practical vipassana exercises

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Practical Vipassana ExercisesVen. Mahasi Sayadaw

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-+ntentsPart / Basic PracticePreparat+ry Sta0e Basic Exercise " Basic Exercise "" Basic Exercise """ Ad1ance%ent in-+nte%plati+n Basic Exercise "V S)%%ary 2 3 4 5 4 5 6 27

Part "" / Pr+0ressi1e Practice Practical Vipassan8 Meditati+n Exercises Venerale Mah8s9Say8daw A Bi+0raphical S:etch AppendixTechni;)es +< Meditati+n #isin0 and =allin0 M+1e%ent +< the Ad+%en

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Mah8s9 S8sana ,ei:tha Meditati+n -entre

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Part " Basic PracticePreparat+ry Sta0e"< y+) sincerely desire t+ de1el+p c+nte%plati+n and attain insi0ht in this y+)r present li


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%a:e an ap+l+0y thr+)0h y+)r %editati+n instr)ct+r. "< in the past y+) ha1e sp+:enc+nte%pt)+)sly t+ a n+le +ne wh+ is at present )na1ailale +r deceased c+n


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re


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)t death is certainI li


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c+ncentrati+n +< %ind and insi0ht in c+nte%plati+n. As practice pr+0resses the %anner +< the%+1e%ents will e clearer. The aility t+ :n+w each s)ccessi1e +cc)rrence +< the %ental andphysical pr+cesses at each +< the six sense +r0ans is ac;)ired +nly when insi0ht c+nte%plati+n is


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+cc)r etween the n+tin0 +< each risin0 and


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and strai0htenin0 %)st e d+ne sl+wly. A


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with the c+nte%plati+n in an+ther p+siti+n :eepin0 t+ the pr+ced)re +)tlined in this para0raph.Sh+)ld an itchin0 sensati+n e


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increased and ec+%es )nearale y+) %)st i0n+re the pain and c+ntin)e with the c+nte%plati+n+< risin0 and


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Sh+)ld y+) intend t+ sway the +dy then :n+win0ly n+te intendin0. *hile in the act +< swayin0swayin0. *hen c+nte%platin0 y+) %ay +ccasi+nally disc+1er the +dy swayin0 ac: and


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li


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arri1in0. *hen y+) t)rn t+ sit t)rnin0. *hile in the act +< sittin0 d+wn sittin0. Sit d+wn sl+wlyand :eep the %ind +n the d+wnward %+1e%ent +< the +dy. ,+) %)st n+tice e1ery %+1e%ent inrin0in0 the hands and le0s int+ p+siti+n. Then res)%e the practice +< c+nte%platin0 thead+%inal %+1e%ents. Sh+)ld y+) intend t+ lie d+wn n+te intendin0. Then pr+ceed with thec+nte%plati+n +< e1ery %+1e%ent in the c+)rse +< lyin0 d+wn& li


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awa:e the c+ntin)ity +< s)$c+nsci+)sness +cc)rs re0)larly etween %+%ents +< seein0 hearin0tastin0 s%ellin0 t+)chin0 and thin:in0. Beca)se these +cc)rrences are +< rie< d)rati+n they aren+t )s)ally clear and there


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h+ldin0 t+)chin0


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Ad1ance%ent in -+nte%plati+nA


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three ti%es and then res)%e attenti+n t+ the risin0 and


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Basic Exercise "VUp t+ this p+int y+) ha1e de1+ted ;)ite s+%e ti%e t+ the trainin0 c+)rse. ,+) %i0ht e0in t+


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There %)st e n+ relaxati+n. Up+n reachin0 a certain sta0e +< pr+0ress with c+nte%plati+n y+)will n+t


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Part "" Pr+0ressi1e Practice*hen as %enti+ned a+1e y dint +< dili0ent practice %ind


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Gw+%an re


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e t+ the


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seein0 hearin0 t+ the %editat+r c+%es t+ :n+w clearly that seein0 arises


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will res)lt


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l++d


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laFy. They %)st n+tice this laFiness th)s& JlaFy laFy )ntil they +1erc+%e it. At this sta0ewhether +r n+t t+ the %editat+rs c+%e acr+ss extra+rdinary +ects +r


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pain all is ad. This re


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the are n+ticin0 +< +ects t+ the %editat+r %)st h+we1er als+ n+tice these re


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t+ n+tice clearly and t+ c+%prehend what arises. At this sta0e t+ the )s)al c+nte%plati+n


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Practical Vipassan8 Meditati+n ExercisesThe


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One sh+)ld e0in y n+tin0 this %+1e%ent which %ay e d+ne y %entally +ser1in0 thead+%en. ,+) will


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as G%eetin0 %eetin0. Then ret)rn t+ the risin0 and


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identi


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n+tes the% patiently. *hen c+ncentrati+n is str+n0 e1en intense sensati+ns tend t+ disappear.One then re1erts t+ n+tin0 the risin0 and


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inter1enes and the %editat+r desires t+ scratch eca)se it is hard t+ ear +th the sensati+n andthe desire t+ 0et rid +< it sh+)ld e n+ted with+)t i%%ediately 0ettin0 rid +< the sensati+n yscratchin0. "< +ne perse1eres the itchiness will 0enerally disappear in which case +ne re1erts t+n+tin0 the risin0 and


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ti%e n+tin0 as Grisin0 risin0. N+t +nly this& th+)0h the eye sees the %editat+r %)st act as i

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