Mahasi Sayadaw's Method- Insights Meditation

The basis of Mahasi Sayadaw's method (Insights Meditation) involves maintaining a constant awareness, moment by moment of whatever one is doing or experiencing. However, it is rather difficult, especially for a beginner, to achieve the initial concentration necessary for successful pratice if one has to start straight away by paying close attention to every action. For this purpose, and on the basis of his own practice and of his experiences with his students, Mahasi Sayadaw decided to begin by focusing attention on a bodily movement which is intimately related with the act of breathing and which, like breath itself, is both automatic and amenable to voluntary control. This is the movement of the abdomen resulting from the process of breathing. In fact, even though we do not normally pay attention to it, our abdomen expands every time we breath in and contractse very time we breathe out - the 'rising and falling of the abdomen' as Mahasi Sayadaw put it.

Therefore this is one of the method to practice Insights Meditation that you can consider. Hope this is useful for you.

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