Introduction to the Technique
We have created a guided meditation CD for you to get started with the practice.
Download a free Vipassana meditation CD (MP3 format)
Part One: What is Vipassana Meditation?
The Vipassana method of meditation is a simple and experience based technique. It's purpose is to help people recognize and move beyond the unconscious patterns in life that cause suffering. The technique can help us to achieve happiness, peace of mind, and long lasting health benefits. Vipassana is the essence of what the Buddha taught and contains nothing of a sectarian nature. So it can be practiced and applied by people of any background. The word Vipassana means "insight" in the ancient Pali language of India. It can also be translated as, "to see things as they really are". The Buddha taught that the way out of human suffering is to observe sensations in our bodies at the root level. By focusing our minds on this one, single pointed task we are observing reality as it is. It is this observation-based, self-exploratory process that eventually dissolves mental impurities and patterns, resulting in a balanced mind full of love and compassion.
All of us seek peace and harmony, because this is what we lack in our lives. Human beings have grown up to believe that the real world is outside of themselves and that the only way for them to find happiness is to connect with external experiences. But what happens when these experiences are unpleasant? What happens when we have all the material possessions in the world and are still unhappy? What happens when we base our self worth on obtaining something that we can't achieve? Life is full of pain. When we say "no" to what IS, we deepen the experience of pain. Suffering is what occurs when we say NO to reality AS IT IS; when we desire some pleasure or wish to avoid some pain, rather than accepting what is presenting itself in the moment. Meditation is an unconditional affirmation of what is. It is a practice of saying "yes" to what is and accepting each moment as it is. By using the body as a tool for developing consciousness, we strengthen our mind's ability to remain balanced in spite of everything. Meditation helps us to recognize the profound teaching that external circumstances don't matter, only our state of being matters.
Most people are not living in the present moment. Rather, they are dwelling in the past or projecting into the future, controlled by conditioned patterns like robots. Unless we are fully awakened like the Buddha, we are asleep to some degree. Our constant states of discontentment lead us to seek out that which we want and don't have, or reject that which we don't want and have. These states of craving and aversion create much suffering in our lives because we are not accepting what life is offering to us in the present moment. Instead we desperately cling to that which is impermanent; holding on to our ideas, our material possessions, our relationships, and ego identity only to face the inevitable realization that everything is impermanent. Everything eventually comes to an end and when it does, we suffer greatly.
The Buddha- the Enlightened One, taught that the way out of suffering is to examine sensations in the body. Another way of saying this is that, "the kingdom of heaven is within", which is what Christ taught. To simply observe with a calm, balanced and detached mind is a practice that takes both surrender and effort. Surrender is our feminine nature - yin, shakti, receptive of all that is. Effort and focus is our masculine nature - yang, shiva, directed single pointed consciousness. It is when we lose the balance between these two aspects, that the mind falls subject to our conditioned reactions causing suffering. When we are governed by only right brain feminine thinking, we get lost in the endless flow of things to do, things to dream, things to create - one thing after another. We are a whirlwind of creativity and ideas moving with the flow of life and dancing the dreams of our inner, intuitive nature. When we are governed by only the left brain masculine approach, we strive for release from the constant stream of creation, a logical breaking through of consciousness to a new level....FREEDOM. The Yang impulse is about single-pointed direction, mind over matter, striving to gain absolute control over what is. To achieve and maintain balance in life, we must find the interplay between fullness and emptiness, movement and stillness, heart and mind, Shakti and Shiva. The cup is sometimes full and sometimes empty. Suffering happens when we get attached to what appears in our cups. The right perspective is to welcome each new drink without expectation and to experience it fully, whether it is bitter or sweet.
