Vipassana meditation

[stirling]

On 11/23/2024 at 9:08 PM, Chang dao ling said:

I am practice visualisation meditation due to this I am getting headache. I also tried anapanasati again I am getting headache. So I want to try Vipassana 

 

Meditation with intense concentration isn't for everyone. The Therevada school practices are often more more structured and effortful.  Many people not suited to such an approach will get tension related problems in the body and mind. Why not try a shamatha based meditation type instead, where relaxing is the key way "in", and see how it goes?

 

 

[Chang dao ling]

11 hours ago, stirling said:

Why not try a shamatha based meditation type instead, where relaxing is the key way "in", and see how it goes?

Can you give meditation technique?

[stirling]

I am not a Vipassa teacher, but a Zen/Dzogchen teacher. These techniques and intentions are compatible with Theravada training. If your intention is to follow the Therevada path, I would find a teacher in that lineage. If the tradition is of no consequence at this point, let me know.

[Gerard]

Good point stirling and spot on.

 

The OP needs to understand that without a real life teacher they won't go far and even with a real life teacher there is no guarantee of success either.

 

 

[Thrice Daily]

On 23/11/2024 at 5:39 PM, Maddie said:

 

There are actually a lot of ways to practice Vipassana or mindfulness. The four foundations of mindfulness as taught by the Buddha state that there are four objects of mindfulness.

 Mindfulness of the body, mind, feelings, and dharmas (teachings). 

 

Most people start with mindfulness of the body which can include body scans and mindfulness of the breath. This is good at bringing people into the present moment. 

 

What I usually do (because its the "loudest" for me) is mindfulness of mind. This usual entails me paying attention to which emotion is the loudest at the moment and labeling it. This works for me. 

 

The important thing is to find what works for you. 

Really I didn’t know it, I thought it was strictly, return to breath and sensation? 
 

Learn something new everyday  

[tao.te.kat]

Just a short note:

 

Vipassana is not the same as mindfulness.

 

Vipassana requires mindfulness but not all forms of mindfulness are vipassanic

 

They're not the same concept,

[Bhathen]

Stirling has a good point but if the OP wants to try the Thervada route:

https://www.dhamma.org

[stirling]

21 hours ago, Gerard said:

Good point stirling and spot on.

 

The OP needs to understand that without a real life teacher they won't go far and even with a real life teacher there is no guarantee of success either.

 

I'm not saying that exactly. In Buddhism the primary project is the reduction of suffering (2nd Arrow). Anyone who takes up a meditation practice with or without a teacher is likely to see SOME shift in that metric. Taking the next step to work with a teacher will greatly speed the dissolution of karma, a real bonus. 

 

If what you are after is an "enlightenment project", having a teacher is of VERY great benefit. 

[Chang dao ling]

On 12/3/2024 at 10:39 PM, stirling said:

I am not a Vipassa teacher, but a Zen/Dzogchen teacher. These techniques and intentions are compatible with Theravada training. If your intention is to follow the Therevada path, I would find a teacher in that lineage. If the tradition is of no consequence at this point, let me know.

Actually I want a meditation technique which don't give me headache. So i think I need a good teacher. I am not particularly interested in traditions. Since you mentioned you belongs to Dzogchen is your tradition exists in india? Can you recommend a teacher from Dzogchen living in India?

Thanks for your help 

[Chang dao ling]

On 12/4/2024 at 11:50 PM, stirling said:

 

I'm not saying that exactly. In Buddhism the primary project is the reduction of suffering (2nd Arrow). Anyone who takes up a meditation practice with or without a teacher is likely to see SOME shift in that metric. Taking the next step to work with a teacher will greatly speed the dissolution of karma, a real bonus. 

 

If what you are after is an "enlightenment project", having a teacher is of VERY great benefit. 

Completely agree with you 👍 

[stirling]

7 hours ago, Chang dao ling said:

Actually I want a meditation technique which don't give me headache. So i think I need a good teacher. I am not particularly interested in traditions. Since you mentioned you belongs to Dzogchen is your tradition exists in india? Can you recommend a teacher from Dzogchen living in India?

Thanks for your help 

 

I live in the United States, and wouldn't know where to start, honestly. I would think that, in India, you could trip on a viable teacher in the street or in a market. Certainly there must be many great teachers in Dharamasala, but I know that India is a vast country and it may not be practical to go there regularly.

