The Buddha's Teachings, Tested by Practice and Science
Practice - Mindfulness & Insight Meditation
Mindfulness in the Buddhist tradition is not a relaxation technique, it is the direct path to seeing reality as it is. Here you will find practical, step-by-step guidance in mindfulness and insight meditation (vipassanā), rooted in the Mahasi Sayadaw tradition. Whether you are beginning your first sit or deepening a long-standing practice, these pages offer clear instructions, honest guidance, and the full map of the path.
What Is Mindfulness?
Mindfulness (sati) in the Buddhist tradition is not passive attention but clear comprehension, actively knowing what is happening in body, feelings, mind, and mental objects. It is the foundation of insight meditation and the direct path to liberation.
Insight Meditation
Insight meditation (vipassanā) is the practice of using mindfulness to see the true nature of experience – impermanence, unsatisfactoriness, and non-self. Unlike concentration practice, which calms the mind, insight practice investigates experience to uproot clinging.
The Mahasi Method
The Mahasi Sayadaw method is one of the most influential approaches to insight meditation in the modern world. It uses a primary object, the rising and falling of the abdomen, and a technique of rapid mental noting to observe whatever arises.
Getting Started
Beginning mindfulness and insight meditation is simpler than you might think. You need a quiet place, a comfortable posture, and a willingness to observe. This page provides clear, practical instructions for your first sits.
Core Instructions
The core instructions of the Mahasi method are deceptively simple, note the rising and falling of the abdomen(or if you feel the nose better, note the breath in and out), and when anything else arises, note that too, then return. This page provides detailed, step-by-step guidance.
Walking Meditation
Walking meditation is not a break from practice, it is practice. In the Mahasi tradition, walking meditation is formal and precise, noting each movement of the foot, the intention to move, and the sensations of contact.
Daily Life Practice
The goal of insight meditation is not to be mindful on the cushion only, but in every moment of life. This page offers practical guidance for maintaining awareness during daily activities.
Common Obstacles
Every practitioner encounters obstacles. The Buddha taught that recognizing these states without aversion is the first step to their release. This page provides practical guidance for working with each obstacle.
Retreat Guidance
Retreat is where insight deepens. This page offers guidance on preparing for retreat, what to expect, how to work with challenges, and how to integrate retreat insights into daily life.