Q&A on the Four Foundations of Mindfulness Practice: 20

Question: At the beginning of observing the breath, the breath is shallow and there are many discursive thoughts. What should I do?

Answer: If the breath is not regulated and there are many discursive thoughts, perform deep breathing. Guide the breath all the way down to the dantian. When the breath becomes longer, the body will be regulated, and discursive thoughts will decrease. When performing deep breathing, inhale slowly and fully, allowing the abdomen to gradually expand. After the breath is fully inhaled, pause for a moment. Then exhale outward. After exhaling completely, the abdomen is drawn in; pause again for a moment before the next inhalation. This way, the interval between each inhalation and exhalation will lengthen the breath. Practitioners can guide the breath this way a few times, then resume normal, natural breathing afterward. During deep breathing, the breath passes through various internal organs, clearing blockages and incidentally unblocking the Conception Vessel. Consequently, even after stopping deep breathing, the breath will gradually become longer, reach the dantian, and discursive thoughts will decrease accordingly. The deep breathing method is relatively effective for counteracting discursive thoughts.

One can also use the deep breathing Buddha-recitation method to regulate the breath and counteract afflictions and discursive thoughts. While performing deep breathing and reciting the Buddha's name, after inhaling fully and pausing for a moment, use nasal or palatal resonance during exhalation to slowly recite the two syllables "A Mi" (Amita). The greater the vibration of the sound current, the better. This will open up the internal organs. Then, during the next inhalation and exhalation, recite the two syllables "Tuo Fo" (Tuo Fo) during exhalation. After reciting a few times, the breath will be regulated. Focusing the mind on the breath and Buddha-recitation increases the power of concentration. This method can be used at the beginning of each meditation session. When the air is relatively fresh, performing deep breathing can initiate the dantian qi, resulting in longer breath, improved physical health, fewer discursive thoughts, and the natural accomplishment of abdominal breathing.