Episode 4 - Vipassana (Body Scan), part 2 (S.N. Goenka Vipassana retreat)
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- čas přidán 13. 08. 2016
- A little bit more information about the body scan, as I've understood it, from attending several Vipassana retreats in the tradition of S.N. Goenka
you're amazing. I did the 10-day course I wish someone explained it to me like you on these videos. So clear now . If I ever do it again now I have a clear understanding of what Vipassana meditation is all about. Thank you so much.
@Frieda, I'm so happy that this was helpful to you! May your practice continue to be of benefit to you and those around you!
This is great, for me it was pain in my knees during our first vipassana sit. it 'clicked' just like you described, the pain was still there, but the suffering that came with the pain was gone. Incredibly powerful stuff.
I have been using it to increase my pain tolerance and I have found it very helpful! I am an athlete and this helps me stay calm during moments of pain and push through!
Thanks for the minute details for people who practice other types of meditation. It was very helpful.
Thanks
Just loved it .
Love from Bangalore
Amazing video. Very clearly explained. Too good sir.
I like this way of describing a complex way of thinking into a quick easy summary of what's coming.
Wonderful visuals! Thank you so much for your playlist! You can explain 40 videos just in 4 videos! Amazing!🙏🙏
Thank you for really great explanation of Vipassana technique in all of your videos.
Love it. I just joined 2 months ago. thankful!!
Kindly upload 5 to 10 next all.chspters 10 days course already did at Igatpuri Mumbai still explain this way clear understanding for everyone. Thanks for all efforts 🎉❤
great video ; concise and precise, can't wait to see your next video
Your voice is so peaceful! this video was awesome to watch, very well put together, simple-efficient art. I would like to add that there is more to Goenka ji's "vipassana 10day course" than described here, but I think you were going more for the essence of vipassana. Thank you for doing the good work! looking forward to more of your awesome videos, much love from India!
man, you're awesome!! thank you so much for these infos
Wonderfully explained!! Thank you!
Love the illustrations
77k views 7 years ago. I came here at the right time
please make some more video on vipassana technique and it's implications in practical life
The Best Sir,, Very Nice Video, im ur subscriber from now..
Thank you. Am hoping to do my first 10 day course in Feb. next month. This really helped. Watched all 4 of your talks.
Ranjana Klingelhöffer good luck! Hope you have a productive course!
Explanation is good and drawing skill is awesome✍️✏️
nice vids :) hoping for more xx
Vipassana meditation helps to live my life happily thank you god
hi when are you going to make more videos about meditation? These are the best ever! Really clear and well illustrated.
Great job, thoroughly enjoyable and informative :D thank you
Thanks sir, stay blessed
This is a good video.
Thank you!
Waiting for 5th episode nice work
Me too. hbhanoo
m are you hearing this?
Please make more videos about the technique of Goenka’s retreat, as there are more who cannot attend but willing to learn. Thank you so much.
Thanks! I'm hesitant for these to feel like a replacement for the Goenka retreat, but I'm very happy for them to inspire you to deepen your own practice (whether in the Goenka tradition or some other).
great...more videos please
Thanks for the video
Great explanation
This was a very good snapshot of one aspect of this kind of meditation. I did one retreat last year for the first time and experienced this. It was amazing. Doing it again next week.
How was it the 2nd time? Was it eazier for you now you know how to do it?
@@username6265 physically it was a bit easier but still very challenging. I’ve done two more since my second experience and those were definitely much easier physically because I’d been practicing daily at home. The mental part was still challenging though, but I had some incredible insights and experiences which have led me further down this rabbit hole.
@@clacicle wonderful! I once did the 10 days couse in England in 2009 but didnt practice much after the couse. Now a feel its getting more important to pick up the daily practice again. Im glad it is werking well for you and thanks for the reply
@@username6265 everyone has to do it at their own pace. If you can do another retreat, then do it. Also, they have all the meditation lectures and practices online. Very useful and convenient. Good luck!
Excellent. With drawings clarity of your presentation is superb. Thank you . Do more vedios on vipassana meditation.
