ar# to*ar"s the foo", to&ches it, co''ects an" arranes it, han"'es it an"
$rins it to the #o&th, $en"s his hea" an" p&ts the #orse' of foo" into his #o&th, "rops his ar# an" raises
his hea" aain, a'' these #o-e#ents sho&'" $e "&'% note"+
0This *a% of notin is in accor"ance *ith the 4&r#ese *a% of ta)in a #ea'+ Those *ho &se for) an" spoon
or chopstic)s sho&'" note the #o-e#ents in an appropriate #anner+1
2hen he che*s the foo", he sho&'" note as 3che*in, che*in.+ 2hen he co#es to )no* the taste of the
foo", he sho&'" note as 3)no*in, )no*in.+ As he re'ishes the foo" an" s*a''o*s it, as the foo" oes "o*n
his throat, he sho&'" note a'' these happenins+ This is ho* the yogisho&'" note as he ta)es one #orse'
after another of his foo"+ As he ta)es his so&p, a'' the #o-e#ents in-o'-e" s&ch as e7ten"in of the ar#,
han"'in of the spoon an" scoopin *ith it an" so on, a'' these sho&'" $e note"+ To note th&s at #ea'(ti#e is
rather "iffic&'t as there are so #an% thins to o$ser-e an" note+ The $einnin yogi is 'i)e'% to #iss se-era'
thins *hich he sho&'" note, $&t he sho&'" reso'-e to note a''+ <e cannot of co&rse he'p it if he o-er'oo)s
an" #isses so#e, $&t as his sa%adhi 0concentration1 $eco#es stron, he *i'' $e a$'e to note c'ose'% a''
these happenins+
2e'', I ha-e #entione" so #an% thins for the yogi to note+ 4&t to s&##arise, there are on'% a fe* thins to
note+ 2hen *a')in fast, note as 3riht step., 3'eft step., an" as 3raisin, "roppin. *hen *a')in s'o*'%+
2hen sittin /&iet'%, ,&st note the risin an" fa''in of the a$"o#en+ 6ote the sa#e *hen %o& are '%in, if
there is nothin partic&'ar to note+ 2hi'e notin th&s an" if the #in" *an"ers, note the acts of conscio&sness
that arise+ Then $ac) to the risin an" fa''in of the a$"o#en+ 6ote a'so the sensations of stiffness, pain an"
ache, an" itchiness as the% arise+ Then $ac) to the risin an" fa''in of the a$"o#en+ 6ote a'so, as the%
arise, the $en"in an" stretchin an" #o-in of the 'i#$s, $en"in an" raisin of the hea", s*a%in an"
straihtenin of the $o"%+ Then $ac) to the risin an" fa''in of the a$"o#en+
As the yogi oes on notin th&s, he *i'' $e a$'e to note #ore an" #ore of these happenins+ In the
$einnin, as his #in" *an"ers here an" there, the yogi #a% #iss notin #an% thins+ 4&t he sho&'" not $e
"isheartene"+ E-er% $einner in #e"itation enco&nters the sa#e "iffic&'t%, $&t as he $eco#es #ore
practise", he $eco#es a*are of e-er% act of #in"(*an"erin ti'' e-ent&a''% the #in" "oes not *an"er an%
#ore+ The #in" is then ri-ete" on the o$,ect of its attention, the act of #in"f&'ness $eco#in a'#ost
si#&'taneo&s *ith the o$,ect of its attention s&ch as the risin an" fa''in of the a$"o#en+ 0In other *or"s
the risin of the a$"o#en $eco#es conc&rrent *ith the act of notin it, an" si#i'ar'% *ith the fa''in of the
a$"o#en+1
The ph%sica' o$,ect of attention an" the #enta' act of notin are occ&rrin as a pair+ There is in this
occ&rrence no person or in"i-i"&a' in-o'-e", on'% this ph%sica' o$,ect of attention an" the #enta' act of
notin occ&rrin as a pair+ The yogi *i'' in ti#e act&a''% an" persona''% e7perience these occ&rrences+ 2hi'e
notin the risin an" fa''in of the a$"o#en he *i'' co#e to "istin&ish the risin of the a$"o#en as ph%sica'
pheno#enon an" the #enta' act of notin of it as ps%chica' pheno#enon: si#i'ar'% *ith the fa''in of the
a$"o#en+ Th&s the yogi *i'' "istinct'% co#e to rea'i=e the si#&'taneo&s occ&rrence in pair of these ps%cho(
