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For example, kasina discs can be employed. The yogi takes, ler
us say, a coloured disc or spot and places it at an appropriate distance,
about the length of a plough-pole. He sits down with legs crossed
under him, faces the disc and holding the body erect he gazes on the
disc with eyes opened neither too wide nor too narrow. He lets his
mind dwell with earnestness on the disc in order togain fixity of mind.
He does this until at last, even with closed eyes he perceives a mental
reflex of the disc. This is the acquired image, uggaha-nimitta. As he
continues to direct attention to this image there may arise the spcitless
counter-image, patibhaga nimitta. Th is counter-image appears together
with the mind. lf he wills to see it far, he sees it far. lf he wills tosee
it near, to the left, to the right, within, without, above and below,
he sees it accordingly. After acquiring the counter image, the yogr
protects it rvith reverence through constant endeavour. Thereby he
acquires facility in the practice, and after due practice he gains
neighbourhood concentration. Fixed meditation, ihan4 fol lows neigh-
bourhood concentration. The kasina exercises produce the four stages
of fixed meditation.
Likewise he can practise the earth kasina, the water kasina, the
fire one of the benefits acquired through the ardent
kasina and so on.
practice of t}'e earth kasina is that a man, acquiring supernormal
power, is able to walk on water just as on earth. lf he gains super_
normal power through the practice of the water kasina he can bring
down rain or cause water to gush from his body. lf he gains super-
(3)
normal power through the practice of the fire kasina he is able to
produce smoke and flame. But somehow it is not possible easily to
acquire these powers in our day- Sunlun-gukyaung Sayadaw once
said that the times were no more opportune. One might be able to
gain attainment concentration through the practice of the kasina but
the supernormal benefits of the practice can hardly be acquired. Let
us say that one practises the earth kasina exercise' He gains mastery
of the signs, the nimitta. Let us say he goes to a pond and seating
himself near it he arouses in himself the elements of the earth kasina.
Then looking upon the waters of the pond he endeavours to turn them
into earth so that he may walk upon them. He will find at the most
that the water thickens to a slushy earth which cannot uphold his feet
when he attempts to walk upon it. Perhaps yogi in other countries
have done better but I believe it may be taken.as a general rule that
the acquisition of the total benefits of the kasina exercise are difficult
to achieve in our time.
greatly affected. He cotrld not sleep that night' He felt that he wanted
to undertake the practice but was afraid to mention his wish because
of his lack of knowledge of scriptural texts' The next day he asked
U Ba San whether a man ignorant of the texts could undertake the
practice. U Ba San replied that the practice of vipassana did not iequire
doctrinal knowledge but only deep interest and assiduity' He told
U
day'
Kyaw Din to practice in-breathing and out-breathing' So from'Jhat
whenever he could find the time U Kyaw Din would breathe in and
that breathing in and out alone was not sufficient; he also had to be
aware of the touch of breath on nostril tip'
geometrical patterns. He did not know what they were but felt that
,h.y *.r" the fruitsof practice' This greatly encouraged him and he
prictice'
began to practice more assiduously' With more intensive
(10)
sensations were sometimes intensely unpleasant. But
they did not deter
him. He b'elieved that they were the fruit of the practice and
if he
that
desired to win greater fruit he wourd have to overcome and get beyond
them. Therefore he generated more energy and deveroped a
more
rigorous mindfulness untir he overcame the upreasant
sensations and
passed beyond to the higher stages of the practice.
This statement is true. The yogi who essays too strenuously wili
become restless. But why does he become restless? lt is because
instead of being mindful of touch or sensation the yogi has his mind
on the effort he is making, The effort should not be allowed to draw
the attention away from the object of meditation. To keep the
attention on the obiect and yetio generate etfort thc yogi should first
-(12l,
insteadof being mindful of touch or sensation the yogi has his mind
dn the effort he is making, The effort should not be allowed to draw
the attention away from the obiect of meditation. To keep the
attention on the obiect and yet to generate effort the yogi should first
make sure that the attention is fixed on the obiect. When the obiect
has been grasped with full awareness and this awareness guarded with
mindfulness the yogi should step up the effort. When he proceeds
in this manner he will find that the generated effort sprves to fix the
attention more on the obiect- instead of distracting it away onto the
effort itself. Furthermore, a greater intentness of the mind has been
developed by the increased effort. I
With a further increase in the clarity and purity of the mind the
yogi sometimes becomes more perceptive to extrasensual things" lt is
not the true divine sight and divine hearing that he attains but it is
a power somewhat similar to these. Because of this power the yogi
can see what others cannot see, he can hear what others cannot hear.
