HOW TO DEVELOP INSIGHT KNOWLEDGE (vipassana gnana) BY PRACTICING WALKING MEDITATION

by Ven.Madawala Upali Thera

Step 1

First note-standing ,standing and then note the thought wanting to go forward. Then knowingly moving forward the right leg and then the left, do the walking. Walk an appropriate distance(30 to 40 feets) noting-left, right-left, right. When you feel like stopping note that thought. Then stopping. stopping should be done mindfully.

Step 2

Then note turning, turning. Turn slowly.

Step 3

Continue left right concentrate on the walking. From the start of lifting the foot until you put it down, all action regarding walking should be done mindfully keeping the mind on the foot. During walking meditation make and effort to watch each and even step mindfully.

Step4

If you are able, walking correctly note the walking in three stages of LIFTING,MOVING FORWARD and PLACING.

Step 5

After two three weeks concentrate on the walking, every movement note without labeling (lifting, moving and placing are concepts not for objects to insight)

Step 6

Objects for insight.Concentrate and note heaviness and litightness on the foot.Those are fundermantel objects for insight( vipassana).If you undestand clearly in youown,It is call yathabhutha gnana. OBSERVE IMPERMANENCY(anichcha) of fundermantel objects. Observe suffering(dukkha) of heaviness and lightness.and observe non persenal (anatta)action about heaviness and lightness.

Step 7

These three characteristics are most important facts to get INSIGHT.Developing the mind using these three concepts It is call vipassana Bawana (Insight meditation)It is the way to reach leberation or everlasting happyness(NIBBANA)