 

Of the Tibetan schools I have had the most success with the Nyingma tradition, and the Dudjom Rinpoche lineage specifically, but I have also studied with Gelugpa teachers and had great success. Dzogchen itself is a series of techniques that are common to most Tibetan Buddhist traditions, so any of them would probably work. 

[Apech]

On 06/12/2024 at 9:13 AM, Chang dao ling said:

Actually I want a meditation technique which don't give me headache. So i think I need a good teacher. I am not particularly interested in traditions. Since you mentioned you belongs to Dzogchen is your tradition exists in india? Can you recommend a teacher from Dzogchen living in India?

Thanks for your help 

You should focus on body first not mind or breath.  Although you should regularize you breath.  Focus on body part by part allowing all unneeded tension to drain away down through the soles of your feet.  Don’t get frustrated or use much intent.  Just sit like this until it becomes natural and full.

 

 

[Chang dao ling]

23 hours ago, stirling said:

 

I live in the United States, and wouldn't know where to start, honestly. I would think that, in India, you could trip on a viable teacher in the street or in a market. Certainly there must be many great teachers in Dharamasala, but I know that India is a vast country and it may not be practical to go there regularly.

 

Of the Tibetan schools I have had the most success with the Nyingma tradition, and the Dudjom Rinpoche lineage specifically, but I have also studied with Gelugpa teachers and had great success. Dzogchen itself is a series of techniques that are common to most Tibetan Buddhist traditions, so any of them would probably work. 

Thanks. I checked in online gelugpa lineage is available in india. Thanks again 🙏

[doc benway]

On 11/23/2024 at 10:37 AM, Chang dao ling said:

Hi, 

How to practice Vipassana meditation? Please recommend me a good teacher and books 🙏

 

On 11/24/2024 at 12:08 AM, Chang dao ling said:

I am practice visualisation meditation due to this I am getting headache. I also tried anapanasati again I am getting headache. So I want to try Vipassana 

 

On 12/2/2024 at 11:53 PM, Chang dao ling said:

Can you give meditation technique?

 

In my opinion vipassana and shamatha are intimately related. 

Vipassana refers to having an insight into the nature of the mind and, therefore, into the nature of reality. 

It is very difficult to see the mind's true nature when one is wrapped up in and identified with its content and activity. 

This is where the metaphors of the eye trying to see itself, or washing the blood from one's hands with more blood come from. 

One must first develop some skill in allowing one's perspective to be relatively free of the mind's content and activity (shamatha) before one can expect to see it for what it is (vipassana).

 

The headache can have many sources which may or may not be related to the style of meditation.

Certainly one can, and often does, develop a headache when concentrating with too much physical, psychological, or emotional tension. Other factors include trying to practice for longer than we are ready for, issues related to nutrition, hydration, sleep, and exercise. It may be related to the location and surroundings where you practice or to excessive mental stimulation before and after practice - screen time is a big one. 

 

Any technique can be effective and any technique can be problematic. It is very important to not try and progress more rapidly than your mind and body will allow, this is a very common cause of problems, such as headaches. Start with a few minutes of practice at a time. Several short, high quality sessions are far better than one long, miserable, frustrating session where you may be unconsciously developing bad habits and patterns. It is good that you are open to trying different techniques. If you want to share your general location, you may get some suggestions for local teachers. There are also great online programs and teachings available with high level masters. 

 

 

One simple technique I can share is to rest in the the stillness of the body:

Sit or stand in a comfortable and supportive posture. 

Notice your breath coming in and out for a few moments simply to bring your attention to your body and surroundings in this present moment. Once we move beyond this point, no need to pay any particular attention to the breath, simply allow it to breath itself.

Bring your attention to your hands. They are a good point of focus because they are so sensitive and such an important part of how we relate to the environment. Feel the hands as they rest in your lap or at your sides. Now feel the stillness of the hands as they are resting in your lap or at your sides. Allow the stillness of the hands to serve as a place where your attention can rest. I like to think of the process not so much as a focus or a concentration but rather a connection which allows the busy, moving mind to settle and rest. The mind will rapidly get drawn away from the hands to the past, to the future, to something in the environment, whatever... This will happen over and over again. The important thing is to simply notice as soon as possible when it happens. As soon as you notice, also notice if there is any self-judgement. Don't dwell on the judgement, the frustration, annoyance, and so on, simply guide the attention back to the hands and allow the mind to rest there. Give yourself the benefit of patience and benevolence, you are doing the best you can and you are doing something very wonderful in taking care of your mind. This resting should be like returning home to a comfortable couch after a long, arduous journey. A feeling of gratitude, of support, and belonging. 

