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Guidelines for PractisingVipassana Meditationas taught by S. N. Goenka

in the tradition of Sayagyi U Ba Khin

(only for old students)

Vipassana Research InstituteDhammagiri, Igatpuri - 422403Dist. Nashik, Maharashtra, IndiaTel: (91-2553) 244076, 244086

Fax: (91-2553) 244176E-mail: info@giri.dhamma.org

Website: http://www.vri.dhamma.org

Price: Re 1/-

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Vipassana

Move your attention systematically from head to feet andfeet to head, observing each and every part of the body byfeeling all the sensations that you come across. Observeobjectively; that is, remain equanimous with all the sensations thatyou experience, whether pleasant, unpleasant or neutral, byappreciating their impermanent nature. Keep your attention moving.Never stay more than a few minutes at any one place. Do notallow the practice to become mechanical. Work in different ways

according to the type of sensations you experience. Areas of thebody having different gross sensations should be observedseparately by moving the attention part by part. Symmetricalparts, such as both arms or both legs, having similar subtlesensations, may be observed simultaneously. If you experiencesubtle sensations throughout the physical structure, you may attimes sweep the entire body and then again work part by part.

Mett

At the end of the hour sitting, relax, letting any mental orphysical agitation subside. Then for a few minutes, focus yourattention on subtle sensations in the body, and fill your mind withthoughts of goodwill for all beings.

Outside of Meditation Periods

Give your full and undivided attention to any important tasksbefore you, but check from time to time whether you aremaintaining awareness and equanimity. When a problem arises, ifpossible be aware of breath or sensations, even for a fewseconds. This will help you to maintain the balance of your mind.

Dna

Share whatever good you have acquired with others. Doingso helps to eradicate the old habit of self-centredness. Meditatorsrealise that the most valuable thing they have to share isDhamma, so they do what they can to help others receive thetechnique of Vipassana. With this pure volition they donatetoward the expenses of other students.

This dna is the sole source of funding for Vipassanacourses and centres around the world.

Selfless Service

A still greater dna is to give ones time and effort byhelping to organise or run courses or by doing other Dhammawork. All who help (including the Teachers and assistant teachers)

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give their service as dna without receiving anything in return.This service not only benefits others, but also helps those whooffer it to eradicate egotism, to understand the teaching moredeeply, and thus to advance on the path.

One Path Only

Do not mix anything else with this technique. If you havebeen practising something else, then as soon as possible choosethe one you find most suitable and beneficial and devote yourself

to it in order to reach the final goal of full liberation.Telling Others About Vipassana

You may describe the technique to others, but do not teachthem. Otherwise you might confuse rather than help them.Encourage those who want to meditate to join a course, wherethere is a properly trained guide to teach the technique.

In General

Progress comes gradually. Accept that you are bound tomake mistakes, and learn from them. When you realise you havebeen unsuccessful, smile and start again!

Do not have unrealistic expectations of yourself. It iscommon to experience drowsiness, agitation, mind-wandering andother difficulties in meditation but if you persevere, you will be

successful. You are welcome to contact the Teacher or assistantteachers for guidance.

Make use of the support of your fellow meditators. Sittingwith them will give you strength.

Make use of the meditative atmosphere at Vipassanacentres by going to meditate there whenever you can, even fora few hours or days. As an old student you are also welcometo come for part of a ten-day course, depending on theavailability of space.

Real wisdom is recognising and accepting that everyexperience is impermanent. With this insight you will not beoverwhelmed by the ups and downs of life. When you are ableto maintain inner balance, you will be able to act in ways thatwill create happiness for yourself and for others. Living eachmoment happily with an equanimous mind, you will surely progress

toward the ultimate goal of liberation from all suffering.

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Frequently Used Terms

The three trainings

slamoralitysamdhiconcentration, mastery of the mind

pawisdom, insight that purifies the mind

The Triple Gem

Buddhaone who is fully enlightened

Dhammathe law of nature; the teaching of an enlightenedperson; the way to liberation

Saghaone who has practised Dhamma and has become apure-minded saintly person

The three roots of all mental defilements

rga/lobhacravingdosaaversionmohaignorance

The Noble Eightfold Path

samm-vcright speechsamm-kammantaright actionsamm-jvaright livelihoodsamm-vymaright effort

samm-satiright awarenesssamm-samdhiright concentrationsamm-sakapparight thoughtsamm-dihiright understanding

Nibbna

the unconditioned; the ultimate reality which is beyond mindand matter (nirva)

The three characteristics of phenomena

aniccaimpermanencedukkhasufferinganattegolessness

The three kinds of wisdom

suta-may pawisdom gained by listening to otherscint-may paintellectual understandingbhvan-may pawisdom based on direct personal

experience

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Kamma

action; specifically, an action one performs that will have aneffect on ones future (Sanskrit karma)

The Four Noble Truths

dukkha-saccathe truth of sufferingsamudaya-saccathe origin of suffering (craving)nirodha-saccathe eradication of sufferingmagga-saccathe path leading to the eradication of suffering

The five aggregates of which a human being iscomposed

rpamatter, the physical body composed of subatomicparticles (kalpa)viaconsciousnesssaperceptionvedansensationsakhrareaction; mental conditioning

The four material elements

pahavearth (solidity, weight)powater (fluidity, cohesion)vyoair (gaseousness, motion)tejofire (temperature)

The five hindrances or enemies

kmacchandacravingvypdaaversionthna-middhaphysical sloth and mental torporuddhacca-kukkuccaagitation and worryvicikicchdoubt, uncertainty

The five strengths or friends

saddhfaithviriyaeffortsatiawarenesssamdhiconcentration

pawisdom

The four causes for the arising of matterfoodenvironment/atmospherea present mental reactiona past mental reaction

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Satipahna

the establishing of awareness; synonym for Vipassana.The four satipahnasareKynupassanobservation of the bodyVedannupassanobservation of body sensationsCittnupassanobservation of the mindDhammnupassanobservation of mental contents

The ten prams or mental perfections

nekkhammarenunciationslamoralityviriyaeffortkhantitolerancesaccatruthfulnessadhihnastrong determination

pawisdomupekkhequanimitymettselfless lovednagenerosity, donation

Bhavatu sabba magala!

May all beings be happy!

Sdhu, sdhu, sdhu!

Well said, well done; we agree, we share this wish!

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Dear Travellers on the Path of Dhamma,Be happy!Keep the torch of Dhamma alight. Let it shine brightly in

your daily life. Always remember, Dhamma is not an escape. It isan art of living: living in peace and harmony with oneself andalso with all others. Hence, try to live a Dhamma life.

Do not miss your daily sittings each morning and evening.Whenever possible, attend weekly group sittings with other

Vipassana meditators.

Have an annual retreat of a 10-day course. This is essentialto keep you going strong.

With all confidence, face the spikes around you bravely andsmilingly.

Renounce hatred and aversion, ill will and animosity.Generate love and compassion, especially for all those who donot understand Dhamma and are living an unhappy life.

May your Dhamma behaviour show them the path of peaceand harmony. May the glow of Dhamma on your faces attractmore and more suffering people to this path of real happiness.

May all beings be happy, peaceful, liberated.With all my mett,

S. N. Goenka

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