How can observing our inner energies and sensations stop us from being slaves to our habitual patterns? All conditioned patterns begin with sensation. When we experience something pleasurable like eating delicious food, it makes an impression that tells us, "this is good, get more". When we experience something unpleasant like illness and pain, it makes an opposite impression that tells us, "this is bad, get rid of it". These habitual mind impressions will continue to run over and over like a computer program unless we shut it off. If not, our minds become filled with these unconscious programs of wanting and not wanting, craving and aversion. How do we stop this endless cycle of thoughts? We allow them to arise and pass away by observing them, without reacting to them in any way... without resistance. When we observe an unconscious habit pattern, it is no longer unconscious. The moment we are aware of it, it is no longer a habit. It is a choice.
Vipassana meditation helps us develop awareness and consciousness. By observing the body as it is, we are able to observe reality as it is. When we are able to observe reality without reacting with likes and dislikes, we learn to accept what our present circumstances are offering. When we do this, we strengthen our minds. Reality "as it is" is our greatest teacher. When we focus all of our mind's attention on the simplicity of the breath, we come to a state of deep relaxation. We still the mind and body and everything slows down. Once we are in a state of mindfulness then we experience what it means to be present. This is the place where true inner wisdom resides. Presence is an ecstatic state beyond pleasure, beyond pain. What does it mean to be ecstatically present? Every human is either opening to allow more experience into their lives, or closing down to protect themselves from experiencing pain (trying to hold on to whatever little pleasures they have). Ecstasy is simply an openness to all that is, whether the experience be pain or pleasure. Ecstasy is an allowing of pain and pleasure in a detached way, in order to experience more of life. Both are natural states so why do we define one as better than the other? Once we change our definitions of what is good and what is bad, then we can change our lives. All experiences ultimately are neutral, we place meaning onto them so if we don't like the meaning, change it! When we define life experiences as inherently free from preconceived notions, then we are free to observe with a detached mind and remain calm and joyful no matter what the situation may be.
The more we practice meditation, the more our concentration improves. The more we understand that every pain and pleasure arises and passes away, and that all phenomena is manifested, then we realize that life itself is, in this sense, illusory and transcient. Our job is to observe as the witness and remain rooted, unshakable and still like the eye of the storm. This doesn't mean that we become pacifists and simply accept things in life that we know to be wrong and unjust, rather we learn to embrace adversity with a detached mind and heart. When we are not personally attached to the outcome we can go deeper into the experience without reacting out of conditioned patterns, or emotion, or ignorance. We learn to cultivate love and compassion for others even if we don't like them or their actions. The important thing is that we remain true to our nature, fulfilling our life purpose, whether that be caring for others, creating art or fighting the injustices of the world. When we become peaceful ourselves, we encourage others to do the same.
Part Two: Respiration
Most of us have never considered examining the world that lies within but with Vippassana meditation, we are encouraged to observe. Observe our breath, sensation, thoughts, feelings, and most importantly, the mind. Respiration is the point from which to start this journey of meditation. Breath is the tool used to explore the truth about one's self. It acts as a bridge between the known and the unknown because respiration is one function of the body that is both conscious and unconscious.
We will begin this meditation practice by establishing our sitting position. Traditionally when we sit, we do so on the floor with our legs crossed. Use a cushion or pillow that is suitable and sit with a straight spine. If we are unable to sit on the floor comfortably, use a simple chair with a straight back or sit against the wall. Always keep your eyes closes to avoid distractions. Sitting with others is always helpful as we then have a supportive environment that is encouraging and focused. Make any efforts required to remain undisturbed for the duration of the sit and try to establish a practice at the same time of day. Early morning is best as the mind is rested and somewhat uncluttered. Evening, before retiring to bed, is also a good time to practice. It is always best to avoid any stimulants such as caffein and alcohol, as well as heavy foods.
Now, find the stillness in your body and make the mental commitment to sit for whatever amount of time you can manage at this point. Begin by placing all of your attention on the natural breath, allowing it to be as it is. Focus on the inhalation and exhalation and nothing else. Unlike yogic pranayama techniques, we do not want to control or alter the breath. We only want to observe it in its natural state. Continue to sit still placing all your attention on the breath. Focus either on the area below the nostrils or on the belly observing it as it expands and contracts with each inhalation and exhalation. This technique of observing the breath, as it is, is called "Anapana". Anapana means respiration and anapana sati means awareness of respiration. Practice this technique until the mind is focused and void of thoughts. This may take you 5 minutes, 10 minutes, 30 minutes, or the entire one hour sit. It does not matter. Practice anapana indefinitely until the mind is still. Place no judgement on the practice. There is no final goal per say, this is why meditation is called "a practice".