People come to consult him and his predictions come true. He becomes
a sort of shaman. Thus he has degenerated from a vipassana yogi
(ls )
attained the said phase or stage. His only remark would be: "lf it
is so,. it is so." ln any case, a true attainment would need no
confirmation from another source. The yogi would know it himself.
Likewise a wrong sense of attainment would not need debunking; the
yogi would realise it for himself.
Does this mean then that the goal will forever be beyond our
reach? That is not so. Where Sunlun-gukyaung Sayadaw has trodden
we too can tread. we need only to follow his instructions faithfully.
Sunlun-gu kyau ng Sayadaw instructed us:
"Do not rbst when tired, scratch when itched, nor shift when
cramped."
We should keep our bodies and minds absolutely still and strive
till the end.
"The uncomfortable truly is the norm: the confortable will set
us all adrift on the currents of samsara.',
"This is the only way for the purification of beings, for the over-
coming ofsorrow and misery, for the destruction of pain and grief
for reaching the right path, for the attainment of Nibbana." Gautama
Buddha was referring in the Maha Satipatthana Sutta to the way to
mindfulness-mindfulness of body, sensation, consciousness, and mental
elements. Ir4indfulness is the high road but access to it is claimed by
many by-ways. Various methods are offered as means to the successful
establishment of mindfulness. The Maha Satipatthana Sutta itself con-
tains many methods and exercises. For the establishment of mindful-
ness of body there are exercises in mindfulness of breathing, the
postures of the body, the material elements, and cemetery contempla-
tions. For mindfulness of sensation there are pleasant sensation'
unpleasant sensation and neither-pleasant-nor-unpleasant sensation.
For mindfulness of consciousness there are enumerated sixteen types of
consciousness. The five hindrances, the five aggregates of clinging, the
six internal and six external sense-bases, the seven factors of enlighten-
ment and the four noble truths are the mental elements on which mind-
fulness can be develoPed.
complex society has also increased the call on abstraction and the
workings of the intellect. The peasant and worker too have grown
fond of the exercise of intellectualisation. Previous ages too havq had
lheir share of abstraction and intellectualisation but never before has
this habit spread so far and deep into all sections of society.
The man of this age wishes to escape from these artifacts of his
making and from these aspects of himself. But the escape he seeks
is not true liberation. He is too much attached to his things and to
himself to really want that. He desires escape only into a cocoon from
which he can emerge again to enioy, although always unsatisfactorily,
the material or intellectual objects of his fashioning and the idea and
*-;i[':t;,
roo. He does nor wish to exert himserr. He wants
theobiectsof his desire to arrive before him by the push of a button.
He demands faciliry and speeci. All his endeavours are directed towarcis
this end-to get what he wants in a capsule. This is a pillswallowing
world. And since he is lazy he dislikes mental discipline. As Edward
Conze has pointed out, modern individualism, the pretences of
democracy, and the current methods of education have combined to
produce a deep-rooted dislike of mental discipline. This shows itself
in an aversion to m'emorise the salient points of theory which are
required by various rneditations, not to mention the numerical lists
which often are the very backbone of some of the training.
Modern man does not care too much for the total retiremcnt of
a monastic life in which the meditative exercises can be pursued
regularly without intermission. He has many worldly duties to
perform and thus would prefer a method which would enable him to
,(2s)
carry in coniunction with those otherr duties. Also, the call of
it out
those duties does not leave him with much time for the practice of
meditation. He has too much to do and is unable to get away often for
long spells of leave from his profession. Each day he can provide
perhaps only an hour at the most. Modern man is chronically short
of time.
His chief characteristic is hio lack of a quick intuition' Shin
Sariputra and Bahiya Daruciriya were men of quick intuition who
attained insight on hearing the utterance of a verse of dhamma'
Modern man, on the other hand, has to cultivate again and again,
many many times, his mental powers before he can reach that stage
when he is ready for the flash of insight. Modern man is of sluggish
intuition.
