The guidelines for daily practice are fairly simple and are essentially:
- maintain sila
- sit twice daily, 2 x one hour vipassana and a few minutes at the end of each session for metta bhavana
If you have difficulty perceiving sensation or your concentration is not good enough to remain continuously aware of sensation, then go back to anapana for the duration of that session.
- remember that our job is to "just observe" and the nature of sensation is not indicative of the quality of the meditation session.
- when thoughts and emotions arise in the mind, just note their presence but maintain the primary focus on sensation.
If you have any more specific questions or require additional advice specific to your practice, please feel free to contact me via pm.
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