Answers to Questions on the Contemplative Practice of the Four Foundations of Mindfulness 4

Question: Contemplating the breath while maintaining a state free from words; or else visualizing the qi entering the nose, the five zang organs and six fu organs, the dantian, and so on. What are the respective advantages and disadvantages of these two contemplative practice (vipaśyanā-caryā) methods? It seems the first is easier for cultivating meditative concentration (samādhi) and tranquility. 

Answer: With the second method, there are more mental activities and thoughts, so the mind is easily disturbed. Beginners with shallow concentration and weak power of wisdom (prajñā-bala) cannot apply it effectively; the visualization will not gain strength, will not deepen dhyāna, and the mind easily becomes scattered and restless. Those with deep concentration and strong contemplative wisdom will find that the deeper they cultivate concentration, the deeper it becomes, and the stronger their wisdom grows. The second method can guide the qi to circulate, but if the guidance is not done well, problems can easily arise in the body. The safest method is to follow the breath's natural movement without attending to the qi; those with experience may do so. At the beginning of contemplative practice, try not to use the mind consciousness to guide the breath—just observe. Observe the process of the breath's movement and its changes; the more minutely you observe the whole process, the better, as it makes it easier for dhyāna and wisdom to arise. The first method accords with the rules of the four foundations of mindfulness practice and easily gives rise to meditative concentration.