Now let's begin. Let's close our eyes, sit tall, relax our hands on our thighs, and focus on the breath. Find your stillness. No thoughts. Let nothing from the external world interfere with this task. Focus only on the breath. Still the body. No thoughts. Only breath! Inhale. Exhale. Inhale. Exhale. If you become distracted or find yourself thinking, or if you experience pain in the body, simply acknowledge these sensations. Don't judge them or fight them or dwell on them. Simply say "yes" to this moment and whatever is presented in this moment. Say, "ok I am thinking, or ok I have a cramp in my leg, or ok I hear something..." then keep the mind steady and calm and return to the breath. Allow all sensations to arise and pass. It makes no sense to focus on sensations or phenomena that is ephemeral and transient. That arise and pass. Better to stay with the breath because the breath is the one constant that will never change. The mind will rebel and may even seem out of control with thoughts. This is normal. Our job is to remain calm, peaceful, determined, and most of equanimous with each moment as we practice presence. As we practice mind-fullness letting go of the mind in order to empty it out. No mind, only breath. Inhaling. Exhaling. Now continue on your own for the next 10 minutes.
Part Three: Vipassana
Once we are able to successfully still the mind and reach a state of calmness and quietude, we now take the practice from Anapana to Vipassana. As stated earlier, the word Vipasana translates to insight. This technique further develops our ability to focus the mind while bringing attention to the body. Here the body, like the breath, becomes the object of focus. The technique of Vipassana is observing sensations in the body as we scan it from the top of the head down to the tips of our toes. For example, let's say we start by focusing on the crown of the head, stay there long enough to fully experience any sensation. Next we move to the back of the head, sides of the head, temples, ears, jaw, forehead, eyes, face, lips, tongue, etc. Systematically move down to the shoulders, arms, hands, fingers. Then the front of the body; throat, chest, stomach, abdomen, groin. Back of the body; neck, upper back, the length of the spine, pelvis, sits bones. Next, the thighs, lower legs, ankles, feet, and toes. The whole body. Once we have scanned top to bottom, begin the journey from toes to head. Scan each part objectively. Take note of any sensations you might feel- vibrating, itching, prickling, cramping, fatigue, nausea, emotions... observe them all. While practicing, be sure to not leave out any part of the body. Do not place any judgement on the sensations whether they are subtle or intense. Whether there are no sensations, some sensations, or intense sensations, just observe objectively and move on. It is very important that WE direct the path that is taken as we scan. Don't let the body or mind dictate or cause us to jump from one place or thought to another. Take control of the process of observing the body part by part from top to bottom and bottom to top. If we lose our focus, return to the breath.
Do not become attached to any sensations that seem positive and do not create aversion to any sensations that are negative. We spend most of our time either desiring things or avoiding things. Sooner or later everything changes, everything disappears, everything dies. When we practice Vippassana and truly realize the nature of impermanence, then we are free.
