Guidelines for Practising

Vipassana Meditation
!"#$!%&'$#()#*+#,+#-./01!
20#$'/#$3!42$2.0#.5#*!)!&)2#6#7!#8'20

(only for old students)

Vipassana Research Institute

Price: Re 1/-
 D'/ 205.3:!$2.0 20 $'2" (..1E/$ 2" 5.3 $'/ (/0/52$ .5 $'."/
U'. '!V/ W.:=E/$/4 ! IA>4!) W.%3"/ U2$' *+ ,+ -./01! .3 .0/
.5 '2" !%$'.32"/4 !""2"$!0$ $/!W'/3"+ X$'/3" U2"'20& $. E/!30 $'/
$/W'02Y%/ .5 Z2=!""!0! !3/ !4V2"/4 $. [.20 "%W' ! W.%3"/+ D'2"
2" 0.$ ! 4.>2$>).%3"/E5 :!0%!E 5.3 :/42$!$2.0; !04 %"20& 2$ !" "%W'
2"#"$3.0&E)#42"W.%3!&/4+
\ Z2=!""!0! W.%3"/ 2" $3%E) V!E%!(E/ 25 2$ :!1/" ! W'!0&/ 20
).%3 E25/; !04 ! W'!0&/ U2EE W.:/ .0E) 25 ).% 1//= =3!W$2"20& $'/
$/W'02Y%/#4!2E)+
Outline of the practice
!"#$
<0 4!2E) E25/ $'2" 2" =3!W$2"/4 () 5.EE.U20& $'/ O2V/ ]3/W/=$"F
^ $.#!("$!20#53.:#12EE20&#!0)#E2V20&#(/20&
^ $.#!("$!20#53.:#"$/!E20&
^ $.#!("$!20#53.:#"/P%!E#:2"W.04%W$
^ $.#!("$!20#53.:#U3.0&#"=//W'
^ $.#!("$!20#53.:#!EE#20$.P2W!0$"+
%&'()$)(*+
D'/#:202:%:#0//4/4#$.#:!20$!20#$'/#=3!W$2W/F
^ .0/ '.%3 20 $'/ :.3020& !04 .0/ '.%3 20 $'/ /V/020&
^ 52V/ :20%$/" U'2E/ E)20& 20 (/4 (/5.3/ ).% 5!EE !"E//= !04
!5$/3#).%#U!1/#%=
^ 25 =.""2(E/; :/42$!$2.0 .0W/ ! U//1 5.3 .0/ '.%3 U2$'
.$'/3#:/42$!$.3"#=3!W$2"20&#$'2"#$/W'02Y%/#.5#Z2=!""!0!
^ !#IA>4!)#W.%3"/#.3#"/E5>W.%3"/#.0W/#!#)/!3#!04
^ .$'/3#53//#$2:/#5.3#:/42$!$2.0+
How to meditate daily
,+$-$+$
]3!W$2"/ $'2" 25 $'/ :204 2" 4%EE .3 !&2$!$/4; 25 2$ 2" 42552W%E$ $.
5//E "/0"!$2.0" .3 0.$ $. 3/!W$ $. $'/:+ _.% W!0 (/&20 U2$'
\0!=!0! !04 $'/0 "U2$W' $. Z2=!""!0!; .3 25 0//4/4; W.0$20%/
.("/3V20& $'/ (3/!$' 5.3 $'/ /0$23/ '.%3+ D. =3!W$2"/ \0!=!0!;
1//= $'/ !$$/0$2.0 20 $'/ !3/! (/E.U $'/ 0."$32E" !04 !(.V/ $'/
%==/3 E2=+ `/:!20 !U!3/ .5 /!W' (3/!$' !" 2$ /0$/3" .3 E/!V/"+ <5
$'/ :204 2" V/3) 4%EE .3 !&2$!$/4; (3/!$'/ 4/E2(/3!$/E) !04 "E2&'$E)
'!34/3 5.3 ".:/ $2:/+ X$'/3U2"/ $'/ (3/!$'20& "'.%E4 (/ 0!$%3!E+

