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Contemplation of Sleeping | Techniques In Vipassana Meditation

Contemplation of Sleeping | Techniques In Vipassana Meditation

A. Principle :

Sayano va sayanomhi-ti pajanati "Lying down, one knows one is lying down"

B. Method :

  1. be fully aware of the body movement; again, be consistent with capitals of first letters of these sentences;
  2. when you lean to lie down, note "leaning, leaning, leaning";
  3. when elbow, hip, back, head, and other parts of the body touch the floor, concurrently note "touching, touching, touching";
  4. when you lie down on the right side or flat on the floor, note "lying, lying, lying";
  5. when you lie down completely, then close the eyes and start contemplating by fixing the mind on the movement of the abdomen together with noting. When it rises, note "rising, rising, rising". When it falls, note "falling, falling, falling".

Alternatively, note "lying, touching" corresponding to the current condition or state until fall asleep with mindfulness. When come to be awake, resume the contemplation.

C. Things to Avoid :

  1. while lying, open the eyes or fix the mind on the body as a focus of attention;
  2. put the interest aside in whether you fall asleep with the rising or with the falling of the abdomen since it can make one nervous;
  3. turn over or move the body often;
  4. forcedly breathe in and out to make the abdomen rise and fall for the contemplation since it makes one tired or unable to sleep, and finally one becomes exhausted, and causes trouble for the practice of the next day.


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