On this part, the Buddha outlines sixteen methods of approaching the Mindfulness of Respiratory meditation apply.
Mindfulness of In-and-Out Respiratory
Now how is mindfulness of in-and-out respiration developed and pursued in order to convey the 4 basis of mindfulness to their fruits?
There may be 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 aware, he breathes in; aware he breathes out.
The primary tetrad (group of 4 practices) pertains to mindfulness of the physique — first simply being conscious of the respiration (which is a bodily sensation) and noticing whether or not the breaths are quick or lengthy. Then the respiration is seen in relation to all the physique, in order that the apply is not narrowly targeted on the feeling of the respiration, however as a substitute the respiration is used as an anchor for a wider sense of consciousness. Generally we speak about “mindfulness with respiration” as a substitute of “mindfulness of respiration” in an effort to make this distinction. Lastly, the meditator makes use of this mindfulness of all the physique to result in bodily calmness and launch, or rest.
First Tetrad
[1] Inhaling lengthy, he discerns that he’s inhaling lengthy; or respiration out lengthy, he discerns that he’s respiration out lengthy.
[2] Or respiration in brief, he discerns that he’s respiration in brief; or respiration out quick, he discerns that he’s respiration out quick. [3] He trains himself to breathe in delicate to all the physique, and to breathe out delicate to all the 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 couple of — though we shouldn’t take these 16 approaches to mindfulness of respiration to be levels that we have to work via 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 deal with the breath as a central level of reference to assist set up aware consciousness of the entire physique. We don’t want to consider being narrowly targeted on the respiration within the mindfulness of respiration 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 means of letting go, however the launch from inside of tensions which have been assist unconsciously within the physique. Now and again there will probably 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 similar time remaining calm and nonetheless.
This leads into the subsequent tetrad, which is worried with emotions and feelings. Because the physique relaxes, vitality is launched. This vitality is named rapture, and may 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 elements of the physique. Whereas these sensations come up, the meditator ought to merely observe them, with out turning into elated by them.
One good strategy to obtain this — and which the sutta recommends — is to pay attention to the rapture in relation to the respiration. The respiration is used as an anchor, and this stops the meditator from being blown off target by these typically highly effective winds of enjoyment. As bodily vitality is launched, constructive feelings are skilled, and once more the respiration 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 robotically as we begin to loosen up.
The meditator additionally turns into extra conscious of how the thoughts tends to point out 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 into happier. First we discover the thoughts, after which we discover how the thoughts turns into extra joyful. With the thoughts having turn into extra joyful, these is much less of an inclination for it to wander, and so the thoughts turns into steadier. As soon as we’ve developed focus on this means, we will then apply our thoughts to liberating itself, because the thoughts has turn into a robust 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 exhibits 4 ways in which we will replicate in an effort 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 always modifications, or it may 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.