2
.(-$//$+$
C.V/ ).%3 !$$/0$2.0 ")"$/:!$2W!EE) 53.: '/!4 $. 5//$ !04
5//$ $. '/!4; .("/3V20& /!W' !04 /V/3) =!3$ .5 $'/ (.4) ()
5//E20& !EE $'/ "/0"!$2.0" $'!$ ).% W.:/ !W3.""+ X("/3V/
.([/W$2V/E)a $'!$ 2"; 3/:!20 /Y%!02:.%" U2$' !EE $'/ "/0"!$2.0" $'!$
).% /P=/32/0W/; U'/$'/3 =E/!"!0$; %0=E/!"!0$ .3 0/%$3!E; ()
!==3/W2!$20& $'/23 2:=/3:!0/0$ 0!$%3/+ 8//= ).%3 !$$/0$2.0 :.V20&+
,/V/3 "$!) :.3/ $'!0 ! 5/U :20%$/" !$ !0) .0/ =E!W/+ 9. 0.$
!EE.U $'/ =3!W$2W/ $. (/W.:/ :/W'!02W!E+ S.31 20 4255/3/0$ U!)"
!WW.3420& $. $'/ $)=/ .5 "/0"!$2.0" ).% /P=/32/0W/+ \3/!" .5 $'/
(.4) '!V20& 4255/3/0$ &3."" "/0"!$2.0" "'.%E4 (/ .("/3V/4
"/=!3!$/E) () :.V20& $'/ !$$/0$2.0 =!3$ () =!3$+ *)::/$32W!E
=!3$"; "%W' !" (.$' !3:" .3 (.$' E/&"; '!V20& "2:2E!3 "%($E/
"/0"!$2.0"; :!) (/ .("/3V/4 "2:%E$!0/.%"E)+ <5 ).% /P=/32/0W/
"%($E/ "/0"!$2.0" $'3.%&'.%$ $'/ =')"2W!E "$3%W$%3/; ).% :!) !$
$2:/" "U//= $'/ /0$23/ (.4) !04 $'/0 !&!20 U.31 =!3$ () =!3$+
%&))0
\$ $'/ /04 .5 $'/ '.%3 "2$$20&; 3/E!P; E/$$20& !0) :/0$!E .3
=')"2W!E !&2$!$2.0 "%("24/+ D'/0 5.3 ! 5/U :20%$/"; 5.W%" ).%3
!$$/0$2.0 .0 "%($E/ "/0"!$2.0" 20 $'/ (.4); !04 52EE ).%3 :204 U2$'
$'.%&'$"#.5#&..4U2EE#5.3#!EE#(/20&"+
12)/('&3*43%&'()$)(*+35&6(*'/
-2V/ ).%3 5%EE !04 %042V24/4 !$$/0$2.0 $. !0) 2:=.3$!0$ $!"1"
(/5.3/ ).%; (%$ W'/W1 53.: $2:/ $. $2:/ U'/$'/3 ).% !3/
:!20$!2020& !U!3/0/"" !04 /Y%!02:2$)+ S'/0 ! =3.(E/: !32"/"; 25
=.""2(E/ (/ !U!3/ .5 (3/!$' .3 "/0"!$2.0"; /V/0 5.3 ! 5/U
"/W.04"+ D'2" U2EE '/E= ).% $. :!20$!20 $'/ (!E!0W/ .5 ).%3 :204+
70+$
*'!3/ U'!$/V/3 &..4 ).% '!V/ !WY%23/4 U2$' .$'/3"+ 9.20&
". '/E=" $. /3!42W!$/ $'/ .E4 '!(2$ .5 "/E5>W/0$3/40/""+ C/42$!$.3"
3/!E2"/ $'!$ $'/ :."$ V!E%!(E/ $'20& $'/) '!V/ $. "'!3/ 2"
9'!::!; ". $'/) 4. U'!$ $'/) W!0 $. '/E= .$'/3" 3/W/2V/ $'/
$/W'02Y%/ .5 Z2=!""!0!+ S2$' $'2" =%3/ V.E2$2.0 $'/) 4.0!$/
$.U!34#$'/#/P=/0"/"#.5#.$'/3#"$%4/0$"+
D'2" !"#$ 2" $'/ ".E/ ".%3W/ .5 5%0420& 5.3 Z2=!""!0!
W.%3"/"#!04#W/0$3/"#!3.%04#$'/#U.3E4+
!&#4#&//3!&68(9&
\ "$2EE &3/!$/3 !"#$ 2" $. &2V/ .0/b" $2:/ !04 /55.3$ ()
'/E=20& $. .3&!02"/ .3 3%0 W.%3"/" .3 () 4.20& .$'/3 9'!::!
U.31+ \EE U'. '/E= G20WE%420& $'/ D/!W'/3" !04 !""2"$!0$ $/!W'/3"K