These are the charactersitics of the age and the man' Any method
of meditation should be able to accommodate these characteristics
is to be appropriate to the age and to lead modern man to mindful-
if it
ness and insight. lt
should enable him to overcome his weaknesses,
strengthen his purposes, sublimate his wrong urges, and develop and
mobilise his inherent resources for the winning of magga-nana. only
put
such a method may be called right, for only such a method will
man on the right path and finally convey him to complete liberation.
since this is so, what should be the specific characteristics of this
right method?
lnsight (vipassana) is the elimination of concePts (pannati) to
penetrate to the real (pararnattha) for the winning of knowledge
(panna). Therefore the characteristic of the right chief method
should be its power to gain immediate and direct access to the real'
Without thir power of immediate penetration to the real a man might
upon
end in wandering about the surface.realm of form, piling concept
concept, while ostensibly pointing to the real' For instance, when
touch arises he should be able to grasp the bare fact of touch without
(26],
force of attraction and the power of the sensual urge are great, the
method calls for a powerful thrust- Thisrmay be compared to the
thrust of a.boosrer engine which carries a rocket beyond the point
of escape from the gravitational pull of the earth. ln other words,
it should be an intense method.
It should not impose a nervous strain upon the meditator' During
the course of practice psychological turbulerices may occur' 'The
method should be able to quieten, curb, eliminate them, or if they are
to be worked out and consumed, the working out should take place
during the period of meditation without undue adverse effect upon
the process and without any bodiiy or mental harm to the meditator.
It should bc a method which does not disqualify the sick, the feeble
and the maimed. lt should enable them to practise it as comPletely
and perfectly as it is practised by the well, the stron& and the able-
bodied. The right merhod should lead to mental and physical health,
not neurosis and illness; it should lead to clear knowledge, not
imbalance. lt should be able to accomplish this because of the perfect
establishment of curative mindfulness and.complete penetration to the
health giving real.
Posture
Assume a meditative posture wlrich can be maintained for some
(33)
time without change. Do not lie in bed nor recline in a chair. The
posture should be one which Will permit the gathering together and
assumption of all of one's resources. The posture should be one
designed for hard work and not relaxation. A suitable posture is to sit
with legs crossed. The back should be siraight. The arms should be
held close against the side of the bod|. The right fist should be held in
the left hand. This is to facilitate the clenching of the fist as the
meditator summons his strength to combat unpleasant sensation which
may arise later. Do not mesh the fingers of the hands nor hold them
lightly with each thumb against the other. Let the head be slightly
bowed. Do not sit loosely. Assume a tiSht posture where the body
provides a firm base, its circuit is closed and the meditator is alert.
After the posture has been selected and assumed it should not be
changed or altered in any way. lt will have to !e kept up till the end
of the session. Sunlungukyaung Sayadaw has said: "lf cramped don't
move, if itchy don't scratch, if fatigued don't resL"
(34)
Breathing
' Commence by inhaling. lt will be noticed that the breath touches
the nostril tip or upper lip. Be keenly mindful of the touch of breath.
With mindfulness vigilantly maintained, breathe strongly, firmly and
rapidly. Strong, hard, and rapid breathing wards off external noises,
helps to control the mind, quickly removes the hindrances, rapidly
establishes concentration and enables the meditator to cope with the
unpleasant sensation which may arise later.
Strong, hard and rapid breathing will cause inhaled and exhaled
breath to touch with increased friction against the tips of the nostril
holes, the upper lip or some other part of the body in that region.
Be mindful of that touch of breath.
"When the breath touches the nostril tip or upper lip you will be
aware of .it. Be mindful of that awareness," said the Sunlungukyaung
Sayadaw. Let not a single touch pass without awareness. Be aware of
every single touch.
inhalation and exhalation. When these two are balanced then the
touch will be contihuous like the touch of saw against wood which
simile is mentioned in the Pali Texts. when they are balanced the
meditator will have reached the stage of smooth, effortless, self'
compel led rhythmic breathing.
Breathe without shaking the head and body. This will obtain
concentration quickly. lf the meditator practises this exercise not so
much for its vipassana rewards but for health, then he may breathe
with a shaking motion of the head and body.