Thanks! Happy to answer specific questions or talk about particular topics. Just post a question!
Oh, gosh.. I need to learn this (how to "shifting"). Want to be able let discomfort may still but the suffering less.
I stressed now
Well explained...thnx
I didn't think anything of Vipassana after I finished until years later wen through wakeful intelligence understanding and a lot of suffering , the techniques started to make a lot of sense and a great keys to self mastery and understanding .
Intermittent fasting helps the process significantly.
rossco robert cool. In your experience, what was the impact of intermittent fasting on your meditation?
I just did it recently. . . .
Haha! Cool graphics. Thanks.
Sir, we feel the above sensation.
The inner sensation, such as tooth felt inside the stomach, is felt while meditating.
Sir, we only feel the sensation above the body.
Cool
🙏
Shadu shadu shadu ❤️❤️❤️
❤️
Sir we only feel the sensation above the body, within the stomach, inside the stomach, they also have to feel them.
Saadhu Saadhu
Sooooo well explained...thank you so much..Just to be clear , post the 10 days, when you meditate again in Vipassana, do you still start in concentration or you jump straight into Vipassana
It depends on u how your mind is concentrating on the body scan
It's always better just start with 10 minutes of anapana and then start the body scanning it will give u more concentration on the body scan
ali hobballah I usually start with anapana until I am able to feel the breath on the edge of my nostrils or upper lip. Usually takes me 5-10 minutes.
Please,. Make more videos
Your video is very helpful for understanding vipassana meditation, please continue make more. My evening session is so difficult for some reasons. I keep reacting to my shoulder and neck pain. Maybe I'm too tired in the evening, so it's more difficult to meditate. My morning sessions all very good. Any tips?
Thanks for the encouragement and kind words. Another few videos are in the making.
My tip is to re-think what you mean by a "good" session, and your comment is a great reminder for all of us. Sometimes it happens that there is pain and nothing else. What we can do is just recognize 'ah I'm in the middle of unpleasantness. oh well. let me notice how I'm reacting to that unpleasantness'.
If you are able to notice your reactions for some small percentage of your sit (vs. being 'inside' your reactions the whole time), consider that a "win". During those moments that you were observing without reacting - you were able to identify with /awareness/, and not with the unpleasantness, or the stories associated with the unpleasantness.
Good luck on this krazy journey! ;)
So.. No explanation of the compassion technique on the 10th day?
dcgfhgjnzgfnjcbgn you're right. I've been meaning to get to that but haven't yet. :(
Amazing words
You mentioned that in some meditation techniques people during scan try to relax parts of body or generate a particular sensation.
Would you be so kind to tell me in which meditation techniques meditators doing this? Is it in a particular kind of meditation
or we can see that in different Vipassana schools from Goenka`s?
Piotr I don't know of any /vipassana/ techniques like that, but my second hand knowledge of Yoga Nidra, for example, is that you are asked to relax each part of your body in turn.
Hey, may I ask you a question? After completing Vipassana meditation, do you simply stand up and move on to other activities, or is there a specific set of movements and thoughts involved in concluding the practice?
weird. I swear I left a really long reply to this last week, but it seems to have disappeared. I'll come back and respond to this again when I have time.
Does the body scan move across the body like a dot-matrix printer head, one "point" at a time? Or do you scan a "line" at once, moving down?
Les IsMore you could alternate between the two. In my experience, doing it ‘dot matrix’ style gives you resolution, while doing it ‘line’ style helps you build the capacity to quickly scan the entire body.
Any more videos coming up? I cannot dedicate to a retreat but looking for a systematic way for Vipassana. Thanks.
Look for mindfulness. Its the same thing in a secular context.
Goenka is pretty clear that mindfulness and awareness is a necessary part of the practice but is only a part of the process. It would be an overestimation to assume that modern "mindfulness" is the bulk of the practice that Goenka is teaching. @@JIUJITSUMAN22
Jeff Chen is that you making these videos?