3
&2V/ $'/23 "/3V2W/ !" !"#$ U2$'.%$ 3/W/2V20& !0)$'20& 20 3/$%30+
D'2" "/3V2W/ 0.$ .0E) (/0/52$" .$'/3"; (%$ !E". '/E=" $'."/ U'.
.55/3 2$ $. /3!42W!$/ /&.$2":; $. %04/3"$!04 $'/ $/!W'20& :.3/
4//=E);#!04#$'%"#$.#!4V!0W/#.0#$'/#=!$'+
1+&35$):31+#;
9. 0.$ :2P !0)$'20& /E"/ U2$' $'2" $/W'02Y%/+ <5 ).% '!V/
(//0 =3!W$2"20& ".:/$'20& /E"/; $'/0 !" "..0 !" =.""2(E/ W'.."/
$'/ .0/ ).% 5204 :."$ "%2$!(E/ !04 (/0/52W2!E !04 4/V.$/ ).%3"/E5
$.#2$#20#.34/3#$.#3/!W'#$'/#520!E#&.!E#.5#5%EE#E2(/3!$2.0+
Telling Others About Vipassana
_.% :!) 4/"W32(/ $'/ $/W'02Y%/ $. .$'/3"; (%$ 4. 0.$ $/!W'
$'/:+ X$'/3U2"/ ).% :2&'$ W.05%"/ 3!$'/3 $'!0 '/E= $'/:+
Q0W.%3!&/ $'."/ U'. U!0$ $. :/42$!$/ $. [.20 ! W.%3"/; U'/3/
$'/3/#2"#!#=3.=/3E)#$3!20/4#&%24/#$.#$/!W'#$'/#$/W'02Y%/+
<+3=&+&6$#
]3.&3/"" W.:/" &3!4%!EE)+ \WW/=$ $'!$ ).% !3/ (.%04 $.
:!1/ :2"$!1/"; !04 E/!30 53.: $'/:+ S'/0 ).% 3/!E2"/ ).% '!V/
(//0#%0"%WW/""5%E;#":2E/#!04#"$!3$#!&!20c
9. 0.$ '!V/ %03/!E2"$2W /P=/W$!$2.0" .5 ).%3"/E5+ <$ 2"
W.::.0 $. /P=/32/0W/ 43.U"20/""; !&2$!$2.0; :204>U!04/320& !04
.$'/3 42552W%E$2/" 20 :/42$!$2.0 (%$ 25 ).% =/3"/V/3/; ).% U2EE (/
"%WW/""5%E+ _.% !3/ U/EW.:/ $. W.0$!W$ $'/ D/!W'/3 .3 !""2"$!0$
$/!W'/3"#5.3#&%24!0W/+
C!1/ %"/ .5 $'/ "%==.3$ .5 ).%3 5/EE.U :/42$!$.3"+ *2$$20&
U2$'#$'/:#U2EE#&2V/#).%#"$3/0&$'+
C!1/ %"/ .5 $'/ :/42$!$2V/ !$:."='/3/ !$ Z2=!""!0!
W/0$3/" () &.20& $. :/42$!$/ $'/3/ U'/0/V/3 ).% W!0; /V/0 5.3
! 5/U '.%3" .3 4!)"+ \" !0 .E4 "$%4/0$ ).% !3/ !E". U/EW.:/
$. W.:/ 5.3 =!3$ .5 ! $/0>4!) W.%3"/; 4/=/0420& .0 $'/
!V!2E!(2E2$)#.5#"=!W/+
`/!E U2"4.: 2" 3/W.&02"20& !04 !WW/=$20& $'!$ /V/3)
/P=/32/0W/ 2" 2:=/3:!0/0$+ S2$' $'2" 20"2&'$ ).% U2EE 0.$ (/
.V/3U'/E:/4 () $'/ %=" !04 4.U0" .5 E25/+ S'/0 ).% !3/ !(E/
$. :!20$!20 200/3 (!E!0W/; ).% U2EE (/ !(E/ $. !W$ 20 U!)" $'!$
U2EE W3/!$/ '!==20/"" 5.3 ).%3"/E5 !04 5.3 .$'/3"+ d2V20& /!W'
:.:/0$ '!==2E) U2$' !0 /Y%!02:.%" :204; ).% U2EE "%3/E) =3.&3/""
$.U!34#$'/#%E$2:!$/#&.!E#.5#E2(/3!$2.0#53.:#!EE#"%55/320&+

