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TEACHINGS | EASTERN HORIZON 25

our heartbeat tends to be slower to give the heart a guarding our six senses carefully so that no defilement
chance to slow down so that we can get some sleep. is allowed to slip through. If we do not do so, we may
In a meditation retreat, about 4 – 6 hours of sleep is also think of the future and its events. If this happens we
adequate. The remaining hours are spent in walking, must note “thinking, thinking, thinking” with an attitude
standing, sitting meditation and observing our daily of letting go of such thoughts. After all, they are mere
activities. imaginations of things not yet come and cannot be true.
Stay in the present, not the past or future.
In a retreat, we get our exercise through walking
meditation. But not just any walking but walking with full THREE CHARACTERISTICS
awareness of each and every lifting, pushing, stepping Just as one cannot precisely control the speed and
and sensations on the legs and soles of the feet. Although heartbeat rate during exercise, one has no real control
superficially, walking may not look like much but with full over one’s experience of the physical and mental
awareness the various movements and sensations one objects. This is anattā or no-selfness. Just as one huffs
experiences can be ‘interesting’ and keeps one mind from and puffs during workout, one experiences dukkha or
straying from one’s experience of the walking. Just to suffering while observing painful sensations during
re-iterate how important walking is, the Treasurer of the meditation. Just as the athlete may encounter joy,
Dhamma, Venerable Ananda spent the whole night doing elation, frustration and hopelessness alternatingly,
walking meditation and attained Arahantship just as he one will experience anicca or impermanence. In short,
was about to lie down to take a rest. the observation of each and every meditation object
must come with the clear insight of dukkha, anicca and
There are usually 3 forms of walking meditation anattā as its true nature. One realizes that there must
that is practiced: 1-step, 2-step and 3-step walking be something better to these three characteristics which
meditation. During standing, one can note the standing are burdensome and oppressive.
for a maximum of 1 to 5 minutes if there are distracting
thoughts and sensations which are prominent. It is then one makes a strong adhiṭṭhāna
(determination) to be free of physical and mental
URGENCY objects which are subject to the three characteristics.
We must have a sense of urgency in our practice, One seeks out true peace which can take one out of the
lest death makes short shrift of our efforts. Just like ocean of saṃsāra. It is the cessation of nāmarūpa (mind
an athlete who trains hard knowing that the day of and matter) which brings about true peace or Nibbanā.
competition is drawing near, one practices meditation For this to happen, one’s insight gained through
with the realization that death is getting nearer with mindfulness must be ardent, strong, continuous and
each passing day. No one can bargain with death. When mature. It is like being an accomplished athlete who has
it comes, that’s it. Game over. This sense of urgency is gone through his course of professional training without
felt more at the higher stages of insight knowledge after let up until he reaches his final goal of victory.
udayabaya ñāṇa, knowledge of clear rising and falling of
phenomena. May all beings be well and happy and free from
suffering! EH
TIME ELAPSED
During insight vipassanā practice, one shouldn’t look
back or pine for past memories. This will lead our minds
astray. We won’t be at the present moment. We should
stay centered in the present. Be at the moment, mindful
of every object that comes along. Let the mind “sink”
into every object that comes along as we watch with full
awareness. In order not to miss any object, we should be