- not Jeff Chen :)
Hi Sir, Do we need to scan right hand and then left hand or else should we scan symmetrically both the hands at a time? Similarly please explain for legs as well.
Thanks for the question! Answered here: czcams.com/video/n2f7V9JLI9M/video.html
hey does it feels frustated means extreme anger, because i just started vipassana to seek answer and to calm myself but i think that my anger has grown to a next level, i am feeling terrible and frustrated. is that because of it.?
Mansi, if I understand your question correctly, here's an excerpt from something I wrote a long time ago: "mindfulness involves strengthening two muscles - awareness (which can itself be strengthened by attention) and equanimity. In the course of practice, I often find that one of those is stronger than the other. As I describe in 'Walking the Straight and Narrow', sometimes it happens that your ability to sense or be aware of your emotions is stronger than your equanimity, or your ability to observe them without reacting." (blog.meditationminutes.net/2015/10/integrity-aka-so-you-want-to-level-up.html)
What to do about it? Be patient with yourself, and recognize that your fuse is shorter precisely because you are aware of the sensations of anger without yet building the capacity to 'be' with it. So you've actually gone part of the way, even though it feels like you've taken a step backwards. Now focus your sitting practice on being with sensations and not reacting to them. Over time, that capacity will allow you to recognize anger in your body without having to react to it.
Hope that helps.
How about episode 5? Compassion the last day 😊
You're right. I just haven't gotten to it!
@@MeditationMinutesNet waiting...
i find it almost impossible to quiet my mind and totally concentrate on the scanning and being equanimous towards the sensations. would be very helpful if any of you people might pass an useful tip to mute it ? be happy!
MrKh4Ot1k (a) it might be helpful to not think about trying to "quiet the mind" but rather think of it as trying to maintain (and continuously redirect) your attention from thoughts to body sensations. (b) it's okay to do anapana if you find that you are having a difficult time maintaining your attention on the body.
Curious to hear other people's advice also.
I am not experiencing any sensation everything seems like dark dull area unike at 10 days course where I was experiencing very clear awareness of sensations.What can I do
Hi Quoi. I have been sitting with this comment for the past few weeks with the intention of doing a video response, however I've been quite busy so I'll start with this. I can totally empathize with what you're saying. I find it much easier to work with unpleasant sensations than to deal with "no sensation at all" because the latter makes me feel like I'm "doing it wrong."
Let me offer you some guidance from my practice but I hope that others feel free to add their experience.
0) Hopefully you are starting with anapana. It's hard to over-emphasize how much sharper one's attention is after being on retreat for a few days, compared to the average day back in the 'real world'.
1) That said, because of how a typical 10-day course unfolds, I associate 'sensation' with having built up 'enough focus' during the first few days of anapana. While there is truth to this (see #0), a lack of sensation doesn't mean that you are "doing it wrong".
*** IF you are able to maintain stable attention on one spot for a minute or two, then keep doing vipassana, regardless of what you experience. If not, then do anapana.
1b) Sometimes I used to associate 'doing anapana' with the "remedial path" ie - almost as if it was a step backwards. Don't think of it like that. Instead, think of it as a different tool that's better suited to certain conditions. Regardless of the reason, if you are unable to maintain a stable focus, then anapana should be your tool of choice.
That could be because of something happening in your life - maybe something really positive that makes you happy/excited and you go into daydreaming, or something negative/difficult which takes you into catastrophizing. Or it could be an intellectual problem that you really want to solve. Or other emotions like anger, shame, regret, or joy, love, etc. Or it could be from a feeling of agitation in your body. Or it could be the frustration of not feeling sensations when you think you 'should be'. Regardless of what the reason might be, just see if you are able to maintain a stable mind. If so, use vipassana. If not, work with anapana. You are NOT regressing.
2) I have an association with what types of sensations tend to show up in different parts of the body. While this is natural, it's also a trap! Because the association results in an expectation, and I end up /looking for/ that sensation. See if you can just relax your expectations a bit and approach it with a fresh mind - not conditioned on your experience at the retreat, but just paying attention to whatever shows up now. Sometimes I'll just notice the slightest of sensations and call it a win and move on.
