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Walking Stage 1 | Techniques In Vipassana Meditation

Walking Stage 1 | Techniques In Vipassana Meditation.

Note :

"right", "goes" , "thus"

"left", "goes" , "thus"

Method of practice :

First of all, contemplate the state of standing for three times. Keep the eyes about two metres ahead and your body and neck straight. Open just half of the eyes and cross the hands in front of or at the back of the body. Then, keep the mind on the left or right foot as you like. At the time of noting "right" in the mind, the meditator is fully conscious of the right foot. The knee would bend a little bit as it is ready to walk but does not lift the foot yet because it will repeat with the next step. At the time of noting "goes", the foot must move forward and the knee is kept straight and at the time of noting "thus", the foot must stop moving exactly. At the time the foot moves forwards, the weight of the body will be transferred to the other foot; for instance, "right-goesthus" the weight of the body will be on the left foot and when the left foot moves, the right foot would take the body weight.

The transfer of body weight will be repeated throughout the walk. Here, the meditator does not need to separate the note into three phases: for example, "right-goes-thus" because it will repeat with the walking in the third step. The note must be continuous until the movement of the foot finishes. Walking in this stage would produce relaxation and would be like walking naturally. Do not force the body to walk too fast or too slow because the meditator could get a headache or becomes so serious and the muscles could be too tense or stiff.

Walking at this stage may not be too slow because it is just to know the movement of the foot. Forcing the body too much may not begood for the meditator. Walking at this stage would generate a feeling of relaxation. Whenever the meditator feels tense or stressed in the walking practice, consideration should be given to the causes of such feeling, for instance, gazing or concentrating too much, forcing the walk to be unnaturally slow in order to have self satisfaction, or having too much desire to achieve the result described by the instructor. These are not consistent with the reality at the time of walking and could be the cause of being stressed or under pressure.

Once it is known, start to solve it by relaxing such a feeling and try to walk more naturally. Walking at this stage may take several days, not just one as some thought. Before shifting to the further step, one needs to consider the knowledge of "RUPA" and NAMA" in reality, that is to say the meditator must have the ability to distinguish them (namarupaparicchedanana) in order to carry out the walking and contemplation in further steps. This will enable the meditator to understand the practice and to continue the practice by himself.

The meditator should continue to practice and try to instill the awareness and the wisdom by repeating the practice so that a clear knowledge will be gained. After that, a next walking exercise canbe performed. To avoid mistakes, the meditator must be examined by the master with extensive interviewing, and he or she must answer the questions as experienced at the time of the practice; not giving answers from books or other persons. If the answer is taken from such sources, the chance of gaining Dhamma knowledge will be less. So, be attentive and honest.


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