Vipassana Meditation : Lectures On Insight Meditation by Venerable

This is in accordance with the chapter on the four elements in the MahaSatipatthána Sutta. The movement of the abdomen is vayo-dhatu (windelement).Each element has its individual or specific characteristics.The Earth element (pathavi-dhatu) has hardness and softness as its specificcharacteristics.The water element (apo-dhatu) has fluidity and cohesion as its specificcharacteristics.The Fire element (tejo-dhatu) has heat and cold as its specificcharacteristics.The Wind element (vayo-dhatu) has motion, support and vibration as itsspecific characteristics.When one is mindful of and realizes the movement of the abdomen, thenone can be said to rightly understand the real nature of the wind element anddestroy the false view of a self.In the beginning you may put your hand on the abdomen if you are unableto feel the movement otherwise.Breathing must be normal. Do not take quick or deep breaths you will gettired. Relax the mind and body as much as possible.When the abdominal movements are more gradual and clear, you mayincrease the frequency of the noting: - "rising...rising...rising","falling...falling...falling". If the movements are complicated, just note themgenerally.Although the yogi is taught to begin with the watching of the rise and fallof the abdomen, he must not be attached to it. This is not the only object, butonly one of the many varieties of objects of Vipassana meditation.If sounds are heard, note 'hearing'. At first it is not easy, but has to note asmuch as possible. Only when mindfulness is sufficient, may one return to theprimary object of meditation (e.g. 'rising' and 'falling'). If there is a gapbetween 'rising' and 'falling', fill it with the noting 'sitting' and/or 'touching'.Do not open your eyes while sitting meditation. If you do, concentration isbroken.Do not be contented with one hour sitting. Sit as long as you can.Do not shift your posture.50