Try not to associate any personal stories with bodily sensations. If a feeling or emotion arises while practicing this technique, just observe. Do not let the mind take us to familiar reactions or mind states. Let them go. Remain focused and aware of the present moment only. Say for example we have an itch or a cramp during our meditation, or that we can't stop thinking of something that irritates us. In the past we scratch, stretch or let the mind run with the memory that is agitating... This time though, because we are practicing Vipassana meditation, we simple observe the body sensation created by the thought with a calm, detached mind and witness how the sensation eventually passes away. In the Pali language, the word Sankara means any mental impurity lying dormant in the unconscious. When they rise to the surface level of the mind, Sankaras may manifest as physical or emotional sensations. Our job as meditators is to observe them and not react. By maintaining equanimity or balance, we don't create any new sankaras and the old ones lose potency and eventually die off. Herein lies the process of what the Buddhists refer to as "liberation from the bondages of suffering". This is the means by which we develop strong and disciplined minds that do not waver and run with random thoughts and conditioned patterns of reacting. While this idea may sound simple, it is probably one of the most challenging tasks. Our conditioned patterns are deeply ingrained in our psychology and physiology and our minds will want to rebel tenaciously. Our job is to not give in to the undisciplined nature of the mind. Instead we want to harness it, direct it, and strengthen it. Here we can use the analogy of taming or breaking in a wild animal. At first the animal is without direction or a specific purpose, but when given the proper attention and training, is becomes calm and focused with a clear purpose. When we take the time in life to harness our minds, then we become the master and the servant. This is Vippassana! Let this realization teach us that the same principle applies to all aspects of life. Attachment is the root of all our suffering.
Continue to practice Vipassana observing sensations in the body scanning from top to bottom and from bottom to top. Over and over going deeper and deeper to the most subtle sensations. The deeper we go, the more awareness we develop and the more understanding we have of our physical and mental nature. Continue patiently and persistently with diligent focus. Try to stay calm and detached. If the mind starts to wonder or become sleepy or anxious in any way, practice Anapana. We may also find it helpful to take the occasional deep breath or shift our bodies slightly and then start again.
This is the technique of Vipassana meditation. Observing the sensations in the body as they are. Nothing more and nothing less. Just observe equamimously with a clam and quiet mind. A balanced, non judging mind. Understand the nature of impermanence and realize that the skills we cultivate by practicing meditation can be used in everyday life. When we are peaceful and calm in life, we are less likely to have attachments and less likely to generate negativity. As a result, we are less likely to create suffering. No one can do this work for us. Only WE can free ourselves from the bondages of negativity. Only WE can liberate ourselves. The Buddha said, "You are your own your master, you make your own future."
Vipassana is not:
It is not a rite or ritual based on blind faith.
It is neither intellectual nor philosophical entertainment.
It is not a rest cure, a holiday, or an opportunity for socializing.
It is not an escape from the trials and tribulations of everyday life.
Vipassana is:
It is a technique that will eradicate suffering.
It is a method of mental purification which allows one to face life's tensions and problems in a calm, balanced way.
It is an art of living that one can use to make positive contributions to society.
Vipassana meditation aims at the highest spiritual goals of total liberation and full enlightenment. Its purpose is never simply to cure physical disease. However, as a by-product of mental purification, many psychosomatic diseases are eradicated. In fact, Vipassana eliminates the three causes of all unhappiness: craving, aversion and ignorance. With continued practice, the meditation releases the tensions developed in everyday life, opening the knots tied by the old habit of reacting in an unbalanced way to pleasant and unpleasant situations.
Although Vipassana was developed as a technique by the Buddha, its practice is not limited to Buddhists. There is absolutely no question of conversion. The technique works on the simple basis that all human beings share the same problems and a technique which can eradicate these problems will have a universal application. People from many religious denominations have experienced the benefits of Vipassana meditation, and have found no conflict with their profession of faith.
THE COURSE TIMETABLE
Click here to download the latest timetable in PDF fomat.
Stuff to bring to the course:
1. sleeping bag or bedding if you are staying in the cabins
2. bio-degradable shampoo and soap
3. warm clothes
4. water bottle and a tea/coffee mug
5. clock or watch
6. meditation cushion (we have some if you don't have one)
7. towel
8. flashlight if you are in cabins
Stuff to leave at home:
1. cell phones (we are out of cell phone range. Students may use our home phone for
emergency or important calls)
2. laptop computers
3. cigarettes, alcohol, or any other addictive substances, including unhealthy junk
foods
4. strong perfumes and scented hygiene products
Things to note:
1. The accommodations at Breathe True are rustic, clean and functional. We have
a simple, beautiful, natural environment to learn and live in for the time you are here.
