Introduction

           I was first introduced to insight meditation at the age of 13 in 1966,which at that time, attended the Saya Gyi U Ba Khin's Inyamyaing Meditation Centre. I attended the Mahasi Meditation Centre twice ordained as a monk, on both occasion. I am a medically qualified doctor and have been practising insight meditation based on Mahasi/ Mogok technique and would like to share the knowledge of practice of insight meditation. As requested by the organiser of this course, I am here to recount my practical experience. This is an extract of the article I have published previously. (Insight Meditation: Questions and Answers on Practice and Benefits)

First experience of insight meditation as a beginner

           There are various methods of meditation but the objective is the same. As it is not necessary to follow all these, I chose one of them and put it into practice regularly. When one is noting the rising and falling, every moment has to be focused intensely. It is interesting to notice that despite attempting to focus the mind on any particular movement, my mind was travelling from one place to the next. During meditation I often felt itchy and had muscle or joint pain and heard noises made by cars and birds. It was extremely difficult to focus mind at one point, sometimes the concentration power was so weak that I did not realise that my mind was wandering and was uncontrallable and had a tendency to dwell on pleasurable thoughts, feelings and unwholesome sense objects. As a beginner I could only sit for 15 minutes of insight meditation initially. With the eyes shut, and not uttering a word, I managed to refrain from doing bad deeds for that 15 minutes. I tried to concentrate my mind on one point, as well as being mindful at other times, i.e, doing 'good things' as much as I could. I believe my mind was also purified as I did not have pleasurable feelings, unpleasurable feelings or neutral feelings during these meditation sessions. Therefore I came to realise that my early attempts, although of short duration, had fulfilled three basic Buddha's Teachings, i.e., refraining from all evil, doing what is good and purifying the mind. These are just like sowing seeds which I shall reap in the future, (when the time is right).

           Because of the uncontrollable nature of the mind, I have to control the wandering mind by focusing it on one particular fixed point. Insight meditation is training the mind to deal with changes and to become mindful of every changing moment or event. It is also important not to become absorbed in the content of thought. If you notice that you are thinking instead of focusing the mind at one point, then the noting mind should note - thinking, thinking, and following that, drive the mind back to the rising and falling movement of the abdomen. A beginner should allocate fixed time (ie 15, 30, 45minutes or an hour) each day to practice punctually. With regular practice I notice that my concentration become stronger.

What is the benefit of mindfulness?

           If at all possible we should react to surroundings, circumstances and events of daily life reasonably and not emotionally. This can be achieved by mindfulness. With mindfulness one can attain a higher awareness and react appropriately. The Buddha teaches us how to control dark emotions (defilements ) that are lying latent in us. This can be achieved by following noble eightfold path which includes Sila, Samadhi and Panna (Morality, Concentration and Insight/Wisdom). Sila (Morality) by observing precepts, (control of words and action) will allow us to overcome the final stage of defilements. Next stage ,the changing nature on mind and matter. Actual process of rising and falling of abdomen with each breath is caused by the movement of muscles (matter) and awareness of each moment (by the mind). With progress in practice of insight meditation, during the time of noting rising - falling, rising - falling, one will perceive that the matter and mind are two separate things. Touch, contact, movement is matter and knowing or awareness is mind. There is a continued rising and falling of breathing phase, uncontrollably changing all the time. With purity of mind and progress in meditation one will no longer feel abdomen movement as a bulk muscle movement, but will recognise and experience as a rising and falling phenomenon (becoming and dissolution phenomena).

What do we experience up to this stage of insight meditation?

           We now have a clear perception of what mind - matter is. One will start to notice how fast the mind wanders, changing from one to another uncontrollably. One realises the impermanent nature of mind and matter, always changing from one moment to another (anicca); the shifting and changing all the time is unsatisfactory (dukkha), and each moment replaced by subsequent moment and one is observing the insubstantial nature of existence of so called self (annata). Though it is difficult to sit and concentrate at the beginning of meditation one will experience that it becomes less difficult to concentrate in the middle and later part of meditation. Mind becomes subdued with the nature of practice. Therefore our duty is to contemplate diligently and to practice punctually.

Are courses and retreats advisable?

