A Vipassana course is truly valuable only if it makes a change in your life, and a change will come only if you keep practicing the technique on a daily basis. The following outline of what you have learned is offered with best wishes for your continued success in meditation.

Sīla

In daily life this is practiced by following the Five Precepts:

• to abstain from killing any being,
• to abstain from stealing,
• to abstain from sexual misconduct,
• to abstain from wrong speech,
• to abstain from all intoxicants.

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Meditation

The minimum needed to maintain the practice:

• one hour in the morning and one hour in the evening,
• five minutes while lying in bed before you fall asleep and after you wake up,
• if possible, sitting once a week for one hour with other meditators practicing this technique of Vipassana,
• a ten-day course or self-course once a year,
• and other free time for meditation.

How to meditate in daily practice:

Anapana

Practice this if the mind is dull or agitated, if it is difficult to feel sensations or difficult not to react to them. You can begin with Anapana and then switch to Vipassana or, if needed, continue observing the breath for the entire hour. To practice Anapana, keep the attention in the area below the nostrils and above the upper lip. Remain aware of each breath as it enters or leaves. If the mind is very dull or very agitated, breathe deliberately and slightly harder for some time. Otherwise, the breathing should be natural.

Vipassana

Move your attention systematically from head to feet and from feet to head, observing in order each and every part of the body by feeling all the sensations that you come across. Observe objectively; that is, remain equanimous with all the sensations that you experience, whether pleasant, unpleasant or neutral, by appreciating their impermanent nature. Keep your attention moving. Never stay for more than a few minutes at any one place. Do not allow the practice to become mechanical. Work in different ways according to the type of sensations you experience. Areas of the body having different gross sensations should be observed separately by moving the attention part by part. Symmetrical parts, such as both arms or both legs, having similar subtle sensations, may be observed together simultaneously. If you experience subtle sensations throughout the physical structure, you may at times sweep the entire body and then again work part by part.

At the end of the hour relax, letting any mental or physical agitation subside. Then focus your attention for a few minutes on subtle sensations in the body, and fill your mind and body with thoughts and feelings of goodwill for all beings.

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Outside of Meditation Periods

Give your full and undivided attention to any important tasks before you, but check from time to time whether you are maintaining your awareness and equanimity. Whenever a problem arises, if possible be aware of your breath or sensations, even for a few seconds. This will help you to remain balanced in various situations.

捐獻（布施）

Share whatever good you have acquired with others. Doing so helps to eradicate the old habit of self-centeredness. Meditators realize that the most valuable thing they have to share is Dhamma. Not being able to teach, they do what they can to help others learn the technique. With this pure volition they donate toward the expenses of other students.

This dāna is the sole source of funding for courses and centers around the world.

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Selfless Service

A still greater dāna is to give of one's time and effort by helping to organize or run courses or by doing other Dhamma work. All who help (including the Teachers and Assistant Teachers) give their service as dāna without receiving anything in return. This service not only benefits others, but also helps those offering it to eradicate egotism. to understand the teaching more deeply, and thus to advance on the path.

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One Path Only

Do not mix this technique with others. If you have been practicing something else, you may attend two or three Vipassana courses to help you decide which technique you prefer. Then choose the one you find most suitable and beneficial, and devote yourself to it.

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Telling Others About Vipassana

You may describe the technique to others, but do not teach them. Otherwise you might confuse rather than help them. Encourage people who want to meditate to join a course, where there is a properly trained guide.

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In General

Progress comes gradually. Mistakes are bound to be made-learn from them. When you realize you have made an error, smile and start again!

It is common to experience drowsiness, agitation, mind-wandering and other difficulties in meditation, but if you persevere you will be successful.

You are welcome to contact the Teachers or Assistant Teachers for guidance.

Make use of the support of your fellow meditators. Sitting with them will give you strength.

Make use of the meditative atmosphere at centers or Dhamma houses by going there to sit whenever you can, even for a few days or hours. As an old student you are also welcome to come for part of a ten-day course, depending on the availability of space, and assuming you have been practicing this technique of Vipassana only.

Real wisdom is recognizing and accepting that every experience is impermanent. With this insight you will not be overwhelmed by ups and downs. And when you are able to maintain an inner balance, you can choose to act in ways that will create happiness for you and for others. Living each moment happily with an equanimous mind, you will surely progress toward the ultimate goal of liberation from all suffering.