But repeatedly coming back and experiencing reality "as it is, and not as you would like it to be" (can you hear his voice echoing in your head?) does seem to help.
Hopefully some of those reflections are helpful. May all of our practice deepen and grow.
I was confused by the upekka non-attachment when the mantra was to wish all beings be happy.
Do you have any insights on this which seems contradictive to me?
Thanks.
Hi there. I can see how, at face value and as an intellectual concept, they seem contradictory - how can we wish for all beings to be happy (or even wish for anything at all) without having some sort of attachment to having that wish fulfilled? I don't have a philosophical answer for this. However, I'll say that the metta practice is about creating an inclination of your mind that is, by default, looking to serve. This is different from "praying" for something like "please, help my son get a job so that he will be happy." In that example, there's a clear attachment to the outcome. In the spirit of metta, there's just a sense of service akin to something like "may all my undertakings be for the good of others" - which is shorthanded to "may all beings be happy". Since it's so ludicrous that we could actually expect that wish to be fulfilled, it's more of an inclination of mind rather than an expectation or attachment to the outcome. I'm not sure if that' helpful or if it makes sense, or even if it's "correct" - that's just my lived experience of trying to cultivate metta. Best wishes (and metta!)
@@MeditationMinutesNet
That does makes sense. Your prayer analogy helped. I was strong christian (served as a missionary too) and although I haven't believed since 2002ish, these ideas formed my floundation and creep in sometimes.
Thanks
If meditation says that we should stay away from both craving and aversion,
Does meditation mean not to feel happy even when there is good news or good feelings around me?
Short answer: No.
Longer answer: Because of a lifetime of habit, we assume that happiness/pleasant feelings/craving are all part of the same package.
Contemplative practices challenge us to question that assumption.
a) Is it possible to feel "complete" whether you are experiencing either pleasant or unpleasant feelings (yes)
b) If so, then there is no need to crave for more pleasant feelings because we can feel 'complete' even when they aren't there. Similarly, no need to have an aversion to unpleasantness, because we are no less whole in the presence of unpleasantness.
(I'm using the word 'complete' instead of happy, because 'happy' is a term that many of us already associate with pleasantness)
So - when you get good news and feel pleasant feelings, by all means rejoice! But if you can do so without that (almost) inevitable next step of wanting to hold on to them, then when they DO disappear (and they WILL disappear eventually) you won't mourn their passing.
"They could've told you back in the day
'It all comes to pass, but it don't come to stay'
but they let you find your way through your life alone" (Chris Smither, Place in Line - czcams.com/video/djzR7594I1U/video.html)
How to watch these sensations from top to foot foot to head ? feeling kinda doing an work ): dont u ?
Just Sharing could you elaborate a bit more so I can properly answer your question?
@@MeditationMinutesNet i can do breathing meditation its easy to me but not vippasana, i feels like i am doing an work, and i am confused that how should i watch sensations from head to toe and toe to head, how to choose patches/body part to see the sensations properly ):
How do you work with troublesome thoughts and emotions in Vipassana as described by Goenka?
Per his methodology, all thoughts and emotions have a physiological correlate, and our reactions to those thoughts/emotions begin as a reaction to the physiological correlate rather than the intellectual/conceptual. With that basic assumption, the invitation is to keep coming back to the physiological sensations as a way of working with/through thoughts and emotions.
@@hemantbhanoo787 thank you. I was not sure if I was practicing the technique properly but your explanation indicates that I am.
What's the third part of the meditation, the last one on the 10th day you sketched with the red heart, what's the concept of it?
Hi Linda. Sorry I haven't got to making that video yet. It's a "Metta" or Loving-Kindness day.
There are three components to loving-kindness:
(1) (re)connecting with an intention that any benefits that you get from meditation aren't just for your own self-improvement, but that you wish to share with others (I think of it as "may I leave only positive ripples as I step through this world, or at least minimize the negative ones"),
(2) the humility to recognize that the benefits are not through your efforts alone but that you are standing on the shoulders of those before you (mentors, teachers, etc.), and a gratitude for the part they have played, and
(3) an outpouring of love and compassion directed towards all beings.
