Four Foundations of Mindfulness Contemplation: Questions and Answers, Part 4

Question: Focusing on the breath while maintaining a wordless state; or visualizing the breath entering the nose, internal organs, dantian, etc. What are the respective advantages and disadvantages of these two methods of contemplative practice? It seems the first one is easier for cultivating concentration and stillness.

Answer: The second method involves more mental activity and thoughts, making it easier for the mind to become scattered. Beginners with shallow concentration and weak wisdom-power find it difficult to apply effort effectively; the visualization won't yield results, won't increase meditative absorption (dhyāna), and easily leads to mental distraction and agitation. However, those with deep concentration and strong wisdom-power will find their concentration deepens and wisdom strengthens the more they practice it. The second method can guide the flow of qi (vital energy), but improper guidance can easily cause physical problems. The safest method is to follow the natural flow of breath without manipulating the qi; only experienced practitioners should attempt to guide it. When starting contemplative practice, try not to use conscious intention to guide the breath; simply observe. Observe the process and changes of the breath; the more subtle the observation of the entire process, the easier it is to give rise to meditative absorption (dhyāna) and wisdom. The first method aligns with the principles of practicing the Four Foundations of Mindfulness (Satipaṭṭhāna) and easily gives rise to meditative absorption.