20120331 walking meditation and eight fold path

Buddhist Association of Canada
Cham Shan Temple

Updated Mar 2010

Cham Shan Temple

ná mó fó tuó
南無佛陀
Namo Buddha

ná mó dá mó
南無達摩
Namo Dharma

ná mó sēng qié
南無僧伽
Namo Sangha

Updated Mar 2010


7 Postures: 調身七支坐法

1. 足支：結跏趺坐 Full/half lotus/free seat 雙單散盤，足心向上
2. 腰脊支：脊直肩平 Spine and neck straight, back flat 背平頸
直
3. 手支：手結定印 Left palm below abdomen, right palm on the
left palm, thumbs touching each other 姆指相挂
4. 肩胛支：頂門向上 shoulder upright and head top 頭正容寬
，收斂下顎 Chin withdrawn
5. 头颈支： Head upright and neck straight
6. 舌支：舌抵上顎 Tongue on upper jaw 兩唇輕合
7. 目支：雙眼平視，半開半閉，視若無睹Eyes level and
natural 開合自然,


Adjusting, Counting, Observing Breathing
調息, 數息, 觀息

數息 – Counting from 1 to 10 and then repeat

Mindful of Abdomen Breathing
觀腹式呼吸 – Tummy 丹田 Dantain

觀鼻端呼吸 – Focus in front of Nose
眼觀鼻鼻觀心 – Eyes contemplate on nose
Nose contemplates on mind


Essentials of Insight
Meditation Practice
A Pragmatic Approach to
Vipassana Meditation



The Main Aim of Buddhist Meditation

The main aim is to purify the mind of all negative
tendencies—such as greed, anger and delusion, through
mind control. When all negative tendencies are
removed, the mind will be clear and freed from
suffering.

The actual aim is very exalted, as it aims at the complete
eradication of suffering. This process does not only
happen in or cover one existence, it spans over limitless
existences.


Insight meditation

Insight meditation does not just involve holding the mind
still. It also involves penetrative observation and absorption.

This kind of penetrative observation, without any thinking,
without any conceptualization, allows the mind to realize the
true nature of things as they really are, things like the nature
of our mind and body processes, the nature of the person
and the nature of the world.



The Results from Insight meditation

With the realization of the nature of existence:

•The mind no longer has conflicts with the nature,

•The mind becomes together with nature, and

•The mind realizes the true nature of things.

•Consequently, the mind becomes purified and absence of
delusion.


Transcendence in Insight meditation

In the process, the mind transcends everything—

1. It transcends conceptual reality,
2. It transcends conditioned reality and finally
3. It goes into absolute reality, which is the unchanging
state.
4. After much practice, it is the true nature that is
experienced by the mind.



The Nature of Mindfulness

At the start of our practice, we have to recognize the nature
of mindfulness, which we have to develop
over time during meditation.

The presence of mindfulness is what really makes the
difference between true happiness and false happiness.

True happiness is when we really have peace of mind. False
happiness is when greed and excitement overcome the mind—
the mind is agitated.


Three factors in mindfulness
1. The 1st factor is clarity of the mind. The mind is clear
and pure—clear from all greed, anger, dullness, delusion
and hallucination.

2. The 2nd factor is stability, calmness and peace. The mind
is in the state of serenity, steadiness and non-violence
even in an adverse condition.

3. The third factor is alertness of the mind. The mind
becomes sensitive and alert at meditation object and all
the conditions and cause/effect associated with it.


The Purpose of Meditation Practice

1. To keep the mind in the present moment.
2. To keep mindfulness clear, calm and in the present moment.
3. To see what is happening to our meditation object.

In walking meditation, the object of the mindfulness is the walking
process. In sitting meditation, the object is the ―rising‖ and
―falling‖ process of the abdomen; and in other daily activities, the object
is to know what we are doing.



Brisk walking
Brisk walking is a walk that is faster than the normal walk. It can be
extended to almost a run but not quite. It is just a fast walking without
running.

When you perform brisk walking, you keep your mind on the footstep.

To keep your mind on the footstep, you may say mentally:

―right, left, right, left…‖ or ―stepping left, stepping right…‖



Moderate walking
Most of the walking is done at a moderate pace.
1. First, when you stand, you must be aware of standing posture and
bring you mindfulness down at the feet.
2. Take a deep breath, physically relax and be mindful on your feet.
3. Let our mind be clear, without any thinking. Just keep the mind
calm, clear and mentally relaxed.
4. Keep your eyes downcast but not looking down during walking.
5. Your eyelids are half-closed when you are relaxed.
6. Only when you really want to look at something, do we look
straight ahead.



Arousing Awareness on Standing
 When you are standing, you bring the awareness from the head to
the soles of our feet.

 You can say in our mind ―Standing, standing,…‖ at the same time
be aware of the body.

 The awareness should be clear, steady, calm and very alert and
sensitive to the sensation of the body standing.