In the Goenka courses, it's also considered important that you offer Metta only:
(a) after practicing Anapana and Vipassana - which together allow you to pay attention to the subtler states of your mind, as well as purify those states of mind, and
(b) only if you feel that your mind is free of negative states of mind (sometimes you may hold lingering negativity).
This is because the Metta taught here has a visceral component in addition to an intentional/cognitive component that is part of other Metta practices.
After honing your attention (Anapana) and self awareness (Vipassana) for 9 days, most people are able to connect with a series of sensations that seem to permeate the body and underlie the kinds of things we routinely feel in our body (ie. a heightened level of interoception). Whereas Vipassana focuses on simply observing these sensations as a means to recognizing the "True" nature of things (impermanence, a fundamental dis-satisfactoriness of sensory phenomena, and a misunderstanding of the concept of Self), the focus in Metta is to amplify and 'send out' these sensations with an intention of love and compassion.
Hope that helps!
@@MeditationMinutesNet thank you much for your detailed answer! Your videos are amazing it would be nice to see it!
Why should we not use it to increase our tolerance for pain or ability to deal with pain?
it's not that you "shouldn't". You can think of it like this. If you're trying to record a music concert and the volume is too low, you can turn up the volume of the performers, or use a more sensitive mic. If you are 'adding pain', then you are taking the approach of turning up the volume. If you just work on making your 'mic' (awareness) more sensitive, you'll notice that there are already many 'sounds' (thoughts, emotions) that you're currently not aware of that will provide plenty of input for you to work with, and it's not necessary to add anything external to the mix.
Can Vipassana alone help to reach the goal of liberation.how long can it take to see our past lives after doing Vipassana
I have no idea. I hope it’s taking me closer to the ‘goal’ but I can’t really say for sure. I do feel that it’s adding to the quality of /this/ life.
There is no next video. ☹
BL1Squad I’m so sorry. I’ve literally been working on a set of transcripts for several years. Am now turning it into a written thing because it’s easier to get out there. I’ll be sure to post here when it’s done.
Could you please explain what a body scan meditation is in simply terms. I can't seem to find any youtube videos that just explain it
Thanks
It's a technique called Vipasana. It's taught in Dhamma Centers all around the world. Refer ww.dhamma.org for details. Or Meditation minutes other videos. Be Happy
listened to this guys video 3. Its the best explanation i have found. very well said.
thanks sir
i want to conact with you with face book or any other chanel
facebook.com/meditationminutes
Meditation Minute
Meditationtelugu Minutes
Kindly throw light on 10 hrs meditation distributed full day . So that we can get trained before we actually join.
check the bottom of: www.dhamma.org/en-US/about/code for a daily timetable (it's the same on almost all the days).
Hey why did you stop uploading more of sch bful videos ... complete what you started
Thanks!
I don't think I'll be able to 'complete what I started' until my last breath - but I'm definitely continuing to work on it.
It's because I've put all my heart into a larger project around meditation. The world thinks we should meditate alone while listening to generic guidance. I'm building a platform (www.noomin.us) to help us reconnect and meditate together while listening to individualized guidance (the way it's 'always' been). That said, thanks for your comment because it inspired me to record a few short video responses to peoples questions.
@@MeditationMinutesNet glad I could inspire you Dear soul ... Would definitely check your website for sure and if you have insta handle do share the same...God Bless You 🙌 and all the best for your work 👍🏿
Are you a assistant teacher?
saurabh more no I'm not. I teach with siyli.org and you can read more about why I post these videos on the about page of blog.meditationminutes.net
hi i m a long time vipassana boy and i always dreamtof the technique being explained in cartoon. you did it . it will be so great to explain all he process, discourse mechanism lime this.so many people who don t get it , could take advantage of this wonderful way.have you contacted the vipassaba trust . it s a wonderful idea.
. ironically simpl n perfect vid xplntn-1:49^
Observe without reacting