Sitting Meditation | Techniques In Vipassana Meditation
The meditators first have to select the cross-legged posture that they feel most comfortable in, place the right hand on the left hand -- the thumbs may or may not touch each other, and sit upright but not too straight. Ease up the body and mind, close the eyes softly, then acknowledge the movements of the abdomen (body) and the mind that follows the rising and the falling of the abdomen.
- A leg is not overlapeach other
- A leg is overlap each other
- Sit cross-legged
- Sitting meditation with two-step acknowledging
- Sitting meditation with three-step acknowledging
- Sitting meditation with four-step acknowledging
Note: 1. Rising, and 2. Falling
As acknowledging "rising",the mind has to realize the abdomen starts rising, gradually rises, and the rising stops. Then while acknowledging "Falling", the mind realizes the abdomen begins to fall, slowly falls, and the falling ends. The rising and falling movement must be concurrent and consistent with the word being repeated. The acknowledging words cannot be said after the actualact of rising-falling. Likewise, the acknowledging words would not be said before the act of rising-falling actually exists. The practitioner may divide the words into two syllables: "rise" "sing", and "fall" "ling". The syllables "sing" and "ling" are uttered as the act of rising and falling ends.
Please Note : If the meditator has trouble of acknowledging the act of rising and falling, he may start from acknowledging the state of "sitting" or "touching", which is two-step acknowledging as well.
Note: 1. Rising, 2. Falling, and 3. Sitting
The meditators who have practiced the two-step acknowledging rightly and proficiently may feel able to extend the interval between falling and rising. If so, the acknowledging word "Sitting" can be added a bit rapidly, before the rising starts. The word "Sitting" would not be added if the act of rising has commenced.
Please Note : Some meditators have misunderstood this as to block the rising of abdomen. This causes them to be uncomfortable, breathe with difficulty, and feel fatigued. In fact, when the meditators achieve the insight of meditation (the knowledge of contemplation on rising and falling), they mayrealize there is the space to add the "Sitting" acknowledging. Acknowledging the sitting is just to remind the act of sitting (the legs are crossed while the upper part is straight).
Note: 1. Rising, 2. Falling, 3. Sitting, and 4. Touching
The meditators who have fulfilled the three-step acknowledging can also add the "Touching" acknowledging before the act of rising comes to exist.Acknowledging "Touching" in the first place is to acknowledge only the touching of the right buttock with the floor. To acknowledge both buttocks at the same time may confuse the meditators. As the proper condition becomes obvious, the meditation instructor will then advise how to change the way of acknowledging.
Niseetati Panlunggang Apuchitawa U-Chung Gayang Panitaya, Parumukang Sating U-pattapetawa "Sitting with the legs crossed, body straight, and definite mindfulness".
- Sitting with legs crossed. Keeping the back and the neck straight
- Be mindful and acknowledge the rising and falling of the abdomen
- Concentrate on and closely followthe rising and falling of the abdomen
- The eyes should be closed, and then mindedlypoint to the navel
- Continually acknowledge the movements of the abdomen
- As the abdomen rises, saying in mind that "Rising"
- As the abdomen falls, saying in mind that "Falling"
- Acknowledging the state of rising and falling, saying acknowledging words in mind, and being actively mindful-all these should occur simultaneously
C. What should not be done during sitting meditation.
- Do not bend the body, or bend the head (except that the body is in such shape)
- Do not utter or murmur while acknowledging the rising and falling of abdomen
- Do not open the eyes to perceive the external circumstances
- Do not move the body too often
- Do not lean on the chair, the backrest, or the pillar (except for taking a break)
- Do not use words that are not related to the actual state of the body such as the word "Putting" for acknowledging the rising of abdomen
- Do not force the inhaling-exhaling to match the acknowledging of rising-falling. Try to acknowledge the real condition as much as possible
D. The meditators who face difficulty in acknowledging the rising-falling movements should follow the suggestions below :
- Use the palm of the hand to softly touch the abdomen (the navel)
- Acknowledge the movements of the abdomen. As the abdomen rises with the palm on it, say in mind "Rising"
- Then, whenthe rising is slightly leavng from the palm, mindfully acknowledge "Falling"
- Acknowledge the state of "Sitting" and "Touching" instead of the act of rising- falling, or acknowledge only the state of "Sitting" (This is recommended for the those who used to practice Anapanasati before.)
- Acknowledge the state of touching on the right buttock, which is touching the ground, and say in mind "Touching"
- While acknowledging "Rising" and "Falling", some meditators may not be able to say "sing" and "ling" concurrently with the real movement of abdomen. Don't worry. Further practice to acknowledge each actual body movement. As the meditators attain adequate effort, mindfulness, concentration, and wisdom, they will have no such problems anymore.
- Loosening the clothes may make it easier to acknowledge the movement of the abdomen.
- Lying on one's back, overlaying the right and left hands on the abdominal surface, and then mindfully observe the act of rising-falling. The acknowledging mentioned above is the type of body mindfulness -- be mindful of inner body. According to the Maha Satipattan Sutara, it is said in Bali "Yata Yata Wa Panassa Gayo Panihito Hoti, Tatha Tatha Nang Pachanati," meaning that the meditator would acknowledge each real movement of body. The acknowledging of "Rising-Falling" movement is considered as Contemplation on Vayopho??habbarupa, a type of Anapanasti practice. In other words, the acknowledging of rising-falling of abdomen is to acknowledge movement of fall (the fall in abdomen). Rising-falling is a form of sultimate truth, and the acknowledging mind therefore is ultimate truth of body/mind, which is the essence of meditation.