Power of observation
This writer describes her meditation experiences at retreats in Jakarta, Bangkok and Mandalay.
OBSERVE. That is the instruction given by Vipassana (Insight) meditation teacher Venerable U Zatila when teaching mindfulness at the meditation retreats in Jakarta, Bangkok and Mandalay, which I attended last year for a total of six months.
The instructions of Ven Zatila, who is the abbot of Kyunpin Meditation Centre in Mandalay, are based on the teachings of Buddha. They sound simple enough: Note and observe the rising and falling of the abdomen.
The purpose is to observe the mind and body so that one can train the mind to change one’s life.
When one sits cross-legged for sitting meditation, one is supposed to, firstly, take note of the body and mind.
Secondly, concentrate on the rising and falling of the abdomen as one breathes normally. (The abdomen rises as one inhales, and falls when one exhales.)
Thirdly, observe the rising and falling of the abdomen to understand the true nature of the mind and body.
As for walking meditation, the meditators or yogis must focus on the movements of lifting, moving and placing the foot. Meditators are also expected to carefully observe the acts of eating, drinking or washing, in their daily activities.
By closely adhering to the instructions, the experiences in my sitting and walking meditation were totally unexpected.
When one’s concentration is good, one can feel the pain arising and leaving the body. The pain experienced provides insight into the teachings of Buddha about dukkha (pain or suffering) while the cessation of pain is referred to as sukha.
Numbness in the legs and back prevailed in many of my sitting meditations. The stiffness can be extremely painful but Ven Zatila advises against changing the sitting position for relief.
(At the retreats, meditators are expected to alternate between one hour of sitting meditation and an hour of walking, for a total of 11 hours a day, starting between 4am and 9pm, with meal times in between.)
In one sitting meditation, the pain in my back felt as if a screw was being drilled into my spinal cord. After observing it by mentally noting “pain, pain, pain”, the sensation disappeared.
On another occasion, I felt like I was sitting on a three-inch nail that was lodged in the backside while the entire leg felt extremely stiff. After observing it for a while, I felt the sensation of the nail being pulled out and I was happy as the pain and numbness went away.
But in less than 10 seconds, I felt the nail being slipped back into the same spot. By then, I just smiled and remembered Ven Zatila saying: “No need to like or dislike, just observe.”
It was not all dukkha .The silence, calm and peace that one experiences during the sitting and walking meditation were liberating. There were many calm and peaceful moments when I resumed my training this year in Jakarta.
When I began this journey, I was generally unhappy with life. Now, the mind is less angry, more patient, calmer and more peaceful.
Buddha’s meditation teachings may have existed 2,500 years ago but they remain relevant as we continue to face the untold sufferings of life.