Types of Meditation

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There are two types of meditation used to concentrate and develop the mind.

SAMATHA or TRANQUILITY meditation trains the mind to concentrate on only

one object.
VIPASSANA or INSIGHT meditation trains the mind to observe the many objects
coming into awareness through the six sense doors in order to develop the
wisdom to eradicate the defilements in the mind and be freed from suffering.

Principle of Samatha Meditation

Three things must be present for awareness to arise – an object, the sense door and the
mind. By contemplating on a single object repeatedly, (for example the breath or a
visible object) the mind can be calmed and brought to one-pointedness. Similarly, many
other methods of SAMATHA meditation can be found just by focusing the mind on any
one object. There are 40 types of Samata meditation methods. (A more detailed
explanation can be found in the VISUDDHI MAGGA).

Contemplating the IN-AND-OUT BREATHING (ANAPANA SATI MEDITATION) is

very popular as it is well-known by many people. It is, as well, easily cultivated.
Breathing is a continuous body activity, even though you are not usually aware of it. But
if you concentrate on the in-and-out breath, you can begin to be aware of it. Remain
aware of the sensation of the breath as it passes in and out through the nostrils. Or,
bring your awareness to the rising and falling movements of the abdomen. IF YOU
CONTINUE TO FOCUS ON THE BREATH REPEATEDLY, THE MIND WILL START
TO BECOME CONCENTRATED. THE MOST IMPORTANT THING IS NOT THE
OBJECT ITSELF, BUT KEEPING THE MIND FIXED IN ONE-POINTEDNESS.
Therefore, the training of the mind in this way is regarded as deserving thorough
investigation.

By looking continuously at a visible buddhist-481763_640

element such as a COLOUR, CLAY, WATER, FIRE, or the WIND shaking a leaf, the
mind can also develop one-pointedness. This is known as KASINA MEDITATION.
Fixation on a CORPSE or a SKELETON as an object, known as ASUBHA
MEDITATION, is a good practice for a person who has a developed concentration.
Someone who is irritable, depressed or worried would benefit from concentrating on
thoughts of LOVING-KINDNESS by thinking repeatedly: “May all beings be happy”.
This practice of METTA MEDITATION is also well-known to many people.

Now you can begin to understand the principle of Samatha Meditation, which is to focus
the mind on one object repeatedly. The object may be YOUR OWN BODY, an external
object, or even a WHOLESOME THOUGHT. Numerous objects can also be found in

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nature. Hindu meditators have found many such various objects of Samatha
Meditation. There are 40 traditional objects of Buddhist Samatha Meditation.

VIPASSANA Meditation and It's Benifits

The essence of the Buddha’s teaching is to develop the wisdom to be freed from
suffering. NOTHING IS PERMANENT. Everything comes and goes. Yet when we lose
something that we like, we feel sad. If, however, we can look at life with wisdom, we can
see that things do not happen the way we want, but according to IMPERSONAL
NATURAL LAWS.

Realization of the IMPERMANENCE (ANICCA), UNSATISFACTORINESS (DUKKHA),

and IMPERSONALITY (ANATTA) of all phenomena comes through observing each and
every thing with wisdom. This is Vipassana (Insight) Meditation, also known as Panna
(Wisdom) Meditation. Vipassana Meditation is a completely different practice than
Samatha Meditation. While concentration is a basic necessity, the mind is not kept in
one-pointed fixation on a single object, as in Samatha Meditation. ANYTHING THAT
COMES TO ONE’S AWARENESS THROUGH ANY OF THE SIX SENSE DOORS CAN
BE AN OBJECT FOR VIPASSANA MEDITATION.

Being mindfully aware of the FOUR POSTURES (IRIYAPATHA) – SITTING,

STANDING, WALKING, AND LYING DOWN – is an important part of Vipassana
Meditation. When seated, be aware of sitting posture. While standing, be aware of
standing. When walking and lying down, these also should be mindfully noticed. This
may seem simple to practice and some may think that this is of no benefit, but when the
mind remains constantly aware of these four postures, meditation progresses very well.

IT IS ALSO IMPORTANT TO GO THROUGH ALL DAILY ACTIVITIES WITH

AWARENESS (SATI SAMPAJANNA). Washing, eating, drinking, bathing, dressing, and
etc should all be done with constant mindfulness. For example, while drinking a cup of
tea at the table, be aware of STRETCHING THE ARM… TOUCHING THE CUP…
LIFTING THE CUP TO YOUR LIPS… SLANTING THE CUP… DRINKING…
DRINKING… RETURNING THE CUP TO THE TABLE… and finally, REMOVING
YOUR HAND.

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VIPASSANA Meditation and It's Benifits (Continue)
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You might think that this method of Vipassana Meditation is unusual. You may
even wonder whether it is really meditation at all. This is simply because the
Samatha methods of meditation are more familiar to most people than Vipassana
Meditation. Samatha Meditation, however, develops only concentration, while the
practice of VIPASSANA MEDITATION DEVELOPS THE WISDOM to know and
understand reality.