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Frequently Used Terms

下述用語大多取自巴利文，此處是採用羅馬巴利符號拼寫。遺憾的是，這種表現方式有其限制，無法納入正確的變音標記。想要正確讀出這些巴利字彙，須另行查閱有標示出變音標記的書籍文刊等相關資料。

三學：

• Sīla--戒，道德規範
• samādhi--定，專注，主宰自心
• paññā--慧，淨化自心的洞見

三寶：

• Buddha 佛--任何一個成就正等覺者
• Dhamma 法--自然的法則，覺悟者的教導，解脫之道
• Sangha 僧--已實踐法，並已成為內心清淨的聖者，即為僧

三個不淨煩惱的根源：

• rāga/lobha--貪愛
• dosa--嗔恨
• moha--無明

八正道：

• sammā-vācā--正語
• sammā-kammanta--正業
• samna-ājīvā--正命
• sammā-vāyama--正精進
• sammā-sati--正念
• sammā-samādhi--正定
• sammā-saṅkappa--正思惟
• sammā-diṭṭhi--正見

nibbāna 涅槃

離苦解脫，究竟的實相，苦的止息。梵文為 nirvāṇa。

三種智慧：

• suta-mayā paññā--聞慧
• cintā-mayā paññā--思慧
• bhāvanā-mayā paññā--修慧

The three characteristics of phenomena:

• aniccā-impermanence
• anattā-egolessness
• dukkha-suffering

kamma-action; specifically, an action one performs which will have an effect on one's future (Sanskrit karma)

The Four Noble Truths:

• the fact of suffering
• the origin of suffering (craving)
• the cessation of suffering
• the path leading to the cessation of suffering

The five aggregates of which a human being is composed:

• rūpa-matter; the physical body composed of subatomic particles (kalāpa)
  
• viññāṇa-consciousness, cognition
• saññā-perception, recognition
• vedanā-sensation
• saṅkhārā-reaction; mental conditioning

The four material elements:

• pathavī-earth (solidity, weight)
• āpo-water (fluidity, cohesion)
• vāyo-air (gaseousness, motion)
• tejo-fire (temperature)

The five hindrances or enemies:

• kāmacchanda-craving
• vyāpāda-aversion
• thina-middha-physical sloth and mental torpor
• uddhacca-kukkucca-agitation and worry
• vicikicchā-doubt, uncertainty

The five strengths or friends:

• saddhā-confidence
• vīriya-effort
• sati-awareness
• samādhi-concentration
• paññā-wisdom

The four causes for the arising of matter:

• food
• environment/atmosphere
• a present mental reaction
• a past mental reaction

The four qualities of a pure mind:

• mettā-selfless love
• karuṇā-compassion
• muditā-sympathetic joy
• upekkhā-equanimity

Satipaṭṭhāna-the establishing of awareness; synonym for Vipassana

The four satipatthanas are:

• kāyānupassanā-observation of the body
• vedanānupassanā-observation of bodily sensations
• cittānupassanā-observation of the mind
• dhammānupassanā-observation of mental contents

The ten parami or mental perfections:

• nekkhamma-renunciation
• sīla-morality
• vīriya-effort
• khantī-tolerance
• sacca-truthfulness
• adhiṭṭhāna-strong determination
• paññā-wisdom
• upekkhā-equanimity
• mettā-selfless love
• dāna-generosity; donation

Bhavatu sabba maṅgalaṃ-May all beings be happy!

Sādhu, sādhu, sādhu-weIl said, well done; we agree, we share this wish

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A Message From Goenkaji

親愛的法道上的旅人們，

祝你們快樂！持續點燃正法的火炬，讓它在你的生活中熠熠生輝。要始終牢記法並不是遁世離群，而是生活的藝術，即與自己以及所有眾生一起安詳和諧的生活；因此，要嘗試過如法的生活。

• 莫錯過每早每晚的日常靜坐。
• 盡可能每週和其他內觀修行者一起共修。
• 每年參加一期十日課程；要持續在法中穩固立足，這是必要的。
• 具足信心，微笑的勇敢面對所遭遇的障礙和不快。
• 摒除瞋恨與憎惡、惡意與敵意。
• 增長愛心與悲憫，特別是對於那些不了解法，而過得不快樂的人。

願你如法的行為舉行能為人們指出這條安詳和諧的道路，願你因法而煥發的容光，能引領越來越多受苦的人們走上這條真正的喜悅之道。

願眾生快樂，安詳，解脫。

致以我所有的慈心，

S.N Goenka 葛印卡