Fatigue may set in at the early stages of strong, hard, rapid
breathing but he strould neither stop nor reduce the strength and
rapidity of breathing. "Don't rest when fatigued," said the
Sunlungukyaung Sayadaw. The fatigue is probably due to either
insufficient strength of inhalation or to excessive blowing on
exhalation. The remedy is to increase the strength of inhalation' When
inhalation and exhalation strengths are balanced at a high level the
fatigue will disappear. He will then have broken out of the zone of
difficult breathing into the zone of smooth, effortless, self-compelled
rhythmic breathing. Attention can than be addressed wholly to
mindfulness of touch of breath. There are three levels of
breathing-high (very stronS, hard, rapid, breathing); medium (strong,
hard, rapid); low (weak, soft, slow breathing; the common way of
breathing). Since man is not a machine he will flag and falter some
time. lt is necessary to reach the high level early so that later when
the pace falls the meditator will reach the balanced medium level
of respiration and be able to maintain it.
Do not alter the posture when tired, nor scratch an itch' The
remedy here again is stronger, firmer, more rapid inhalation and
balanced exhalation.
"lt
th9 sgqsation is weak know the fact of its weakness.
rf the
sensation is'stiong know the fact of ;r, ,tr"nJ,J;';;;;r;,;;:
(37)
gukyaung Sayadaw. Know neither less nor more. Know it only as it is.
Know whatever arises; in the bare fact of its arising. Be mindful of just
this. Let no thoughts of "me'l and "mine" interfere. Do not think that
this is one's foot or one's body or one's hand. Do not reflect that this
is rupa and this nama. Do not considerrthat this is anicca, this dukkha
and this anatta. All thinking, reflection and consideration are
conceptual; they are not vipassana.
the meditator
ln pleasant sensation there lies latent lobha' When
he always liked
com€s up against pleasant sensation he likes it since
has
This may not apply to people with quick intuitions but for most
people who are born in these lafter days of the Buddha
dispensation
and possess a sluggish. intuition,the encounter with unpleasant sensation
is inevitable. And if, when the meditator comes up against unpleasant
(41
. )
ln being mindful of
unpleasant sensation,collect the body and
mind together and keep both perfectly still. Watch the unpleasant
sensation with bated breath. Hold the breath as long as the meditator
can normally hold it. This is not an exercise in breath retention. lt is
just the noraml practice effected in carrying out the common duties of
(43 )
achieved only through t}re most powerful and sustained thrust of all the
physkaF and mental capabilities at the meditator's command. Sunlun
calls for just this.
Beyond Sensation
When the meditator perfectly dwells in sensation, watching the
sensation without thinking any t,hought connected with the sensation,
and the sensation snaps or is completely extinguished the meditator's
mind becomes cleansed, purged, firm and serviceable. He becomes
full of loving-kindness for all living things and he is able to suffuse
them with true loving-kindness, which is not mere repetition of words,
which is without craving and self-identification, and which is without
differentiation between a person whom the meditator hates, one whom
he likes and one to whom he is indifferent.
comes into cdntact with an object which could arouse lust or hate he
keeps rigorously mindful pf it so that lust or hate cannot arise. This is
killing the cause in and as cause.
Conclusion
The Sunlun way of mindfulness is practised by an ardent monk or
laymanthroughoutthedayandnight.Forthelessardentmeditator,
the centres offer three sessions a day, each session lasting from one
to three hours. The man who is too busy with affairs of work or
business should be able to practise it twice a day' Meanwhile, the
mind should not be left unguarded in the hours between sessions.
The meditator should endeavour to be continually mindful' He
accomplishes this by being mindful of the seme of touch' At no
moment of the day will his body not be in contact with an objecr
lf he is sitting his body will be in touch with the chair. lf he is lying
his head will be in touch with the pillow. lf he is walking his feet will
touch the ground on each step.lf he is handling atool oran obiecthis
fingers will touch them- The meditator should be mindful of touch of
body against chair, of head against pillow, of feet against the ground,
of fingers against the tool or object. He should if possible be mindful of
touch of visual obiect against tl1e eye, of sound against ear, of tzste
against tongue, of smell against nose- "Be rigorously mindful of the
and awareness oftouch," said the SunlungukyaungSayadaw'
For the lazy man of today who has little time to spare for
anything whatsoever, who with his conceptualisation, logicalism and
rationalism is moving further away from the root source of reality and
knowledge, Sunlun offers so much. lt makes him throw away his
thought-systems to grasp directly and immediately the actuality of
things. lt pulls out, mobilises and uses his great physical and mental
reseryes. lt gives him the means and strength to withstand the
vicissitudes of life. lt strikes at the heart of that deceptive, selfioving
illusive notion of "1" which is the cause of all the misery and
u nsatisfactoriness.
