Answers to Questions on Contemplative Practice of the Four Foundations of Mindfulness 3

Answer: In the contemplative practice of the four foundations of mindfulness, one should initially focus mainly on observing the breath; for the time being, ignore everything else and do not let your attention scatter—concentrate all your energy solely on the breath. If feelings such as pain, numbness, or itching arise in the body, pay no attention to them; keep the mind always on the breath and do not run away from the theme. If the pain and other feelings truly become unbearable and interfere with the contemplative practice, then adjust your body so that it feels more comfortable, and then continue to concentrate your energy on contemplating the four foundations of mindfulness. If feelings such as tranquility, comfort, pleasure, a sense of the body becoming tall and large, or a sense of emptiness arise in the body, do not pay attention to them or crave them; continue to keep the mind on the breath and contemplate the breath, ignoring everything else.

Only by contemplating single-mindedly, becoming ever more focused, ever more clear, and knowing ever more deeply and thoroughly, will the manas become ever more clear and lucid. Only then can one truly perceive the arising, abiding, changing, and ceasing of the breath and the material body, and perceive the emptiness of the body and the emptiness of self. This is knowing with wisdom. After knowing in this way, both body and mind are transformed, and one is no longer the former ignorant and foolish person.