{"id":5720,"date":"2020-12-22T07:43:48","date_gmt":"2020-12-22T00:43:48","guid":{"rendered":"http:\/\/phapnhan.org\/en\/?p=5720"},"modified":"2020-12-22T07:49:40","modified_gmt":"2020-12-22T00:49:40","slug":"complete-meditation-instructions","status":"publish","type":"post","link":"https:\/\/phapnhan.org\/en\/complete-meditation-instructions\/","title":{"rendered":"Complete Meditation Instructions"},"content":{"rendered":"

Amatha Gavesi<\/span><\/strong><\/a><\/span><\/p>\n

\"\"<\/h3>\n

I. Contemplation On Loving-Kindness (Metta)<\/b><\/span><\/p>\n

May\u00a0I<\/b>\u00a0be well and happy.<\/span>
\nMay\u00a0I<\/b>\u00a0be free from enmity, disease, and grief.<\/span>
\nMay\u00a0I<\/b>\u00a0take care of myself happily.<\/span><\/p>\n

May all beings\u00a0in front<\/b><\/span>\u00a0be well and happy.<\/span>
\nMay they be free from enmity, disease, and grief.<\/span>
\nMay they take care of themselves happily.<\/span><\/p>\n

May all beings\u00a0in the right direction<\/b><\/span>\u00a0be well and happy.<\/span>
\nMay they be free from enmity, disease, and grief.<\/span>
\nMay they take care of themselves happily.<\/span><\/p>\n

May all beings\u00a0behind<\/b><\/span>\u00a0be well and happy.<\/span>
\nMay they be free from enmity, disease, and grief.<\/span>
\nMay they take care of themselves happily.<\/span><\/p>\n

May all beings\u00a0in the left direction<\/b><\/span>\u00a0be well and happy.<\/span>
\nMay they be free from enmity, disease, and grief.<\/span>
\nMay they take care of themselves happily.<\/span><\/p>\n

May all beings\u00a0above<\/b>\u00a0<\/span>be well and happy.<\/span>
\nMay they be free from enmity, disease, and grief.<\/span>
\nMay they take care of themselves happily.<\/span><\/p>\n

May all beings\u00a0below<\/b><\/span>\u00a0be well and happy.<\/span>
\nMay they be free from enmity, disease, and grief.<\/span>
\nMay they take care of themselves happily.<\/span><\/p>\n

May all beings\u00a0in the surrounding<\/b><\/span>\u00a0be well and happy.<\/span>
\nMay they be free from enmity, disease, and grief.<\/span>
\nMay they take care of themselves happily.<\/span><\/p>\n

May all beings\u00a0who are dear to me<\/b><\/span>\u00a0be well and happy.<\/span>
\nMay they be free from enmity, disease, and grief.<\/span>
\nMay they take care of themselves happily.<\/span><\/p>\n

May all beings\u00a0who are friendly to me<\/b><\/span>\u00a0be well and happy.<\/span>
\nMay they be free from enmity, disease, and grief.<\/span>
\nMay they take care of themselves happily.<\/span><\/p>\n

May all beings\u00a0who are unfriendly to me<\/b><\/span>\u00a0be well and happy.<\/span>
\nMay they be free from enmity, disease, and grief.<\/span>
\nMay they take care of themselves happily.<\/span><\/p>\n

May all beings be well and happy.<\/span>
\nMay they be free from enmity, disease, and grief.<\/span>
\nMay they take care of themselves happily.<\/span><\/p>\n

II. Contemplation On The Impurities of The Body<\/b><\/span><\/p>\n

The methodical practice of the\u00a0Thirty-two Parts of the Body Meditation<\/i>\u00a0can help one penetrate and understand the true nature of the body. It can help one to see impermanence and comprehend that the body is made of four primary elements:<\/span><\/p>\n

    \n
  1. earth (solidity<\/i>)<\/span><\/li>\n
  2. air (motion<\/i>)<\/span><\/li>\n
  3. fire (temperature<\/i>)<\/span><\/li>\n
  4. water (liquidity<\/i>)<\/span><\/li>\n<\/ol>\n