the Ten Paramis (which are required in order to attain Sottapanna and
later stages up to Nibbana) will, of course, have to fulflll these
requirements and thus would require more time'
lrrespective of
whether a Person takes a long time or a short
time to reach Nibbana, there is also the difference in how easy or how
painful the path will be, as pointed out above, depending on that
person's good and bad deeds. For example, persons who have
caused great pain and many deaths to other creatures or beings
(including human beings and anirnals) in this and previous lives will
normally have to tread the Dukkha Padipada path. lt does not matter
what system of meditation they follow, they will have to suffer,
according to the universal law of cause and effect, the same pain that
they caused to others. Until these karmic sins have been eliminated,
they cannot pass-over to the stage of Sottapanna or pass'over to the
other side of the steam (which is what Sottapanna means). The reason
for this is that once a person has become a Sottapan, that person
will no longer be born in the Four Woeful States. For this to happen,
the pre-requisite is that the karmic sins which would normally send one
tc these Four Woeful States must all be eliminated.
but
Of course, all the ten Paramis are involved to some extent
(Dan4 Sila' Neikkhama' Pinny4
the questions is which of these Ten
Wiriya, Khanti, Adeikhtan; Thissa, Mett4 Upyekha) are the most
responsible.
bad
The answer is somewhat x5 follows. For persons whose
enmity,
Karma lies in the area of Dosa (Anger, illwill, frustration,
su'ffering to others) and Moha
pride, cruelty, causing pain and mental
the true way to Nibbana'sloth'
ilgnor.n"", lack of knowledge regarding
the important
torpor, inattention to persons to whorn respect is due)
Paramis are Pinnya, Wiriya, Khanti and Adeikhtan'
Out of them Khanti
(Forbearance, Patience, bearing the onslaught of paiRful sensations
that arise upon prolonged maintenance of the same si+ing Posture
is probably
during the many continuous hours of proper meditation)
the factor most responsible, especially if carried out wilh
true
to
equanimiiy. That is why, in Burma it is said that "Khanti leads
Nibbana".
to great pain and thirst due to the torrid heat. But he knows that at
the end of he day he will arrive at a cool and shady oasis. Though thq
heat and rigors of the desert are real and immediate to him, he would
understand that the oasis at the end of his path will be cool and
pleasant. ln the same way, the yogi will have to understand that though
the path to Sottapanna has to pass through the painful experiences
associated with,the elimination of one's past:bad Karma, the oasis of
Sottapanna will however not be like the desert'
Some yogis may feel aching sensations in the back of the. neck
very soon after sitting for vipassana and commencing strenuous
breathing. This may be due to an incorrect sitting posture' lf so, the
aching pain may be relieved by sitting more upright, trying to keep
the back as straight as possible and inclining the head either up or
down so as to lessen the Pain.
Its meaning is: homage to the Buddha who is revered by devas and
mankind and who has achieved Supreme Enlightenment'
" I share this merit with a[ the beings in the 3r states. prease
share in my..merir by calling Sadhu (Well done)
A yogi who recites the above prayers and parigan will be at peace
with all beings and he will be able to meditate without disturbance
(in the majority of cases). For those who find that they cannot get
concentration of mind please refer to the case of Ms. B. which is
described a few pages later-
A question may arise such as "How much time shourd one devote
to vipassana meditation per day if one is reaily interested in achieving
some significant results?
For someone who has to work for a living, finding even one
or two hours everyday for vipassana according to the sunlun method
may be quite difficult and would necessitate good planning and a
sincere desire to make progress.
