The practice is like peeling an onion. Layer after layer of delusion is removed through continuous mindfulness.

The practice of vipassana is the study of the self. When you study physical and mental phenomena, you are studying the truth about yourself.

Concentration develops naturally through continuous noting. Don't try to force concentration to arise.

The truth of suffering is not to be feared but to be understood through direct observation.

The development of insight is gradual, but the realization of truth is sudden.

The rising and falling of the abdomen is not the main object. The main object is to develop mindfulness, concentration, and insight.

The path to liberation is through understanding the true nature of mind and matter through direct observation.

When you note pain, you are not trying to make it go away. You are trying to understand its true nature.

True peace is found not in the absence of experience but in the clear seeing of all experience.

Every moment of mindfulness is a step on the path to liberation. Each step is valuable, no matter how small.

Each moment of noting is a moment of purification, a moment of cultivating the path.

Don't expect or desire anything. Just keep noting whatever arises in the present moment.

The present moment is the only moment available to us, and it is the door to all moments.

When you understand that all phenomena are impermanent, unsatisfactory, and non-self, attachment naturally falls away.

Real peace comes from seeing things as they really are, not as we want them to be.

The practice of mindfulness leads naturally to concentration. Concentration leads naturally to wisdom.

When mindfulness and concentration are strong, insight into the three characteristics naturally unfolds.

Sensations are not your enemy. They are your teacher. Through observing them, you understand the truth of existence.

The knowledge of dissolution comes when you see both the noting mind and noted object dissolving together.

The more clearly you see the arising and passing of phenomena, the less you will be attached to them.