When a fan is turning fast, you cannot see it as it really is.    If it is turning slowly, then you can
do so.    So you will have to slow down to be able to see clearly the mental and physical processes as
thet really are.
         When you are surrounded by people who are doing things in a rush, you must be oblivious to 
the surroundings and energetically note any mental or physical activity.    Talking is a great danger to the progress of insight.    Five minutes talk can wreck a yogi's concentration for the whole day.  Do not read, recite or recollect.    They are hindrances to your meditational progress.
Pain  and  Patience
        Pain is the friend of a meditator, do not evade it, it can lead you to Nibbana.    Pain does not have to inform you of its coming.    It may not disappear.    If it does, you may cry over it, for your
friend has gone away.    Some yogis even induce pain by folding their legs beneath them.
    Pain is observed not to make it go away but to realise its true nature.    Pain is the key of the door
to  nibbana.
           When concentration is good, pain is not a problem.   It is a natural process no different from 
'rising' 'falling'.      If you observe it attentively, the mind will be abserbed in it and discover its true 
nature.
       When pain comes it is noted directly but ignored only if it becomes overly persistent.   It can be
overcome by deep cpncentration which is broughh about by continuous mindfulness.      If there is 
intense pain while walking, one should stop occasionally and take note of it.       Patience leads to
Nibbana.    Impatience leads to hell.    Be patient with anything and everything that stimulates your
mind.    Who said anything  is  enjoyable?.
Nothing  Mental  and  Emotional  States
      If you note any mental or emotional state, it must be done somewhat quickly, energetically and
prescisely, so that the nothing mind is continuous and becomes powerful.       Then the thinking will
stop by itself.    Note the thoughts quickly as if you are hitting them with a stick:-
      'thinking,  thinkinh,  thinking,....or  'sleepy,   sleepy,  sleepy......or  'happy,  happy,   happy,....or
       'sad,  sad,   sad.....note  slowly  as,   'thinking......thinking......or   sleepy......sleepy....
        Unless you can note the wandering thought you do not have a hope of concentrating the mind.
If you mind is still wandering it just means that you still do not note energetically enough.   This abili
ty id indispensable.
       If you are aware of the content of the thought, it will tend to go on.      If you are aware of the
thought itself, then thinking will cease.    Do not be attached to thinking and theory.
      Insight comes with deep concentration but logical or philosophical thinking comes with shallow
concentration.     Eagerness and worry about getting concentration can cause distraction.
     Drowsiness can be overcome by putting more effort.    Labelling activities to be noted also helps.
Curiousty and expectation definitely delay your progress.       If they arise, do not dwell on them.  Give them sharp awareness.    Note sleepiness energetically-by doing it in quick repetition.   If you
want to achieve something in your meditation, you will have to put more effort into your practice.
   Actually, the energy to note is always there.    The trouble is you are 
reluctant to use it.    The mental attitude is very important.    Don't be pessimistic.   If you are optimistic, you offer yourself opportunity.      Then there is satisfaction in every situation and you will also have less distraction.
      If a yogi wakes up at 3.00 a.m. he must get up to meditate.   He should not wait until 4.00 a.m.
That  is not the right attitude.
      If you are sleepy on waking up, get up and walk.    Otherwise you will enjoy sleeping.    (In the
retreat, yogis were scheduled to wake up at 4.00 a.m. ).
     If you are sleepy, walk quickly backwards and forwards in the sun.    A human being has a great
variety of strengths and the ability to do many things.    We must   STRIVE, not  TRY!.
     If you put in enough effort, you can achieve the four paths and fruitions.    One week of practice
is just a learning process.    Real practice begins only after that.       Meditation is beyond time and 
space.    So do not caught up by them.
The  Five  Faculties  of  a  Meditator  (Pancindriya )
     A meditator must have these five faculties strong, powerful, sharpened and balanced.   They are:-
      1.   Saddhindriya -firm and strong faith based on right understanding.
      2.   Viriyindriya -  strong and strenuous effort in  the  practice.
      3.   Satindriya -     sustained  and  uninterrupted  mindfulness.
      4.   Samadhindriya-  deep  concentration.
      5.   pannindriya -   penetrative  wisdom, insight.
      These faculties must be balanced to attain insight.     Faith or confidence must be balanced with
wisdom, energy withconcentration.    Mindfulness need not be balanced with any other factor.   It is
the most important faculty that leads the other four to their goal.
  Interviews  or  Reporting  Sessions
      Daily, the yogi has to report to the meditation instructor to cheek on his practice.   Having given
a report of what he did and experienced during the day,s meditation, the instructor will correct, give
further instruction or inspire him for further progress.    As such, effective communication between
them is extreme importance......
     In the retreat, different times were given to each group to report to the Sayadaw.   A yogi should
not try to come in before their scheduled time unless he has reason to.   On the other hand, it should
not be a factor that hinders his meditation, he may come later than scheduled.
     When waiting for your turn within the group do not waste time.       Sit down and be mindful till
called.    The next one should be get ready beside the one being interviewed.
         Yogis should be considerate, easpecially when there are many other yogis waiting and time is precious.    Be concise and to the point.
      Do  not get excited, nervous or afraid.    Be composed and open.    Speak  clearly and audibly in
complete sentences.    Do not swallow your words, speak in a jumble or mutter.
      Do not wait for remarks.   Only  after  you have narrated  all  your experiences will any remarks
be  made.
     Listen carefully to the instructions and follow them strictly and diligently.   If in doubt,  ask.
     When  asked a question,  answer it, do not speak  about something  else.
     Report ecperiences  even though  they  may  seem  un important to you.
     Taking  short notes immmediately after  meditation  is  helpful  but  one  should  not  make  it  a
point  to  remember  while  meditating  as  this  will  disturb  concentration.    Come  and  leave  the
reporting  session  mindfully.