Four Foundations of Mindfulness: Contemplative Practice Q&A 4

Question: Focusing on the breath while maintaining a state beyond words; or else visualizing the breath entering the nose, the five viscera and six bowels, the dantian, and so on. What are the respective advantages and disadvantages of these two contemplative practice (vipaśyanā-caryā) methods? It seems the first one makes it easier to cultivate meditative concentration (samādhi) and tranquility. 

Answer: In the second method, there are many movements of thought, and the mind easily becomes scattered. For beginners with shallow meditative concentration and weak power of wisdom, it is hard to apply any effort; the visualization will not gain strength, will not deepen meditative concentration, and the mind easily becomes scattered and restless. For those with deep meditative concentration and strong contemplative wisdom, the deeper their concentration is cultivated, the stronger their wisdom becomes. The second method can guide the flow of vital energy (qi), but if the guidance is not done well, the body can easily develop problems. The safest method is to follow the breath's natural movement without attending to the vital energy; those with experience may do so. When first beginning 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 process of change; the more subtle the observation of the entire process, the better, and the easier it is to give rise to meditative concentration and wisdom. The first method accords with the rules of the four foundations of mindfulness practice and easily gives rise to meditative concentration.