On this part, the Buddha outlines sixteen methods of approaching the Mindfulness of Respiration meditation follow.
Mindfulness of In-and-Out Respiration
Now how is mindfulness of in-and-out respiration developed and pursued in order to deliver 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. At all times 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 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 the whole physique, in order that the follow is not narrowly centered 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 the whole physique to result in bodily calmness and launch, or leisure.
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 the whole physique, and to breathe out delicate to the whole 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 respiration to be levels that we have to work by 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 conscious consciousness of the entire physique. We don’t want to consider being narrowly centered on the respiration within the mindfulness of respiration follow. The breath is only a software to assist us develop mindfulness, and it’s not an finish in itself.
Then (4) we’re permitting the physique to chill out deeply. This isn’t a aware means of letting go, however the launch from inside of tensions which were assist unconsciously within the physique. Sometimes there might be a way of sudden launch, though typically 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 subsequent tetrad, which is anxious with emotions and feelings. Because the physique relaxes, power is launched. This power is named rapture, and may be skilled in some ways.
Manifestations of rapture (piti) in meditation
A number of the commonest manifestations of rapture, or piti, are rushes of power, 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 option 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 delight. As bodily power is launched, optimistic 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 chill out.
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. Turning into extra conscious of those psychological processes, we are able to 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 now we have developed focus on this approach, we are able to then apply our thoughts to liberating itself, because the thoughts has turn into a robust software 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 are able to 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 could 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.