VIPASSANA MEDITATION
100 TEACHINGS OF KYUNPIN SAYADAW (U JATILA)
The key points of Vipassana

No 1: Special Advice
Don't look for anything special! Just observe!

No 2: Observe carefully, continuously and do not amit even the smallest activity.

No 3: Don't control. Don't try to control when the body shakes or leans forward or backward. Just keep observing.
Don't try to breath stronger or slower.
In walking meditation, walk like you do in your daily life but a little bit slower.

No 4: During one hour of sitting meditation, if your concentration and mindfulness is not strong enough, many things can happen: wandering mind, sleepiness, seeing images, body bending, shaking...
Whatever happens. "don't think it's wrong; just observe."
If yogis do not understand this point, no one can help.

No 5: Without mindfulness, even if yogi can sit for two hours, it's not useful because the yogi keeps thinking, imagining, analyzing without knowing.

No 6: Whatever occurs in your body and mind, just observe! This is the purpose of Vipassana meditation, which is to see the nature of body and mind.

No 7: Meditation practice takes a great deal of energy. You have to really work to establish continuity of mindfulness, and maintain it from moment to moment without a break. In this endeavor, there is no room for laziness.

No 8: Don't compare, don't analyze, don't question... Just observe!

No 9: Why yogis don't make progress
A Myanmar yogi told me she had practiced at many meditation centers all over Myanmar. And now she has already practiced at Kyunpin for one year, still, she said she had no hope.
She has no hope because she does not know how to practice. She sits about one hour to two, but as soon as she gets up she's not mindful of many things.
Because of your concentration, of course you can sit for two hours, but it doesn't mean you are mindful.

No 10: Three indipensable things
Vipassana medition is to observe what is happening in our body and mind in every action, every moment, except during sleep.
This is the real teaching of the Buddha, observing the four foundations of mindfulness with a focus on the primary object in sitting meditation, walking meditation, and mindfulness in daily activities. The four foundations of mindfulness mean kaya (body), vedana (feeling), citta (mind) and dhamma (general objects).
The three things (sitting meditation, walking meditation and mindfulness in daily activities) connect and support one another. Without one of them, one can not improve. Nowadays, some meditation centers teach only sitting meditation, no walking meditation, no mindfulness in daily activities - that is not correct!.
Kyunpin Sayadaw -
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