4
 Frequently Used Terms
>:&3):6&&3)6$(+(+?/
%&'$e:.3!E2$)
%$("!)*eW.0W/0$3!$2.0;#:!"$/3)#.5#$'/#:204
+$,,"eU2"4.:;#20"2&'$#$'!$#=%3252/"#$'/#:204
>:&3>6(-#&3=&@
-.!!)$e.0/#U'.#2"#5%EE)#/0E2&'$/0/4
/)$(($e$'/ E!U .5 0!$%3/a $'/ $/!W'20& .5 !0 /0E2&'$/0/4
=/3".0a#$'/#U!)#$.#E2(/3!$2.0
0$12)$e.0/ U'. '!" =3!W$2"/4 9'!::! !04 '!" (/W.:/ !
=%3/>:204/4#"!20$E)#=/3".0
>:&3):6&&36**)/3*43$##3@&+)$#3'&4(#&@&+)/
3"2$4'56)$eW3!V20&
!5%$e!V/3"2.0
(5)$e2&0.3!0W/
>:&3A*B#&3C(?:)4*#'35$):
%$(("78"9"e32&'$#"=//W'
%$(("7:$(($#;$e32&'$#!W$2.0
%$(("7"<&8$e32&'$#E2V/E2'..4
%$(("78"="($e32&'$#/55.3$
%$(("7%$;*e32&'$#!U!3/0/""
%$(("7%$("!)*e32&'$#W.0W/0$3!$2.0
%$(("7%$1:$++$e32&'$#$'.%&'$
%$(("7!*>>)*e32&'$#%04/3"$!0420&
A(BB0+$
$'/ %0W.042$2.0/4a $'/ %E$2:!$/ 3/!E2$) U'2W' 2" (/).04 :204
!04#:!$$/3 G#*38"?$K
>:&3):6&&39:$6$9)&6(/)(9/3*43-:&+*@&+$
$#*99$e2:=/3:!0/0W/
!.::)$e"%55/320&
$#$;;"e/&.E/""0/""
>:&3):6&&3D(+'/3*43E(/'*@
%.;$7($="@+$,,"eU2"4.:#&!20/4#()#E2"$/020&#$.#.$'/3"
9*#;"7($="@+$,,"e20$/EE/W$%!E#%04/3"$!0420&
6)"8$#"7($=" +$,,"eU2"4.: (!"/4 .0 423/W$ =/3".0!E
/P=/32/0W/

5
F$@@$
!W$2.0a "=/W252W!EE); !0 !W$2.0 .0/ =/35.3:" $'!$ U2EE '!V/ !0
/55/W$#.0#.0/b"#5%$%3/ G*!0"132$ :$3($K
>:&3G*263A*B#&3>62):/
!.::)$7%$99$A$'/#$3%$'#.5#"%55/320&
%$(.!$=$7%$99$e$'/#.32&20#.5#"%55/320&#GW3!V20&K
#*35!)$7%$99$A$'/#/3!42W!$2.0#.5#"%55/320&
($22$7%$99$A$'/ =!$' E/!420& $. $'/ /3!42W!$2.0 .5 "%55/320&
>:&34(8&3$??6&?$)&/3*43E:(9:3$3:2@$+3B&(+?3(/
9*@-*/&'
3B+$e:!$$/3; $'/ =')"2W!E (.4) W.:=."/4 .5 "%(!$.:2W
=!3$2WE/"#G:$'"+$K
8*,,"?$eW.0"W2.%"0/""
%$,,"e=/3W/=$2.0
8C!$#"e"/0"!$2.0
%$1:)"3$e3/!W$2.0a#:/0$!E#W.042$2.020&
>:&34*263@$)&6($#3&#&@&+)/
+$>)$8&e/!3$'#G".E242$);#U/2&'$K
"+5eU!$/3#G5E%242$);#W.'/"2.0K
8"=5e!23#G&!"/.%"0/"";#:.$2.0K
;C<5e523/#G$/:=/3!$%3/K
>:&34(8&3:(+'6$+9&/3*63&+&@(&/
:"($99)$#!$eW3!V20&
8="+"!$e!V/3"2.0
;)&#$7(*!!)$e=')"2W!E#"E.$'#!04#:/0$!E#$.3=.3
.!!)$99$7:.::.99$e!&2$!$2.0#!04#U.33)
8*9*:*99)"A4.%($;#%0W/3$!20$)
>:&34(8&3/)6&+?):/3*6346(&+'/
%$!!)"e5!2$'
8*3*=$e/55.3$
%$;*e!U!3/0/""
%$("!)*eW.0W/0$3!$2.0
+$,,"eU2"4.:
>:&34*2639$2/&/34*63):&3$6(/(+?3*43@$))&6
5..4
/0V23.0:/0$T!$:."='/3/
!#=3/"/0$#:/0$!E#3/!W$2.0
!#=!"$#:/0$!E#3/!W$2.0

