Hello,
More or less I think I understood properly the tecnique but I have a doubt regarding one aspect.
On the last days Goenka told the participants to do the body scan not only in the surface but also inside the body. I am not sure what he meant by internal scan. Is it basically the same as the normal scan but just a little bit inside? That is to say, do the scan from the crown of the head to the toes but just a little deeper?
Or do I have to focus on internal organs such as the tongue, the lungs, the heart, the liver…? If that is case, which order should I follow? And which organs should I focus on and which organs should I put aside? The thing is, although you are not supposed to use visualization during the meditation, I I find it very hard to focus on this internal organs without visualizing them.
Hi Corda,
It is very good to know that you did your first course of Vipassana meditation.
In the Goenka Ji Vipassana courses the focus is on observing with equanimity the sensations (feelings) on the body and understanding its impermanent, changing and stressful nature to develop the wisdom (Pannya). It is not a body scanning method as the term is used widely.
I will try to explain the process in detail that might help us to remove some obvious doubts. There should not be any doubts in Dhamma and its practice. If they arise we should contact our teacher to get them removed.
VIPASSANA - One pointed concentration of mind (anapana) - Observation of Sensations (Vedna) - impermanent/changing nature (Aniccha) - understanding - Wisdom (Pannya) - for liberation from attachments (Vimmuti).
- It is to experience as it is the continuous flow of different sensations (pleasureful, painful & neutral sensations) through out the body in part by part and piece by piece method with equanimity.
- The occasional observation of free flow of subtle sensations is done to notice the sensations across the whole body in one go, like pouring water on the head and it reaches the toes smoothly. But sweeping the body with a free flow of subtle or gross sensations has to be done twice or thrice in one sitting and then one has to go back to part by part and piece by piece method of observing the sensations (subtle or gross whatever we feel at that time).
- In this way it will become easier for the meditators to complete the daily one hour sittings. Some people try and just work with the free flow but they find difficulties to keep the mind calm & patient and this leads to poor understanding and eventual doubts about the practice.
- I start with Anapana for about 5 to 10 minutes. I then spend about 20 to 25 minutes to complete first round of observation from head to toe. Then while back up from toe to head 15 to 18 minutes. Then I observe the individual parts with the flow or observe from head to toe in 10 to 15 minutes and back. Then I see if there is any free flow through out the body and observe it. I will do it 2 to 3 times and then back to part by part and piece by piece. Finally, I do Metta for couple of minutes at the end by observing the free flow through out the body. These are just for direction, you will have to develop the your own system as it is your own journey!
- Internal Scan - In the beginning we all observe the sensations on the upper surface of the body part by part and piece by peice. (Some people may observe the sensations all over (inside-outside) based on their past work with this technique). However, as your experience grows with Vipassana you may start experiencing the sensations on the inner parts but it happens gradually. As your focus, practice, understanding will grow the experience of the sensations on inner parts will happen on its own. You will not have to deliberately try, the mind will start moving inside on the inner parts on its own. The nature & Dhamma takes its own course all we need to do is keep making efforts.
- As once explained by the Buddha - It is a gradual process - like walking on the Ocean floor, for a long stretch we will keep walking on a flat floor. After walking for a while we will experience a sudden descent.
- Visualization - All the visualizations and imaginations with procrastination are hindrances in the path. If we visualize we disconnect with the reality. For new meditators this can be a bit challenging but by keeping focus on the direct experience of the sensations, they can get rid of mental visualizations and thoughts gradually.
- Regardless of internal or surface level sensations the focus is to develop pannya-wisdom of annicha-impermanence. All we need to do is to be with the sensations wherever we are feeling them by observing their changing and fleeting nature with perseverance, patience and persistence.
- More on internal scan or observation - Internal observation comes with strong concentration and a sharp mind. If the mind is a Vipassana ready mind (I am sure you understand this) then by working with this mind on sensations it becomes sharper and subtler, as it becomes subtler it penetrates further inside in the inner parts and starts to experience sensations there. The idea is to reach a station where one will experience sensations through out (inside & out) the body without any part left. Inner parts sensations will be similar to the outside may be more gross in the beginning but gradually it will all become one whole without the distinction of inside-outside. The mind will be smoothly able to observe sensations all over and report back with what it finds.
- Make it your feedback system to identify the truth that all our reactions and the generations of Passion & Aversion are based on the sensations (Vedna pachya Tanha - Sensations lead to Craving) which are ever changing and impermanent in nature but we keep on attaching to them. So we need to break this chain of ignorance at this very crucial link of sensations (Vedna).
Hope it was of little help.
Clue is to convert the 10 days progressive meditation schedule in 1 hour sitting and take an approach of part by part & piece by piece.
May all being be happy and peaceful!
Regards
Vishal