TWIM FAQ
Here you will find a list of frequently asked meditation questions about the practice of Tranquil Wisdom Insight Meditation taught by Bhante Vimalaramsi- See if yours is here.
Video FAQ Answers
Your Questions answered by Delson Armstrong
Follow this link for lots of help - TRYING TOO HARD
Follow the video on the page you are on right now!
What is the Relax Step? What is its origination? The relax step in the Majjhima Nikaya is directly translated from the Pali language as Pasaambhaym. The english is Tranquilize. It is a specific action that the meditator preforms. It says "He tranquilizes the Bodily formation; he tranquilizes the Mental formation." Satipatthana Sutta and the Anapanasati are the sources of this text. Relax is to release tension as a thought pulls us away from the object. It doesn't mean to relax at the beach... It is a meditative act which is part of the 6R process
Smiling is incredibly helpful in developing an uplifted mind. Scientific evidence shows that smiling changes our brain chemistry, improving our mood. Even 'faking' a smile can make a difference! In TWIM, smiling is part of developing Right Effort: Recognize an unwholesome feeling, Release it, Relax, Re-smile, Return to your object of meditation, and Repeat. Smile with your lips, heart, and mind—whether you're washing dishes, walking, or sitting in meditation. Check out these resources for more on the benefits of smiling: [Psychological Study of Smiling](https://www.psychologicalscience.org/observer/the-psychological-study-of-smiling) and [Simple Trick to Make You Happier](https://www.cnbc.com/2020/08/21/simple-trick-that-can-make-you-happier-according-to-research.html). For more instructions, watch [this video](https://www.youtube.com/watch?v=8u1JtRBJzqg).
Did you think to 6R? It is only one of the five hindrances. Doubt is just a thought. Can you observe it and then let it go? It isn't yours - you are identifying it as 'my doubt.' Only a thought. 6R. Most of the time you are doing it right but doubt arises and if you 6R it you ARE doing it right!
Walking IS meditation. You can get into all of the jhanas even when walking. Its even easier for some people. Walking also gets the blood going and keeps you more alert when you sit. If you walk and then sit you might have a better sitting.
No, please don't do that. Let go of the breath completely. Later you won't even notice the breath. 6R when your mind goes to the breath. Stay with only the feeling.
We recommend only doing Metta as it is 6X faster and more pleasant then Breath - Video
If you have practiced Breath or Anapanasati before it is likely you didn't practice it the way we teach it. We teach it using the 6Rs and the relax step. It is completely different and can be especially hard for people who have practiced breath before and have developed 'bad' habits. Please don't even consider breath. Bhante says some people can't do Metta but it's almost unheard of. Stay with Metta - It takes a little bit of practice is all.
Instructions are here once again - Video
The tension is there but you may not feel it yet. Later you will so just release and relax even if you don't really feel something. Your attention was drawn so release that.
No, please don't move at all. No adjustments or movement. Sittings are always at least 30 minutes! You can swallow and slightly adjust the head if necessary but that's all. Its important to keep still be cause the Jhana state develops faster when there is no movement. Like ice trying to freeze. Don't touch the water while it freezes.
There is no need to find the "perfect or soulmate" Spiritual Friend. It is just a tool for the meditation. Pick someone who you like and no anger arises. Same sex and alive. Just a friend that you like to hang with. Or an acquaintance that you enjoy when you are with them. Once you figure out who then let go of any doubts from then on. Use them every time. There is powerful benefit to using the same one each time. That is that whenever you think of them your mind kind of just sticks onto them and the metta comes up quickly.