Gradually allow the focus of attention to open and extend beyond the hands to the belly, to the thighs and legs, to the arms and shoulders, and to the head. Allow the attention to rest on the stillness of the entire body. Again, it is not just about being still, a rock is still, it is about the attention remaining connected to that stillness. Of course you will become distracted at times and so continue the process of noticing any disconnection or distraction and gently guiding the attention back to the stillness of the body. OK to come back to the hands first, if necessary, then opening into the entire body. Eventually this will become more comfortable, accessible, and stable. It takes time. 

Gradually begin to open your attention even more such that you are connecting to the stillness beyond the body, the stillness of being. Stillness is pervasive, it is not limited by the body's boundaries. This connection with the stillness of being will introduce you to the spaciousness of being, often referred to as emptiness. There is stillness in the body and outside of the body. With time the boundary between inner and outer becomes less distinct, less meaningful. While the experience is one of spaciousness or emptiness, it becomes obvious that this emptiness is not empty, it is very rich and alive, filled with all of the immediacy of the present moment. Simply rest the mind in that connection to stillness like a child resting in the arms of its loving Mother. 

 

When engaging in a practice like this there does need to be some effort involved in the beginning. Too much effort will cause frustration, maybe a headache. Too little allows us to disconnect and wander too easily. Begin with whatever degree of effort is needed to maintain the connection between attention and stillness. Over time gradually release the effort until resting becomes completely effortless. 

 

 

Edited December 7 by doc benway

[Thrice Daily]

Nicely said. Are you currently topping up your sitting practice daily or are you recounting from memory.

 

Its a memory to me now this easing straight back into stillness in a few minutes feeling, I like your steps to get there,

 

you write beautifully about it @doc benway

[Chang dao ling]

13 hours ago, doc benway said:

 

 

 

In my opinion vipassana and shamatha are intimately related. 

Vipassana refers to having an insight into the nature of the mind and, therefore, into the nature of reality. 

It is very difficult to see the mind's true nature when one is wrapped up in and identified with its content and activity. 

This is where the metaphors of the eye trying to see itself, or washing the blood from one's hands with more blood come from. 

One must first develop some skill in allowing one's perspective to be relatively free of the mind's content and activity (shamatha) before one can expect to see it for what it is (vipassana).

 

The headache can have many sources which may or may not be related to the style of meditation.

Certainly one can, and often does, develop a headache when concentrating with too much physical, psychological, or emotional tension. Other factors include trying to practice for longer than we are ready for, issues related to nutrition, hydration, sleep, and exercise. It may be related to the location and surroundings where you practice or to excessive mental stimulation before and after practice - screen time is a big one. 

 

Any technique can be effective and any technique can be problematic. It is very important to not try and progress more rapidly than your mind and body will allow, this is a very common cause of problems, such as headaches. Start with a few minutes of practice at a time. Several short, high quality sessions are far better than one long, miserable, frustrating session where you may be unconsciously developing bad habits and patterns. It is good that you are open to trying different techniques. If you want to share your general location, you may get some suggestions for local teachers. There are also great online programs and teachings available with high level masters. 

 

 

One simple technique I can share is to rest in the the stillness of the body:

Sit or stand in a comfortable and supportive posture. 

Notice your breath coming in and out for a few moments simply to bring your attention to your body and surroundings in this present moment. Once we move beyond this point, no need to pay any particular attention to the breath, simply allow it to breath itself.