 When you bring your awareness onto the soles of the feet, you will
feel the sensation of the feet, i.e. weight, texture, moisture, coolness
or just clear awareness.



Arousing Awareness on Walking
 You need to focus your awareness on all the sensations.

All five sensations are basic experiences before the other form of
thought processes begin, e.g. the idea of who and what your are,
what is happening around you, is there anybody looking at me?

When you start walking – right step, left step, saying in your minds
―right step and left step‖ and focus on all your sensations.

This will help you keep your minds on the object, otherwise you will
start thinking instead of truly sensing.



Slow Walking
 Your hands are folded in front of you. Right hand on top of left
hand with both thumbs touching each other.

The pace of walking should be very slow and take steps which are
half the normal distance.

The feet should not be lifted too high, otherwise, you will not be
stable.

You should find the feet as if gliding parallel to the ground.

When your body shifts forward, the hell automatically turns up
slightly.


Random Thinking During Walking
Two Types of Thinking:

1. You know that you are thinking. Once you know that you
are thinking, the thinking will go away. In this case, you
do not have to stop walking.

2. You know that you are thinking but you are unable to
stop thinking. In this case, you have to stop and say in
your mind ―thinking, thinking…‖ When you are aware
of the thinking, it will go off.

When the mind is no more mindful, it is as if the surfboard has
overturned in the water and you have to bring yourselves back to
balance again.


Observation in Walking
1. Arousing the awareness – relax and clear your mind

2. Once your mindfulness is aroused – follow the object with
awareness

3. Get into the actual phase of insight meditation – observation.

4. Follow a certain rhythm and pace of walking – like dancing.

5. When you lift your hind foot, there is a feeling of a pulling force.

6. When you foot starts lifting, you can feel the tension of lifting
up – the sequence of processes of the sensations – happening from
the calf to the sole, etc..


Observation in Walking

You begin to discover what is happening in
true feeling before the conceptualization takes
place. It is the true reality that is happening
within you all the time. You just need to be
mindful on what you are doing consistently.



Satipatthana Vipassana
Meditationn四念住
 Kayanupassana Satipatthana
(Mindfulness of Body)

 Vedananupassana Satipatthana
(Mindfulness of Feelings)

 Cittanupassana Satipatthana
(Mindfulness of Mind)

 Dhammanupassana Satipatthana
(Mindfulness of Phenomena)



Satipatthana Vipassana
Meditationn四念住
In the Buddhist tradition, satipatthāna refers
to the establishing, foundation or presence of
"mindfulness―. The Buddha taught the
establishing of mindfulness as the direct path to
the realization of nirvana. Satipatthānā means
the Four Foundations of Mindfulness, bases for
maintaining moment-by-moment mindfulness
and for developing mindfulness through
meditation. In contemporary times the practice
is most associated with Theravada Buddhism
( ). The method is also known as
Vipassana meditation.



What is a Foundation of
Mindfulness?
Herein a monk dwells contemplating

the body in the body
feelings in the feelings
consciousness in the consciousness
mind-objects in the mind-objects

ardent, clearly comprehending and mindful
having overcome covetousness and grief in the
world.



Cultivation of Foundation of Mindfulness

Herein a monk dwells contemplating the fall of
things in the body.
He so dwells contemplating both the rise and
fall of things in the body,
ardent, clearly comprehending and mindful
having overcome covetousness and grief in the
world.


BODY CONTEMPLATION AS
FOUNDATION OF MINDFULNESS
1 Breath
2 Postures
3 Clear comprehension
4 Parts of the body impurities
5 Four elements (earth, fire, water, and wind
elements)
6-14 Decay



BODY CONTEMPLATION AS
FOUNDATION OF MINDFULNESS
It is clear that some of them are initially pure
tranquility meditation exercises but are later
switched to insight meditation in the
closing verse of Satipatthana Sutta—

He lives contemplating origination things
in the body, or he lives contemplating
dissolution-things in the body,
or he lives contemplating origination and
dissolution-things in the body.



Questions and
Comments 討論
www.ChamShanTemple.org
www.shengguangshi.blogspot.com
ShengguangShi@hotmail.com
Shengguang Shi 釋聖光
Tom Cheung 張相棠
Kam Cheung 張仁勤
Dennis A. Yap 葉普智
Rodolfo Rivas


回向 yuàn xiāo zhàng zhū fán năo

s ā n

Parinamana (Transfer of Merit)
願消三障諸煩惱
We wish to rid ourselves of the three hindrances and all klesas.

yuàn dé zhì huì zhēn míng
l ĭ a o

願得智慧真明了
We wish to gain wisdom and real understanding.

pŭ yuàn zuì zhàng xī chú
x i ā o

普願罪障悉消除
We wish all sinful hindrances to be totally eradicated.

shì shì cháng xíng pú sà dào

世世常行菩薩道
In one life after another we always follow Bodhisattvas’ paths.

20120331 walking meditation and eight fold path

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