On this part, the Buddha outlines sixteen methods of approaching the Mindfulness of Respiration meditation apply.
Mindfulness of In-and-Out Respiration
Now how is mindfulness of in-and-out respiratory developed and pursued in order to convey the 4 basis of mindfulness to their end result?
There’s the case the place a monk, having gone to the wilderness, to the shade of a tree, or to an empty constructing, sits down folding his legs crosswise, holding his physique erect, and setting mindfulness to the fore. All the time conscious, he breathes in; conscious he breathes out.
The primary tetrad (group of 4 practices) pertains to mindfulness of the physique — first simply being conscious of the respiratory (which is a bodily sensation) and noticing whether or not the breaths are quick or lengthy. Then the respiratory is observed in relation to your complete physique, in order that the apply is now not narrowly targeted on the feeling of the respiratory, however as a substitute the respiratory is used as an anchor for a wider sense of consciousness. Typically we discuss “mindfulness with respiratory” as a substitute of “mindfulness of respiratory” with a purpose to make this distinction. Lastly, the meditator makes use of this mindfulness of your complete physique to result in bodily calmness and launch, or leisure.
First Tetrad
[1] Inhaling lengthy, he discerns that he’s inhaling lengthy; or respiratory out lengthy, he discerns that he’s respiratory out lengthy.
[2] Or respiratory briefly, he discerns that he’s respiratory briefly; or respiratory out quick, he discerns that he’s respiratory out quick. [3] He trains himself to breathe in delicate to your complete physique, and to breathe out delicate to your complete physique. [4] He trains himself to breathe in calming the physique, and to breathe out calming the physique.
So on this stage (1 and a pair of — though we shouldn’t take these 16 approaches to mindfulness of respiratory to be levels that we have to work by means of so as) we’re establishing the primary basis of mindfulness.
We’re noticing to start with merely whether or not the breaths are quick or lengthy. Then (3) we’re utilizing our give attention to the breath as a central level of reference to assist set up conscious consciousness of the entire physique. We don’t want to consider being narrowly targeted on the respiratory within the mindfulness of respiratory apply. The breath is only a instrument to assist us develop mindfulness, and it’s not an finish in itself.
Then (4) we’re permitting the physique to loosen up deeply. This isn’t a acutely aware strategy of letting go, however the launch from inside of tensions which were assist unconsciously within the physique. Infrequently there can be a way of sudden launch, though generally there’ll simply be a gradual sense of ease. The physique can begin to really feel extra alive and energized, whereas on the identical time remaining calm and nonetheless.
This leads into the following tetrad, which is anxious with emotions and feelings. Because the physique relaxes, vitality is launched. This vitality is called rapture, and might be skilled in some ways.
Manifestations of rapture (piti) in meditation
Among the commonest manifestations of rapture, or piti, are rushes of vitality, or tingling, or nice sensations in varied components of the physique. Whereas these sensations come up, the meditator ought to merely observe them, with out turning into elated by them.
One good approach to obtain this — and which the sutta recommends — is to pay attention to the rapture in relation to the respiratory. The respiratory is used as an anchor, and this stops the meditator from being blown off beam by these usually highly effective winds of enjoyment. As bodily vitality is launched, optimistic feelings are skilled, and once more the respiratory is used as an anchor to permit the meditator to soak up these experiences with equanimity. Pleasure and rapture are pure penalties of meditating — they only occur routinely as we begin to loosen up.
The meditator additionally turns into extra conscious of how the thoughts tends to indicate aversion in direction of disagreeable sensations and attachment in direction of nice ones. Changing into extra conscious of those psychological processes, we will then let go of craving and aversion and easily expertise what we’re experiencing. This results in the emotional calmness that we name equanimity.
Second tetrad
[5] He trains himself to breathe in delicate to rapture, and to breathe out delicate to rapture.
[6] He trains himself to breathe in delicate to pleasure, and to breathe out delicate to pleasure. [7] He trains himself to breathe in delicate to psychological processes, and to breathe out delicate to psychological processes. [8] He trains himself to breathe in calming psychological fabrication, and to breathe out calming psychological fabrication.
The third tetrad offers with the thoughts and feelings. As we cease reacting to our expertise, we begin to turn out to be happier. First we discover the thoughts, after which we discover how the thoughts turns into extra joyful. With the thoughts having turn out to be extra joyful, these is much less of an inclination for it to wander, and so the thoughts turns into steadier. As soon as now we have developed focus on this approach, we will then apply our thoughts to liberating itself, for the reason that thoughts has turn out to be a strong instrument for reflection.
Third Tetrad
[9] He trains himself to breathe in delicate to the thoughts, and to breathe out delicate to the thoughts.
[10] He trains himself to breathe in satisfying the thoughts, and to breathe out satisfying the thoughts. [11] He trains himself to breathe in steadying the thoughts, and to breathe out steadying the thoughts. [12] He trains himself to breathe in releasing the thoughts, and to breathe out releasing the thoughts.
The fourth tetrad reveals 4 ways in which we will replicate with a purpose to free the thoughts. In these reflections we ponder the impermanence of our expertise as we discover the arising, enduring, fading, and passing of sensations, emotions, feelings, and ideas.
This may contain merely noticing sounds arising and falling, or noting how an itch consistently modifications, or it might contain watching a posh “story” unfolding within the thoughts after which dissipating.
Fourth Tetrad
[13] He trains himself to breathe in specializing in impermanence, and to breathe out specializing in impermanence.
[14] He trains himself to breathe in specializing in fading and to breathe out specializing in fading. [15] He trains himself to breathe in specializing in cessation, and to breathe out specializing in cessation. [16] He trains himself to breathe in specializing in relinquishment, and to breathe out specializing in relinquishment.