Bring your attention to your hands. They are a good point of focus because they are so sensitive and such an important part of how we relate to the environment. Feel the hands as they rest in your lap or at your sides. Now feel the stillness of the hands as they are resting in your lap or at your sides. Allow the stillness of the hands to serve as a place where your attention can rest. I like to think of the process not so much as a focus or a concentration but rather a connection which allows the busy, moving mind to settle and rest. The mind will rapidly get drawn away from the hands to the past, to the future, to something in the environment, whatever... This will happen over and over again. The important thing is to simply notice as soon as possible when it happens. As soon as you notice, also notice if there is any self-judgement. Don't dwell on the judgement, the frustration, annoyance, and so on, simply guide the attention back to the hands and allow the mind to rest there. Give yourself the benefit of patience and benevolence, you are doing the best you can and you are doing something very wonderful in taking care of your mind. This resting should be like returning home to a comfortable couch after a long, arduous journey. A feeling of gratitude, of support, and belonging. 

Gradually allow the focus of attention to open and extend beyond the hands to the belly, to the thighs and legs, to the arms and shoulders, and to the head. Allow the attention to rest on the stillness of the entire body. Again, it is not just about being still, a rock is still, it is about the attention remaining connected to that stillness. Of course you will become distracted at times and so continue the process of noticing any disconnection or distraction and gently guiding the attention back to the stillness of the body. OK to come back to the hands first, if necessary, then opening into the entire body. Eventually this will become more comfortable, accessible, and stable. It takes time. 

Gradually begin to open your attention even more such that you are connecting to the stillness beyond the body, the stillness of being. Stillness is pervasive, it is not limited by the body's boundaries. This connection with the stillness of being will introduce you to the spaciousness of being, often referred to as emptiness. There is stillness in the body and outside of the body. With time the boundary between inner and outer becomes less distinct, less meaningful. While the experience is one of spaciousness or emptiness, it becomes obvious that this emptiness is not empty, it is very rich and alive, filled with all of the immediacy of the present moment. Simply rest the mind in that connection to stillness like a child resting in the arms of its loving Mother. 

 

When engaging in a practice like this there does need to be some effort involved in the beginning. Too much effort will cause frustration, maybe a headache. Too little allows us to disconnect and wander too easily. Begin with whatever degree of effort is needed to maintain the connection between attention and stillness. Over time gradually release the effort until resting becomes completely effortless. 

 

 

Thank you very much. I will definitely try this technique. Thanks 🙏 

[doc benway]

23 hours ago, Thrice Daily said:

Nicely said. Are you currently topping up your sitting practice daily or are you recounting from memory.

 

Its a memory to me now this easing straight back into stillness in a few minutes feeling, I like your steps to get there,

 

you write beautifully about it @doc benway

 

Thank you, I do both practice and teach this technique regularly.

For the most part now I bypass the steps I described (and there are two other doors that can be used in a similar way as well) but the doors are still very useful when the mind is agitated, drowsy, or easily distracted.

 

 

 

[Thrice Daily]

5 hours ago, doc benway said:

 

Thank you, I do both practice and teach this technique regularly.

For the most part now I bypass the steps I described (and there are two other doors that can be used in a similar way as well) but the doors are still very useful when the mind is agitated, drowsy, or easily distracted.

 

 

 

How do you approach practice with different conditions, cold, fever, mild flu, do you give same advice or different. I'm wondering if there are any tricks  to ward off early on, or burn off more quickly...

[doc benway]

On 12/8/2024 at 5:12 PM, Thrice Daily said:

How do you approach practice with different conditions, cold, fever, mild flu, do you give same advice or different. I'm wondering if there are any tricks  to ward off early on, or burn off more quickly...

 

All of life is taken as the path, every experience possible in every moment is the starting point and we can choose to practice or not, provided we remember - this is the role of mindfulness. The basic stillness practice I shared above can be applied anytime, anywhere. It's particularly good in the face of distractions related to the body, to physical sensation and tactile experience. Ultimately it gives us a sense of refuge where we can find strength and peace under any conditions, once we've developed some mastery.

 

In the beginning, when the flame of meditation is weak, we must protect it and practice under favorable conditions - quiet room, comfortable seat, no disturbances, supportive sangha. When we have some skill we can bring our practice off the cushion and into our lives under supportive conditions - reciting mantras, circumambulation, listening to music, appreciating art and connecting with nature, etc... As our clarity and stability get stronger, we can begin practicing in more challenging circumstances - eating, interacting with others, sex, working, even during illness, etc... Eventually, the winds of disturbance actually feed the flame and our practice is consistent and strong, hopefully strong enough to allow us to be fully aware as we transition through death.