..续本文上一页ure, etc and the subtle, fine nuances of the movement, then one knows that one is on track.

　　Primary and Secondary Objects

　　The primary focus in the sitting meditation is the movement caused by the expansion and contraction of the abdomen. This is not to be confused with any breathing practice. Be careful not to manipulate or force the natural movement in any way. Close attentiveness to the internal abdominal movement has to be established and developed by the meditator from the beginning. You will find that secondary objects such as thinking, body sensations, pain, emotions, mind states, mental images, etc, will take the attention away. Then you must allow the attention to avert to them and mentally note these secondary objects as best you can without reactions. Just register the arisen secondary objects with “bare attention” as a witness. After which, one returns again to the rise and fall movement of the abdomen with close attentiveness.

　　It is important to be aware of the specific characteristics of the various experiences under observation e.g. a series of sensations in the movement of the abdomen (wind element) or the specific characteristics found in pain such as heat, throbbing, etc. (fire element). Maintaining the crossed legged sitting posture without moving allows you to focus intensely and apprehend at a microscopic level the body”s elements and the subtle mind events.

　　Maintaining “Presence” during the Changeover

　　At the end of each sitting session allow for a gentle transition. That is, do not abruptly breakout of the meditation, but carefully follow through by being aware of unfolding the limbs while noting the body sensations, the release of the pressure in the posture, and the detailed movements in standing up and stretching. In this way, you are carrying the practice into the next activity as well as sustaining the mindfulness and concentration that would have developed during the sitting session.

　　Take extra care in the traveling between the sitting and the formal walking meditation. Note all the detailed movements of the body as you move. Try to do this without a break, because by connecting the sitting and walking sessions it will bring the continuity to the practice that is necessary for it to deepen.

　　Technique in Walking Meditation

　　While meditation is usually associated with the sitting posture, Vipassana meditation exercises are also practised while walking. The walking exercise is essentially about the awareness of movement as you note the component parts of the steps. Alternating walking meditation with sitting meditation helps to keep one”s meditation practice in balance and the mind fresh and the body relaxed.

　　Walking meditation is a skillful way to energise the practice if the calming effect of sitting is making you dull or you are becoming over concentrated. Actually for many experienced insight meditators, it can be the preferred mode as it is a dynamic meditation that invigorates the practice.

　　You will need to find a level surface from ten to fifteen metres long on which you can walk back and forth. Your arms should hang naturally with your hands lightly clasped in front. Gaze at a point about two metres on the floor in front of you to avoid visual distractions.

　　Establish your attentiveness by first noting the standing posture and the touch sensation of the feet at the start of the walking track. Then, as you walk, keep the attention on the movement of the foot without identifying with it and not on the leg or any other part of the body.

　　For the first five to ten minutes or so, you can start with noting each step as ”left”, ”right”, then you can move to noting four parts of each step: ”lifting”, ”pushing”, ”dropping”, and “touching”. Mentally note or label each step part-by-part, building u…

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