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For an introduction to mindfulness meditation that you can practice on your own, download the UCLA Mindful App (iTunes / Google Play), stream, or download the guided meditations below. Recorded by UCLA MARC's Director of Mindfulness Education, Diana Winston.
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All courses at the Vipassana Meditation Center are run solely on a donation basis. Donations are accepted only from students who have completed at least one ten-day course with S.N. Goenka or one of his assisting teachers and have experienced for themselves the benefits of Vipassana. Thus Vipassana is offered free from commercialism.
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The Abhidhamma Pitaka and the commentaries describe samatha and vipassanā as two separate techniques, taking samatha to mean concentration-meditation, and vipassana as a practice to gain insight. In the Theravada-tradition, vipassanā is defined as a practice that seeks "insight into the true nature of reality", defined as anicca "impermanence", dukkha "suffering, unsatisfactoriness", anattā "non-self", the three marks of existence.[6][7] In the Mahayana-traditions vipassanā is defined as insight into śūnyatā "emptiness" and Buddha-nature.
In modern Theravada, the relation between samatha and vipassanā is a matter of dispute. Meditation-practice was reinvented in the Theravada tradition in the 18th-20th century, based on contemporary readings of the Satipaṭṭhāna sutta, the Visuddhimagga, and other texts, centering on vipassana and 'dry insight' and downplaying samatha.[8] Vipassana became of central importance in the 20th century Vipassanā movement[9] favoring vipassanā over samatha. Some critics point out that both are necessary elements of the Buddhist training, while other critics argue that dhyana is not a single-pointed concentration exercise.
The literal meaning is "super-seeing,"[3] but is often translated as "insight" or "clear-seeing."[citation needed] Henepola Gunaratana defines vipassanā as "[l]ooking into something with clarity and precision, seeing each component as distinct and separate, and piercing all the way through so as to perceive the most fundamental reality of that thing."[7] According to Mitchell Ginsberg, vipassana is "[i]nsight into how things are, not how we thought them to be."[12]
According to Thanissaro Bhikkhu, "samatha, jhana, and vipassana were all part of a single path."[4] According to Keren Arbel, samatha and vipassana are not specific practices, but qualities of the mind which come to fulfillment with the development of the factors of the Noble Eightfold Path, including sati ("mindfulness") and jhana/dhyana (meditation").[5] In the sutta pitaka the term "vipassanā" is hardly mentioned, while they frequently mention jhana as the meditative practice to be undertaken. As Thanissaro Bhikkhu writes,
Buddhaghosa, in his influential Theravada scholastic treatise Visuddhimagga, states that jhana is induced by samatha, and then jhana is reflected upon with mindfulness, becoming the object of vipassana, realizing that jhana is marked by the three characteristics.[27] One who uses this method is referred to as a "tranquility worker" (Pali: samatha yānika).[8] However modern Buddhist teachers such as Henepola Gunaratana state that there is virtually no evidence of this method in the Pali suttas.[28] A few suttas describe a method of "bare insight", or "dry insight" where only vipassana is practiced, examining ordinary physical and mental phenomena to discern the three marks.[8] Gombrich and Brooks argue that the distinction as two separate paths originates in the earliest interpretations of the Sutta Pitaka,[29] not in the suttas themselves.[30][note 6]
According to Richard Gombrich, a development took place in early Buddhism resulting in a change in doctrine, which considered prajna to be an alternative means to awakening, alongside the practice of dhyana.[31] The suttas contain traces of ancient debates between Mahayana and Theravada schools in the interpretation of the teachings and the development of insight. Out of these debates developed the idea that bare insight suffices to reach liberation, by discerning the three marks (qualities) of (human) existence (tilakkhana), namely dukkha (suffering), anatta (non-self) and anicca (impermanence).[29] Thanissaro Bikkhu also argues that samatha and vipassana have a "unified role," whereas "[t]he Abhidhamma and the Commentaries, by contrast, state that samatha and vipassana are two distinct meditation paths."[note 7]
Some traditions speak of two types of meditation, insight meditation (vipassana) and calm meditation (samatha). In fact the two are indivisible facets of the same process. Calm is the peaceful happiness born of meditation; insight is the clear understanding born of the same meditation. Calm leads to insight and insight leads to calm."[33]
Some meditation practices such as contemplation of a kasina object favor the development of samatha, others such as contemplation of the aggregates are conducive to the development of vipassana, while others such as mindfulness of breathing are classically used for developing both mental qualities.[39]
The term vipassana is often conflated with the Vipassana movement, a movement which popularised the new vipassana teachings and practice. It started in the 1950s in Burma, but has gained wide renown mainly through American Buddhist teachers such as Joseph Goldstein, Tara Brach, Gil Fronsdal, Sharon Salzberg, and Jack Kornfield. The movement has had a wide appeal due to being open and inclusive to different Buddhist and non-buddhist wisdom, poetry as well as science. It has together with the modern American Zen tradition served as one of the main inspirations for the 'mindfulness movement' as developed by Jon Kabat-Zinn and others. The Vipassanā Movement, also known as the Insight Meditation Movement, is rooted in Theravāda Buddhism and the revival of meditation techniques, especially the "New Burmese Method" and the Thai Forest Tradition, as well as the modern influences[9] on the traditions of Sri Lanka, Burma, Laos and Thailand.
According to Thai meditation master Ajahn Lee, the practice of both samatha and vipassana together allows one to achieve various mental powers and knowledges (Pali: abhiññā), including the attainment of Nirvana, whereas the practice of vipassana alone allows for the achievement of Nirvana, but no other mental powers or knowledges.[61]
Before you continue, we thought you might like to download our 3 Mindfulness Exercises for free. These science-based, comprehensive exercises will not only help you cultivate a sense of inner peace throughout your daily life but will also give you the tools to enhance the mindfulness of your clients, students or employees.
This book gives you a sound overview of insight meditation. It teaches the philosophical foundations of the practice, discusses self-discipline, and basic concentration. Sayadaw also explores the various types of insight. Chapter five contains practical instructions for practicing vipassana.
She also discusses dealing with difficult emotions and loving-kindness meditation. It is available free to Kindle Unlimited subscribers. Be aware that it includes audio files that might be inaccessible.
This compilation of writings from Indian, Tibetan, Chinese, and Japanese sources gives the listener much to consider. The passages touch on freedom, wisdom, the enlightened mind, and more. You will gain a better understanding of how to approach meditation. 2ff7e9595c
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