           I have been practising insight meditation at home just by reading books. I don't think that I am progressing.

           It will be extremely difficult to progress by practising alone at home with book knowledge. To achieve progress one has to learn properly and it is advisable to attend a meditation course for at least for seven to ten days to grasp the basic principle, following that a person should proceed at home if there is no other option due to social commitments..

What is the advantage of attending a meditation retreat?

           One has to observe eight precepts, which fulfills the moral purity. A good instructor will guide you along the correct path resulting in real progress. I was lucky enough to attend the meditation course (while being ordained as a monk) under general supervision of the late Mahasi Sayadaw at the Mahasi Meditation Centre, Rangoon. The main advantage of attending the course is that one does not need to worry about mundane things in day life.

How will I know that I have achieved progress?

           Freeing ourselves from anger, hatred, illwill, jealousy, ego-centredness and ignorance, indicates that one has achieved progress. Regular assessment is essential once you are committed to insight meditation. One should be aware of the so-called ‘hinderences’.

What is the hinderance?

           As a result of mind purification and insight after serious and regular meditation, a person can see a brilliant light whilst meditating with closed eyes. It can be very bright, a glow or luminous. Sometimes one has a floating sensation. Sometimes the mind becomes so tranquil, one forgets about the need to constant noting. Because of the calm nature of mind and experience of joy and happiness, never experienced before, one can shed tears. Tears, falling from the meditator’s closed eyes! These are the hinderances. If a person is enjoying and not wishing to move on from this state of rapture, the progress to the next stage is delayed. Whenever these hinderences arise, each should be noted mindfully until their eventual disappearance. My personal experience stops here.

What to expect on continued meditation

           I will touch on briefly what to expect next in the future on continued meditation. Magga-nana is the very first stage of enlightenment when one becomes " the Sotapan or the stream-winner". It can only be experienced with development of wisdom when all eightfold path strikes together. The sotapans no longer have any doubt in the Triple Gem, i.e, the Buddha, the Dhamma and the Sangha. No one can force them to change their religous belief. They know that they are already on the right path to Nibbana.

How does a person realise Magga-nana?

           The late Mogok Sayadaw from Burma, believed to be an arahat, proclaimed that one would achieve Magga-nana by penetrating the four noble truth whilst practising insight meditation. With mind concentration and mind contemplation one is observing ever changing impermenant nature of mind and matter, one is observing the non-self nature. That is realising "The Truth of Suffering" As mind concentration is so powerful that the noting mind manages to focus on arising and falling or becoming and dissolution phenomena, the so-called ‘self’ can no longer appear or exist. One is abandoning self-centered attachment and craving. Thus eradicating "The Cause of Suffering" There is no wandering of mind either to wholesome or unwholesome thought. The inner state of mind is so much so pure that once the eightfold path, "Truth of the way leading to end of suffering" is well balanced or understanding, energy, mindfulness, concentration are developed in an even manner, the Magga-nana "The Truth of Cessation of Suffering" is realised.

How easy is it to attain Magga-nana?

           The late Venerable Mahasi Sayadaw also said that this first stage could be achieved possibly in a month, twenty days, fifteen days, or on rare occasions even in seven days for someone with extra-ordinary Paramis. Therefore Magga nana is achievable in our life time. Conclusion: On the way to the ultimate goal, Nibbana. With sheer compassion the Buddha pointed out the only way to enlightenment. That is by means of vipassana meditation. By putting the teaching into practice, we ordinary folk (struggling through every day life), can attain the state of perfection.

Conclusion

           I would like to conclude by stressing the significance of the traditional practice of taking the Three Refuges.

Buddham saranam gacchami: I take refuge in the Buddha: as a symbol of enlightenment

Dhammam saranam gacchami: I take refuge in the Dhamma; As a path to enlightenment

Sangham saranam gacchami: I take refuge in the Sangha:

           Those who are dedicated in practising, preserving and proprogating Dhamma, from whom I have learnt the practice of meditation directly and indirectly. May all yogi gain insight and attain enlightenment.

Related article for further reading selected by the Course Organizer:

           Insight Meditation: Questions and Answers on Practice and Benefits by Dr. Nay Dee, London, 2000.