6
!$)(-$HH:0+$
$'/#/"$!(E2"'20&#.5#!U!3/0/""a#")0.0):#5.3#Z2=!""!0!+
D'/#5.%3 %$;*+$>>)"#$% !3/e
D"="#.+$%%$#"e.("/3V!$2.0#.5#$'/#(.4)
EC!$#"#.+$%%$#"e.("/3V!$2.0#.5#(.4)#"/0"!$2.0"
F*;;"#.+$%%$#"e.("/3V!$2.0#.5#$'/#:204
/)$(("#.+$%%$#"e.("/3V!$2.0#.5#:/0$!E#W.0$/0$"
>:&3)&+3-06$@"/3*63@&+)$#3-&64&9)(*+/
#C::)$(($e3/0%0W2!$2.0
%&'$e:.3!E2$)
8*3*=$e/55.3$
:)$#;*e$.E/3!0W/
%$99$e$3%$'5%E0/""
$!)*>>)"#$e"$3.0&#4/$/3:20!$2.0
+$,,"eU2"4.:
.+C::)"e/Y%!02:2$)
(C;;"e"/E5E/""#E.V/
!"#$e&/0/3."2$);#4.0!$2.0
I:$8$)23/$BB$3@$J?$#$KL
C!)#!EE#(/20&"#(/#'!==)c
!0':2M3/0':2M3/0':2L
S/EE#"!24;#U/EE#4.0/a#U/#!&3//;#U/#"'!3/#$'2"#U2"'c

7
 9/!3#D3!V/EE/3"#.0#$'/#]!$'#.5#9'!::!;
7/#'!==)c
8//= $'/ $.3W' .5 9'!::! !E2&'$+ d/$ 2$ "'20/ (32&'$E) 20
).%3 4!2E) E25/+ \EU!)" 3/:/:(/3; 9'!::! 2" 0.$ !0 /"W!=/+ <$ 2"
!0 !3$ .5 E2V20&F E2V20& 20 =/!W/ !04 '!3:.0) U2$' .0/"/E5 !04
!E".#U2$'#!EE#.$'/3"+#f/0W/;#$3)#$.#E2V/#!#9'!::!#E25/+
9. 0.$ :2"" ).%3 4!2E) "2$$20&" /!W' :.3020& !04 /V/020&+
S'/0/V/3 =.""2(E/; !$$/04 U//1E) &3.%= "2$$20&" U2$' .$'/3
Z2=!""!0!#:/42$!$.3"+
f!V/ !0 !00%!E 3/$3/!$ .5 ! IA>4!) W.%3"/+ D'2" 2" /""/0$2!E
$.#1//=#).%#&.20&#"$3.0&+
S2$' !EE W.0524/0W/; 5!W/ $'/ "=21/" !3.%04 ).% (3!V/E) !04
":2E20&E)+
`/0.%0W/ '!$3/4 !04 !V/3"2.0; 2EE U2EE !04 !02:."2$)+
-/0/3!$/ E.V/ !04 W.:=!""2.0; /"=/W2!EE) 5.3 !EE $'."/ U'. 4.
0.$#%04/3"$!04#9'!::!#!04#!3/#E2V20&#!0#%0'!==)#E25/+
C!) ).%3 9'!::! (/'!V2.%3 "'.U $'/: $'/ =!$' .5 =/!W/
!04 '!3:.0)+ C!) $'/ &E.U .5 9'!::! .0 ).%3 5!W/" !$$3!W$
:.3/ !04 :.3/ "%55/320& =/.=E/ $. $'2" =!$' .5 3/!E '!==20/""+
C!)#!EE#(/20&"#(/#'!==);#=/!W/5%E;#E2(/3!$/4+
S2$'#!EE#:) (C;;";

*+#,+#-./01!