11/05/2026
Nandaka Vihara Meditation Retreat Dhamma Talks
by Sayadaw U Janakābhivaṃsa
Day 1 , Anapanasati Meditation Instructions (Full Dhamma talk)
Foundation of Sila:
Practicing Sila (moral conduct) through correct bodily and verbal actions is the essential first step to successful meditation. Maintaining Sila removes regret and creates a happy, ready state of mind necessary for deep practice.
Samatha vs. Vipassana:
Meditation is categorized into Samatha (tranquility/concentration) and Vipassana (wisdom/insight) practices. Samatha focuses on keeping the mind on a single object to achieve peace and sharpness, while Vipassana focuses on understanding the nature of suffering and reducing attachments.
Breathing as an Object:
Breathing meditation is a primary method for beginners, where the mind is trained to stay fixed on the sensation of air touching the area in front of the nose or the upper lip. This practice uses the "tangible" nature of air to build mental concentration and mastery.
Postural Flexibility:
While sitting cross-legged with a straight back is considered the "best" posture for long-term practice, meditation is ultimately a mental action that can be performed while standing, walking, or lying down. The goal is to choose a posture that is neither too active nor too lazy to maintain mindful attention.
Five Essential Powers:
Successful practice requires a balance of five mental powers: effort (Viriya), faith (Sada), mindfulness (Sati), concentration (Samadhi), and wisdom (Panna). These qualities support the mind in returning to its meditation object whenever it wanders due to old habits.
