How to Practice the Four Foundations of Mindfulness

What is contemplative practice? Contemplative practice is observation. For example, when there is a flower before you, contemplative practice means observing the state of the flower—whether it is a single bloom or several, its posture, variety, color, petals, charm, freshness, and so on. The first step of the Four Foundations of Mindfulness is to contemplate the impurity of the body. Begin by observing the breath. Following the instructions in the Buddhist scriptures step by step, one can observe the various conditions of the physical body during breathing. For instance, observe the process of inhaling: where does the breath enter from? Upon observation, one discovers that the breath enters through the nostrils, passes through the nasal cavity, enters the lungs, and then follows the Conception Vessel (Ren Mai) down to the dantian (elixir field). This is the process of breath entering. Observe the various phenomena and sensations of the physical body during this process—whether the breath is long or short, whether the breath is cold or warm. Then observe the various conditions of the physical body during exhalation. One should know where the breath exits from, what places it passes through, what sensations arise, where it goes, whether it is long or short, and whether it is cold or warm. Throughout the entire breathing process, observe whether the breath is deep or shallow, smooth or obstructed, where it reaches, and whether it is long or short. All of this must be known. This process is called contemplative practice.

During the observation process, there is concentration (samadhi). Because all attention is focused on the breath without distracting thoughts, it is easy to attain concentration. Within the mind, there is awareness (knowing). One must maintain awareness of the dhamma (phenomena) being observed, so that the mind does not become scattered. In the course of contemplative practice, the awareness born of ignorance gradually transitions to awareness born of clarity. Clear awareness is wisdom. Due to the presence of concentration and clear wisdom, when contemplative practice reaches a certain point and the conditions and time are ripe, one realizes that the breath is impermanent, subject to arising and ceasing, empty, suffering, and non-self. Wisdom then arises, making it easier to sever the view of self.

The Four Foundations of Mindfulness is not only a scripture for cultivating concentration but also for cultivating wisdom. It is a scripture where tranquility (samatha) and insight (vipassana) operate simultaneously, maintaining equal emphasis on concentration and wisdom. Within concentration, there is awareness. When awareness reaches a certain degree, it transitions from ignorant awareness to clear awareness. One realizes that all dharmas (phenomena) observed are impermanent, subject to arising and ceasing, changing, empty, suffering, and non-self. Thus, liberating wisdom arises, and the mind possesses both observation and awareness. The transition from ignorant unknowing to clear awareness is a process that does not require excessive intellectual analysis. One only needs to maintain a present-moment awareness that is lucid and clear—not using much conceptual thought, deliberation, comparison, reasoning, induction, summarization, or generalization. None of these are necessary. Maintain a direct, present-moment awareness. Simply sustain this awareness, and when the time is ripe, wisdom will naturally arise.

Question for reflection: Why is it that by maintaining present-moment awareness, wisdom arises, enabling one to sever the view of self and attain the fruit (of enlightenment)?