Vipassana Meditation : Lectures On Insight Meditation by Venerable

nothing else to do except to be mindful of all your mental and physicalactivities. You must not talk. Except for the few words which are necessary inyour daily routine, but these few words should also be spoken slowly andsoftly so that your words do not disturb the concentration of other meditators.You should do everything with very little noise or without any noise. You mustnot make a sound by walking sluggishly and heavily. If you are mindful of themovements of your foot, you won't make any sound when walking.You must be mindful of whatever arises in your body and mind. You mustbe aware of any activity of your mind and body as it really is. As you areeating, you must be mindful of all the actions and movements in eating. Whenyou are taking a bath, dressing or drinking water, you must slow down all youractions and observe the movements. When you sit down, you should do it veryslowly, being aware of the whole movement of sitting. When you stand up,that must also be done very slowly by being aware of the movement becausewe want to realize every mental or physical process in its true nature. Allmental and physical processes are ever changing - appearing and disappearing,arising and vanishing. We want to realize this true nature of mental andphysical processes. Therefore, we should slow down all actions andmovements.Mindfulness and concentration will pave the way for insight to unfold.When mindfulness becomes continuous, naturally the concentration becomesdeeper. When the concentration becomes deeper, insight will unfold by itself.Therefore, we should strive to have constant and continuous mindfulness.16