The cabins do not have electricity and we encourage students to “unplug” for the
time that they are here.
2. Food will consist of a Sattvic or yogic diet. Sattvic food is food which is natural,
wholesome, vegetarian and unprocessed. Please let us know well ahead of time if
you have special dietary requirements.
3. You will be using composting toilets, outhouses, or the bathroom in the house during
the retreat.
Please do not put anything into them such as tampons, paper towels, chewing
gum, food items or anything else other than the toilet paper we provide.
4. Please respect the privacy of others. Often students will need to cultivate a quiet,
reflective space in order to consciousnessly integrate spiritual teachings.
Other Techniques, Rites, and Forms of Worship
We ask that during the course all forms of prayer, worship, or religious ceremony — fasting, burning incense, counting beads, reciting mantras, singing and dancing, etc. — be discontinued. All other meditation techniques and healing or spiritual practices should also be suspended. This is not to condemn any other technique or practice, but to give a fair trial to the technique of Vipassana in its purity.
Students are strongly advised that deliberately mixing other techniques of meditation with Vipassana will impede and even reverse their progress. Despite repeated warnings by the teacher, there have been cases in the past where students have intentionally mixed this technique with a ritual or another practice, and have done themselves a great disservice. Any doubts or confusion which may arise should always be clarified by meeting with the teacher.
Noble Silence
All students must observe Noble Silence from the beginning of the course until the morning of the last full day. Noble Silence means silence of body, speech, and mind. Any form of communication with fellow student, whether by gestures, sign language, written notes, etc., is prohibited.
Students may, however, speak with the teacher whenever necessary and they may approach the management with any problems related to food, accommodation, health, etc. But even these contacts should be kept to a minimum. Students should cultivate the feeling that they are working in isolation.
Religious Objects, Rosaries, Crystals, Talismans, etc.
No such items should be brought to the course site. If brought inadvertently they should be deposited with the management for the duration of the course.
Intoxicants and Drugs
No drugs, alcohol, or other intoxicants should be brought to the site; this also applies to tranquilizers, sleeping pills, and all other sedatives. Those taking medicines or drugs on a doctor's prescription should notify the teacher.
Tobacco
For the health and comfort of all students, smoking, chewing tobacco, and taking snuff are not permitted at the course.
Clothing
Dress should be simple, modest, and comfortable. Tight, transparent, revealing, or otherwise striking clothing (such as shorts, short skirts, tights and leggings, sleeveless or skimpy tops) should not be worn.
Music, Reading and Writing
The playing of musical instruments, radios, etc. is not permitted. No reading or writing materials should be brought to the course. Students should not distract themselves by taking notes. The restriction on reading and writing is to emphasize the strictly practical nature of this meditation.
Summary
To clarify the spirit behind the discipline and rules, they may be summarized as follows:
Take great care that your actions do not disturb anyone. Take no notice of distractions caused by others.
It may be that a student cannot understand the practical reasons for one or several of the above rules. Rather than allow negativity and doubt to develop, immediate clarification should be sought from the teacher.
It is only by taking a disciplined approach and by making maximum effort that a student can fully grasp the practice and benefit from it. The emphasis during the course is on work. A golden rule is to meditate as if one were alone, with one's mind turned inward, ignoring any inconveniences and distractions that one may encounter.
Finally, students should note that their progress in Vipassana depends solely on their own good qualities and personal development and on five factors: earnest efforts, confidence, sincerity, health and wisdom.
May the above information help you to obtain maximum benefit from your meditation course. We are happy to have the opportunity to serve, and wish you peace and harmony from your experience of Vipassana.
We look forward to meditating with you and sharing in the Vipassana experience!
Insight Meditation Weekend Retreats in 2012
Dates:
June: 8-10th, 2012
July: 13-15th, 2012
August: 10-12th, 2012
Sept: 7-9th, 2012
Cost: $375.00 per person (includes meals and accomodations in a cabin)
Sign up for a retreat here.
Phone 613 332-1104
Email: contact@breathetrue.com
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