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In this post, I provide some differences between the Mahasi meditation methods used during a retreat versus the method employed in a SN Goenka retreat. Although I briefly touched on it in a previous post, now I provide further differences.
Sitting meditation
From my experience, in Goenka's retreat, his method, in their breathing meditation, they don’t teach observing the rising and falling of the abdomen.
From my experience, in Goenka's retreat, his method, in their breathing meditation, they don’t teach observing the rising and falling of the abdomen.
Walking meditation
Also, there is no walking meditation, as in taking note of "left step, right step", or "lifting, pushing forward, putting down", etc in Mahasi method. Instead, they observe any sensations that arises in the body (including face) and taking note of that, for example, if there is an itch an the face, then you take note of the itch. In Mahasi's method, the predominant focus is still the left step and right step during walking meditation. But if there is other predominant feeling or sensation that arises during walking, then you may focus on that new sensation, and go back to the "left step, right step" when the new feeling is gone. The left step and right step is still the anchor focus.
Also, there is no walking meditation, as in taking note of "left step, right step", or "lifting, pushing forward, putting down", etc in Mahasi method. Instead, they observe any sensations that arises in the body (including face) and taking note of that, for example, if there is an itch an the face, then you take note of the itch. In Mahasi's method, the predominant focus is still the left step and right step during walking meditation. But if there is other predominant feeling or sensation that arises during walking, then you may focus on that new sensation, and go back to the "left step, right step" when the new feeling is gone. The left step and right step is still the anchor focus.
Other activities of the Day (i.e. Meditation Other Than Sitting and Walking)
It is the same for whatever we are doing. We focus on the action of our body. For example during eating - focus will be on "touching the spoon, lifting spoon, reaching out to the food, scooping food, looking at food, chewing food, etc etc".... But in Goenka, we don;t do these. We just focus on arising sensations. More of feelings (vedana). In Mahasi's method, it is more comprehensive and with the anchor object of focus, we don't lose mindfulness by having too many arising sensations. Yes, if there is no main object of focus, referred to as "anchor object" (i.e. the abdomen rising and falling during sitting meditation, the movement of foot during walking, etc) then there is a risk of your attention / focus moving here and there to too many places in the body and as a result, right mindfulness will not be able to be sustained. So, there is a benefit of having an object of attention in Mahasi's method. Also, it does not only focus on arising sensations, but encompasses all our physical and mental activities.
It is the same for whatever we are doing. We focus on the action of our body. For example during eating - focus will be on "touching the spoon, lifting spoon, reaching out to the food, scooping food, looking at food, chewing food, etc etc".... But in Goenka, we don;t do these. We just focus on arising sensations. More of feelings (vedana). In Mahasi's method, it is more comprehensive and with the anchor object of focus, we don't lose mindfulness by having too many arising sensations. Yes, if there is no main object of focus, referred to as "anchor object" (i.e. the abdomen rising and falling during sitting meditation, the movement of foot during walking, etc) then there is a risk of your attention / focus moving here and there to too many places in the body and as a result, right mindfulness will not be able to be sustained. So, there is a benefit of having an object of attention in Mahasi's method. Also, it does not only focus on arising sensations, but encompasses all our physical and mental activities.
But having said that, I believe some people find Goenka's method useful as well. To each person, their own preference.
If you would try to read other posts on meditation, here it is - https://buddha-and-me.blogspot.com/2012/10/the-afterlife-doctor-sees-heaven.html
#mahasi #goenka #vipassana #meditation
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