It will not be difficult for a person who practices in this way to become aware of the
CHANGING CONDITIONS OF THE MIND while performing everyday activities or even
in work. This developing of constant awareness during daily life is also a method of
practicing Vipassana Meditation. Here, it is not necessary to have one-pointed
concentration on a single object, but simply to be aware of the ever-changing conditions
of life.

Another method of mindfulness is to be aware of all the MENTAL FORMATIONS

(DHAMMANU PASSANA) which arise in the mind. If DESIRE arises, be aware of
desire arising. If ANGER arises, be aware of it. If there is LAZINESS, know that you are
feeling lazy. If RESTLESSNESS is present, know that you are feeling restless. While
meditating in this way, if DOUBT of the practice arises, know that you are feeling doubt.
Also, if there is no desire, know that there is no desire. If there is no anger, be aware of
no anger. Likewise, if laziness and doubt are not present, be aware they are not present.

TO PRACTICE VIPASSANA MEDITATION IN THE SITTING POSTURE, bring

the attention to the rising and falling movements of the abdomen. Make a mental note
“RISING” for the upward movement, and “FALLING” for the downward movement. If,
while meditating in this way, a thought arises, make a mental note “THINKING,
THINKING”.

After noting this a few times, bring the mind back to the rising and falling movements
of the abdomen. If pain arises, note “PAIN, PAIN”. NOTE THE PAIN UNTIL IT
DISAPPEARS. DO NOT TRY TO GET RID OF THE PAIN AND DO NOT DESIRE IT TO
GO AWAY. If you feel that the pain is TOO UNCOMFORTABLE, note that thought
mentally, and only after this, mindfully change posture, while noting “CHANGING,
CHANGING”. Then return the attention to the movements of the abdomen. If you feel
sleepy, lazy, happy, or any other feeling, note it as “SLEEPY, SLEEPY”, “LAZY, LAZY”,
“HAPPY, HAPPY” and so forth. If you hear a sudden noise, make a mental note
“HEARING, HEARING”. Whenever these mental notes are finished, bring the attention
back to the abdominal movements.

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Now you can see how Vipassana Meditation
observes many objects rather than only one, and
how it can build your awareness of the changing
conditions of the mind and body in the present
moment.

IF YOU GET ACCUSTOMED TO DOING THESE

EXERCISES, YOU WILL COME TO REALIZE
THE VALUE OF THIS MEDITATION. YOU
WILL BEGIN TO UNDERSTAND THE
PRESENT MOMENT AND THE PROCESS OF
LIFE. AS THE MIND BECOMES CLEARER, THE
DIFFICULTIES THAT ARISE IN LIFE WILL
BECOME LESS CONFUSING AND LESS
PAINFUL, AND WHEN HAPPINESS ARISES,
YOU WILL NO LONGER BE CARRIED AWAY
BY IT. AS THE MIND DEVELOPS MORE EQUANIMITY, MENTAL DISTURBANCES
AND PHYSICAL PAIN MAY BE GREATLY REDUCED. WITH THE WISDOM GAINED
THROUGH VIPASSANA MEDITATION, LIFE WILL BECOME MORE MEANINGFUL
AND HARMONIOUS.

May all those who want to live an awakened life have the opportunity to practice
Vipassana Meditation. May all beings come to realize the Dhamma and be freed from
suffering.

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How to Develop INSIGHT KNOWLEDGE (vipassana gnana) by Practicing
Walking Meditation.

by Ven.Madawala Upali Thera

Step 1
First note-standing ,standing and then note the thought wanting to go forward. Then
knowingly moving forward the right leg and then the left, do the walking. Walk an
appropriate distance(30 to 40 feet) noting-left, right-left, right. When you feel like
stopping note that thought. Then stopping. stopping should be done mindfully.

Step 2

Then note turning, turning. Turn slowly.

Step 3

Continue left right concentrate on the walking. From the start of lifting the foot until
you put it down, all action regarding walking should be done mindfully keeping the
mind on the foot. During walking meditation make and effort to watch each and even
step mindfully.

Step4

If you are able, walking correctly note the walking in three stages of LIFTING,MOVING
FORWARD and PLACING.

Step 5

After two three weeks concentrate on the walking, every movement note without
labeling (lifting, moving and placing are concepts not for objects to insight)

Step 6

Objects for insight.Concentrate and note heaviness and lightness on the foot.Those
are fundamental objects for insight (vipassana). If you understand clearly in your own,
It is call yathabhutha gnana. OBSERVE IMPERMANENCY (anichcha) of fundamental
objects. Observe suffering(dukkha) of heaviness and lightness.and observe non persenal
(anatta)action about heaviness and lightness.

Step 7

These three characteristics are most important facts to get INSIGHT.Developing the
mind using these three concepts It is call vipassana Bawana (Insight meditation)It is the
way to reach liberation or everlasting happiness (NIBBANA).

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