    Practicing the\u00a0Thirty-two Parts of the Body Meditation<\/i>, can help one build immense levels of concentration, increase the potential for self-healing, and allow one to experience the taste of deep freedom and peace.<\/span><\/p>\n

    Imagine yourself removing the items part by part and contemplate each part as loathesome and impermanent.<\/span><\/p>\n

      \n
    1. Head hair (Kesa<\/b>),<\/span><\/li>\n
    2. Body hair (Loma<\/b>),<\/span><\/li>\n
    3. Nails (Nakkha<\/b>),<\/span><\/li>\n
    4. Teeth (Danta<\/b>),<\/span><\/li>\n
    5. Skin (Taco<\/b>)<\/span><\/li>\n
    6. Flesh (Masam<\/b>),<\/span><\/li>\n
    7. Sinews (Naharu<\/b>),<\/span><\/li>\n
    8. Bones (Atthi<\/b>),<\/span><\/li>\n
    9. Bone Marrow (Atthiminjam<\/b>),<\/span><\/li>\n
    10. Kidneys (Vakkam<\/b>)<\/span><\/li>\n
    11. Heart (Hadayam<\/b>),<\/span><\/li>\n
    12. Liver (Yakanam<\/b>),<\/span><\/li>\n
    13. Diaphragm (Kilomakam<\/b>),<\/span><\/li>\n
    14. Spleen (Pihakam<\/b>),<\/span><\/li>\n
    15. Lungs (Papphasam<\/b>)<\/span><\/li>\n
    16. Large Intestine (Antam<\/b>),<\/span><\/li>\n
    17. Small Intestine (Antagunam<\/b>),<\/span><\/li>\n
    18. Stomach (Udariam<\/b>),<\/span><\/li>\n
    19. Feces (Kerisam<\/b>),<\/span><\/li>\n
    20. Brain (Mattagunam<\/b>)<\/span><\/li>\n
    21. Bile (Pittam<\/b>),<\/span><\/li>\n
    22. Phlegm (Semhan<\/b>),<\/span><\/li>\n
    23. Pus (Pubbo<\/b>),<\/span><\/li>\n
    24. Blood (Lohitam<\/b>),<\/span><\/li>\n
    25. Sweat (Sedo<\/b>),<\/span><\/li>\n
    26. Fat (Medo<\/b>)<\/span><\/li>\n
    27. Tears (Assu<\/b>),<\/span><\/li>\n
    28. Grease (Vasa<\/b>),<\/span><\/li>\n
    29. Saliva (Kelo<\/b>),<\/span><\/li>\n
    30. Mucus (Singhanika<\/b>),<\/span><\/li>\n
    31. Oil of the Joints (Lasika<\/b>),<\/span><\/li>\n
    32. Urine (Muttam<\/b>)<\/span><\/li>\n<\/ol>\n

      III. Development Of Concentration<\/b><\/span><\/p>\n

      Anapanasati : Mindfulness on breathing in and out<\/b><\/span><\/p>\n

      An untrained mind is used to create all kinds of habits. It jumps from one object to another to create thoughts. We have not allowed the consciousness to rest for a minute or a second. This causes restlessness to our mind. We can’t make out one single moment in between two thoughts.<\/span><\/p>\n

      We use the consciousness to operate the six sense bases and thereby create a thought in between. There may be a lapse in between these periods, but we do not allow the consciousness to rest.<\/span><\/p>\n

      Anapanasati develops the mind to a higher state and through developing concentration, we could control the thoughts as well and thus, allowing our consciousness to rest and attain to a state of calmness and peace.<\/span><\/p>\n

      The method is practised by fixing the mind at one point, not allowing the consciousness to behave in a way it used to be, jumping from one object to another. What we have to do is to be mindful of the object at one point – watching the in-breathing and out-breathing from that point.<\/span><\/p>\n