(ss)
Soalso,ifapersonweretodevotetenhoursperdayforvipassana
result-
meditation, then in a short time, he would achieve a significant
hour per day' he
Where4s if that person were to devote only half an
period' The reason
may not achieve anything even after a fairly long
is ttiat iite in the above analogy where the volatile liquid evaporates
and
aw3y during the day, the Samadi (power of mental concentration
period "evaporates
witl power) attained during the intensive meciitation
(or in other words, partially lost) during the rest of the day due
"r""yi'
to extraneous distractions and improper thoughts and lack of true
mindfulness.
according to
Suppose that another person has practiced vipassana
his own interpretation of the, sunlun way for an, hour per day
one hunded consecutive days ie' a little over three montht
regrlarly for
(s6)
and he feels that he has not achieved any'significant results. At this
time, or latcr, he begins to feer doubts about the efficacy of his
meditation and doubts may also creep in whether it is any use
continuing to do his meditation exercises everday.
lf the verdict of such a self analysis for Mr. C is that he has lost
his ardour, then the solution is to revive it. Mr. C should think back
to the day when he decided to start meditating in earnest for Megga-
nana (knowledge of the path to Nibbana). Probably at that time he
suddenly realised that living in seeming bliss, a purely worldly life
without Vipassana was leading him nowhere but to Hell and the other
three Woeful Abodes of Peta, Asurake and Animal kingdom (including
fishes, birds and insects) after death. Even if he were lucky in the next
life to escape being reborn in one of tlre Fsur Woeful Abodes,
nevertheless, he would still be ensnared in the never ending round of
rebirths called Samsara. The prospect ofNibbana and of Sottapanna (as
a first step towards Nibbana) then must have appeared very essential
to him as an escape from the dreadfulness of Samsara with its
ever-attendant three Characteristics of Anicca, 5ukkha & Anatta.
steadfastly for at least air hour everyday. So also, now, monfts later
after his initial resolve, when Mr. C finds himself bored with doing
the daily smsion of Vipassana, he should revive his ardour to'the same
peak by considering all the alternatives and realising what a glorious
opportunity he is losing every time he does not carry out Vipas:ana
earnestly.
Then after his ardour is revived, he should say his Prayer and
Parigan and then start out the Vipassana session by breathing as
strenuously as pbssible, all dre time reminding/himself of the glorious
opportunity he now has, to do strenuogs breathing, because no other
beings except he and a few lu.cky other human beings can'do this
kind bf Vipassana. Thus, he will find his enthusiasm returning with
each breath and he also will find his Samadhi improving due to the
enhancement of his Sadha plus the fact that Wir.iya and other Paramis
will arise as a result of his vigorous efforts. And at the end of the
hour, Mr. C will also have found he was not bored at all.
Then Mr. C should take some exercise, have a bath and his
midday meal. After. that, he should carry out his second Vipassana
'hours.
session, with the same minimum period of one and half He
may find itmore convenien_t to have a longer period for this second
session. Then he should .tak'e some more walking exercise, striving
all the time to be mindful of the sensation of touch. Lastly, after his
evening rneal, Mr. C should carry out the third Vipassana session,
this time at night, lasting one and half hours or longer.
the above three aspects and for this, a note of warning should be
sounded, let us illustrate it, by the case of Ms. D.
Then a person may ask "How then wiil t know whether or not
I
have reached the stage ofsottapanna or when r become a Sottapan?,'
The answer to this question is that (according to all those who have
achieved this result), one will surely know by oneself when one
becomes a sottapan. This is because the stage of Sottapanna is such
a
landmark stage in this universe and tJte process of Vipassana is so
capable of giving intuitive liberating knowledge that you will know by
yourself that you are a sottapan. other sottapanna and those who have
achieved even higher stages on the way to Nibbana will also know,
without being told, that you are indeed a sottpan. so do not have any
fear on this account.
"Our minds are ever so prone to create images and ideas that,
can we possibly get at processes as they are in themselves? The answer
is that it is possible to do so through Vipassana and the winning of
intuitive liberating knowledge by the Sunlun method.
"The yogi tends to be reflective i.e. to think about the task to
be done rather than doing it. Concepts, images and ideas belong to the
universe as it
is for us and therefore are concerned with samatha.
Only the Vipassana method when the touch alone is taken in its
bare awareness and this awareness guarded with mindfulness, is free
from ideas and images. Thereby the processes are got at directly in the
very moment of occurrence, as they are in themselves without the
distortion of thought.