ph%sica' pheno#ena+
Th&s, *ith e-er% act of notin, the yogi *i'' co#e to )no* for hi#se'f c'ear'% that there are on'% this #ateria'
/&a'it% *hich is the o$,ect of a*areness or attention an" the #enta' /&a'it% that #a)es a note of it+ This
"iscri#inatin )no*'e"e is ca''e" na%arupa)pariccheda)nana, the $einnin of the vipassana)nana+ It is
i#portant to ain this )no*'e"e correct'%+ This *i'' $e s&ccee"e", as the yogi oes on, $% the )no*'e"e
that "istin&ishes $et*een the ca&se an" its effect, *hich )no*'e"e is ca''e" paccayapariggaha)nana+
As the yogi oes on notin, he *i'' see for hi#se'f that *hat arises passes a*a% after a short *hi'e+ 5r"inar%
peop'e ass&#e that $oth the #ateria' an" #enta' pheno#ena o on 'astin thro&ho&t 'ife, that is, fro#
%o&th to a"&'thoo"+ In fact, that is not so+ There is no pheno#enon that 'asts for e-er+ A'' pheno#ena arise
an" pass a*a% so rapi"'% that the% "o not 'ast e-en for the t*in)'in of an e%e+ The yogi *i'' co#e to )no*
this for hi#se'f as he oes on notin+ <e *i'' then $eco#e con-ince" of the i#per#anenc% of a'' s&ch
pheno#ena+ S&ch con-iction is ca''e" aniccanupassana)nana+
This )no*'e"e *i'' $e s&ccee"e" $% dukkhanupassana)nana, *hich rea'ises that a'' this i#per#anenc% is
s&fferin+ The yogi is a'so 'i)e'% to enco&nter a'' )in"s of har"ship in his $o"%, *hich is ,&st an areate of
s&fferins+ This is a'so dukkhanupassana)nana+ 6e7t, the yogi *i'' $eco#e con-ince" that a'' these ps%cho(
ph%sica' pheno#ena are occ&rrin of their o*n accor", fo''o*in no$o"%.s *i'' an" s&$,ect to no$o"%.s
contro'+ The% constit&te no in"i-i"&a' or eo(entit%+ This rea'isation is anattanupassana)nana+
2hen, as he oes on #e"itatin, the yogi co#es to rea'ise fir#'% that a'' these pheno#ena
are anicca, dukkha an" anatta, he *i'' attain'ibbana+ A'' the for#er
4&""has, Arahats an" Aryas rea'ise" 'ibbana fo''o*in this -er% path+ A'' #e"itatin yogis sho&'" reconise
that the% the#se'-es are no* on this sati)patthana path, in f&'fi'#ent of their *ish for attain#ent of %agga)
nana 0)no*'e"e of the path1, phala)nana0)no*'e"e of the fr&ition of the path1 an" 'ibbana) dha%%a, an"
fo''o*in the ripenin of their para%i 0perfection of -irt&e1+ The% sho&'" fee' 'a" at this an" at the prospect
of e7periencin the no$'e )in" of sa%adhi 0tran/&i''it% of #in" $ro&ht a$o&t $% concentration1
an" nana0s&pra#&n"ane )no*'e"e or *is"o#1 e7perience" $% the 4&""has, Arahats an" Aryas an" *hich
the% the#se'-es ha-e ne-er e7perience" $efore+
It *i'' not $e 'on $efore the% *i'' e7perience for the#se'-es the %agga)nana, phala)nana an" 'ibbana)
dha%%a e7perience" $% the 4&""has,Arahats an" Aryas+ As a #atter of fact+ these #a% $e e7perience" in
the space of a #onth or of t*ent% or fifteen "a%s of their #e"itationa' practice+ Those *hose para%i is
e7ceptiona' #a% e7perience these "ha##as e-en *ithin se-en "a%s+ The yogi sho&'" therefore rest content
in the faith that he *i'' attain these dha%%as in the ti#e specifie" a$o-e, that he *i'' $e free" of sakkaya)
ditthi 0eo($e'ief1 an" vicikiccha0"o&$t or &ncertaint%1 an" sa-e" fro# the "aner of re$irth in the nether
*or'"s+ <e sho&'" o on *ith his #e"itationa' practice in this faith+ !a% %o& a'' $e a$'e to practise #e"itation
*e'' an" /&ic)'% attain that 'ibbana *hich the 4&""has, Arahats an" Aryas ha-e e7perience"?
Sa"h&? Sa"h&? Sa"h&?

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