      From there, we will develop the Absorption (Jhana<\/b>)\u00a0MN 19<\/a><\/sup>\u00a0from the first to the fourth.\u00a0Absorption is deep concentration by fixing the mind on one object exclusively.<\/i><\/span><\/p>\n

       <\/p>\n\n\n\n\n\n\n\n\n
      Jhana<\/b><\/span><\/td>\nJhana Factors<\/b><\/span><\/td>\n<\/tr>\n
      1st<\/sup><\/span><\/td>\n1st<\/sup><\/span><\/td>\nVittaka<\/b><\/span>
      \n(Initial Application)<\/span><\/td>\n      		Vicara<\/b><\/span>
      \n(Sustained Appplication)<\/span><\/td>\n      		Piti<\/b><\/span>
      \n(Joy)<\/span><\/td>\n      		Sukkha<\/b><\/span>
      \n(Happiness)<\/span><\/td>\n      		Ekaggata<\/b><\/span>
      \n(One -Pointedness)<\/span><\/td>\n<\/tr>\n
      1st<\/sup><\/span><\/td>\n\u00a0<\/span><\/td>\n\u00a0<\/span><\/td>\nVicara<\/b><\/span>
      \n(Sustained Appplication)<\/span><\/td>\n      		Piti<\/b><\/span>
      \n(Joy)<\/span><\/td>\n      		Sukkha<\/b><\/span>
      \n(Happiness)<\/span><\/td>\n      		Ekaggata<\/b><\/span>
      \n(One -Pointedness)<\/span><\/td>\n<\/tr>\n
      2nd<\/sup><\/span>
      \nSN 21.1<\/a><\/sup><\/span><\/td>\n      		2nd<\/sup><\/span>
      \nSN 21.1<\/a><\/sup><\/span><\/td>\n      		\u00a0<\/span><\/td>\n\u00a0<\/span><\/td>\nPiti<\/b><\/span>
      \n(Joy)<\/span><\/td>\n      		Sukkha<\/b><\/span>
      \n(Happiness)<\/span><\/td>\n      		Ekaggata<\/b><\/span>
      \n(One -Pointedness)<\/span><\/td>\n<\/tr>\n
      3rd<\/sup><\/span><\/td>\n3rd<\/sup><\/span><\/td>\n\u00a0<\/span><\/td>\n\u00a0<\/span><\/td>\n\u00a0<\/span><\/td>\nSukkha<\/b><\/span>
      \n(Happiness)<\/span><\/td>\n      		Ekaggata<\/b><\/span>
      \n(One -Pointedness)<\/span><\/td>\n<\/tr>\n
      4th<\/sup><\/span><\/td>\n4th<\/sup><\/span><\/td>\n\u00a0<\/span><\/td>\n\u00a0<\/span><\/td>\n\u00a0<\/span><\/td>\n\u00a0<\/span><\/td>\nEkaggata<\/b><\/span>
      \n(One -Pointedness)<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

       <\/p>\n

      IV. Insight Meditation (Vipassana)<\/b><\/span><\/p>\n

      After one has full control of the absorption, the teacher will guide them to Insight Meditation. Insight Meditation is to develop wisdom, to see, understand and realise the true nature of life i.e. that every phenomena rise and fall – it is<\/span><\/p>\n

      ANICCA<\/b>\u00a0(impermanent),<\/span>
      \nDUKKHA<\/b>\u00a0(unsatisfactory) and<\/span>
      \nANATTA<\/b>\u00a0(non-self).<\/span><\/p><\/blockquote>\n

      There are four stages to attain:-<\/span><\/p>\n

      (1) First stage of development<\/b><\/span><\/p>\n

      To realise:<\/span><\/p>\n

        \n
      1. that we are nothing but MIND and BODY (Form) i.e.\u00a0Nama-Rupa<\/b>;<\/span><\/li>\n
      2. cause and effect; and<\/span><\/li>\n
      3. rising and falling of all phenomena.<\/span><\/li>\n<\/ol>\n

        Upon realising these, one will eradicate three fetters, i.e.<\/span><\/p>\n