Vipassana [mindfulness] meditation class @SABS Part 6

Lesson  6, June 6, 2013. 

Bro. KC started the class by checking with the yogis if they have any question or experience to share pertaining to their practice?

1. Walking meditation difficult to practice because of objects blocking inside the house?

Bro KC suggested walk outside e.g. car porch.  Focus is not on seeing, observe walking movements as the primary object.

2. Bro. KC asked the yogis if they engage in informal practice of mindfulness. Since yogis are not sure what does informal practice of mindfulness constitute, he went on to explain the difference between formal and informal practice of mindfulness meditation.


Formal practice refers to sitting and walking meditation. Informal practice of mindfulness  involves practising mindfulness in daily life amidst daily activities like brushing the teeth, changing clothes, eating, drinking, walking, working, etc. The way to engage in informal practice of mindfulness is to be present using the task/activity one is performing as the primary object. At the same time one can observe one's feeling or mental state as appropriate. As for the quality of mindfulness, formal practice of mindfulness meditation can lead to detail and continuous mindfulness. Whilst informal practice of mindfulness produces general mindfulness akin to 'touch and go' mindfulness; not continuous. Engaging in both the formal and informal practice of mindfulness meditation would help towards one's progress in the practice.

Walking Meditation

Before we begin to walk note the standing posture by mentally labelling standing, standing,standing, standing,standing.  Then note the intention to walk prior to walking.  While walking, we take the walking movement (especially the lower part of the legs) as our primary object of mindfulness.  Before stopping at the end of the yogi's walking path one is to note the intention to stop. Then note the standing posture mentally labeling standing standing standing; standing standing standing. Before turning the yogi is to note the intention to turn. While turning one can mentally label turning turning turning. Then note standing standing standing. Repeat the process accordingly.

In the process of walking, the yogi's eyes are to be cast downwards about 3 to 4 feet away. Both the arms are to be on the back side, front side or side as you wish.


The pace of walking is to correspond with the yogi's present mental state. When the mind is still active, probably at the beginning of one's meditation the yogi can walk relatively faster. When the mind is calmer the yogi naturally slows down his/her pace of walking.

WALKING MEDITATION TECHNIQUES:-

a) 1-step: Left, right, ...

b) 2-step: Lifting, dropping, ...

c) 3-step: Lifting, pushing, dropping, ...

Yogis were instructed to start off with doing 1-step walking meditation and then increase to 2-step walking meditation and ending with 3-step walking meditation. Generally, yogis find that as one increases the number of steps in their walking meditation the level of mindfulness increases accordingly.

Q & As after walking meditation

Q. What is the difference between mindfulness and concentration ?

A. Mindfulness is moment to moment awareness.  In this practice continuous mindfulness leads to concentration. Continuous mindfulness and consequently, concentration can be experienced via formal sitting and walking meditation.

Q. As Bro. KC asks us to relax when practising meditation, what does being relaxed means? Does being relaxed means no thought?
A. It starts with the mental attitude of being relaxed. Then one proceeds to be relaxed physically. Relaxed is opposite of being stressed/pressured/tensed. It does not mean apathy. It does not mean not making effort. The way to relax is not to have any expectation whilst maintaining the Right Aim and Right Effort (balanced) of practising correctly. As for thoughts, there are two kinds of thoughts : the intentional thoughts and the unintentional thoughts. During
sitting and walking meditation the intention is to observe the primary and secondary objects and not to think unnecessarily. Even though the intention is
not to think unnecessarily, unintentional thoughts may arise. Hence, amidst being relaxed while practising, unintentional thoughts may arise and when
they do yogis are to note thought or thinking, thinking, thinking without going into the content and redirect the attention back to the primary object.

Q. What if unwholesome thoughts arise?

A. Be mindful on the mind, understand that the thought is unwholesome then decide to disregard it. Redirect your attention back to the primary object. The practice of disregarding the unwholesome thought is part of the 4 Right Efforts under the Noble Eightfold Path taught by the Buddha.

Four Right Efforts:-

2 deal with unwholesome thought/mind.

2 deal with wholesome thought/mind.

The 4 Right Efforts:

1) To prevent the unwholesome mind that has not arisen from arising.

2) To overcome the unwholesome mind that has arisen.

3) To develop/arouse the wholesome mind that has not arisen to arise.

4) To maintain/enhance the wholesome mind that has arisen.

Q. How to have the right balance of effort in the practice?
A. By putting sufficient effort to be mindful of the primary and secondary objects - not too little and not excessive.