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Vipassana Meditation Guidelines by U Janaka

Vipassana Meditation Guidelines by U Janaka

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Published by Ayya Ālokā
Instructions for vipassana meditation. Printed for free distribution only. Copyright Sayādaw U Janaka.
Instructions for vipassana meditation. Printed for free distribution only. Copyright Sayādaw U Janaka.

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Published by: Ayya Ālokā on Mar 20, 2012
Copyright:Attribution Non-commercial

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03/06/2013

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V
M GSayādaw U Janaka
V
M GSayādaw U Janaka
Printed for ee Disibution by
A
SSOCIATIONFOR 
I
NSIGHT
M
EDITATION
3 Clion Way • Alperton • Middlesex • HA0 4PQ
Website:
aimwell.org
Email:
pesala@aimwell.org
Printed for ee Disibution by
A
SSOCIATIONFOR 
I
NSIGHT
M
EDITATION
3 Clion Way • Alperton • Middlesex • HA0 4PQ
Website:
aimwell.org
Email:
pesala@aimwell.org
 
14
Sayādaw U Janaka
VM GSayādaw U Janaka
Chanmyay Yeikthā Meditation Centre
55A, Kaba-Aye Pagoda RoadRangoon, Burma10
Sayādaw U Janaka Vipassanā Meditation Guidelines
3
Report all experiences even if they seemunimportant to you.
Many meditators find that making shortwrien notes immediately aer each medita-
tion is helpful, but one should not make it a
point to aempt to remember while meditat-ing. This will disturb concenation.
to wander, it indicates that you are not reallynoting thoughts energetically enough. The
acquired abili to do this is indispensable.
If you are aware of the content of thoughts,they will tend to go on. If you are aware of the thought itself, then thinking will cease.
Do not be aached to thinking and theory.
Meditation is beyond time and space. So donot be caught up with thinking and theory.
Insight will arise with deep concenation,
 but logical and philosophical thinking comes
with shallow concenation.Drowsiness can be overcome by puing inmore effort. Labelling activities vigorously is
helpful. Note sleepiness energetically — if you accept laziness, you will go on half asleep.
Actually, the energy to note is always there.
The ouble is that you are reluctant to do it.The mental aitude is very important. So, do
not be pessimistic. If you are optimistic, you
offer yourself an opportuni. Then there is
satisfaction in every situation and there will
 be less disaction.To give balance to the practice, every siing
should be preceded by an hour of walkingmeditation.
In the changeover om walking to siing
practice, or vice versa, be careful to keep your
mindfulness and concenation continuous.The starting point in the siing practice is toestablish the aention on the sensations of 
the abdomen caused by the rise and fallmovement. This is done by synchronising themental noting or labelling of the movementwhen repeating ‘rising, rising’, ‘falling, falling’with the actual experience of those sensations.
As the movement of the abdomen becomessteady and clear, increase the number of notings. If the movements are complicated,note them in a general way.
If there is a gap between the rising and fallingmovement of the abdomen, insert the noting
of ‘siing’ and/or ‘touching’ (noting ‘siing’
is awareness of the characteristic of supportof the wind element).

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