Questions and Answers on the Contemplative Practice of the Four Foundations of Mindfulness (Satipaṭṭhāna), Part 34

Question: In contemplative practice (vipaśyanā-caryā), how does one counteract distraction? 

Answer: If the mind has not yet settled down and the power of meditative concentration (samādhi) is insufficient, contemplation will not have much effect. At such a time, one should contemplate few dharmas or not contemplate dharmas at all. If one contemplates too many dharmas, the mind will become even more easily distracted, causing one's meditative concentration to stall. In contemplative practice, one must handle the balance between śamatha and vipaśyanā with proper measure. Only as the power of concentration grows can contemplative practice become ever deeper, and only then can the content of contemplation gradually increase. If you find the mind becoming distracted, you should reduce the object of contemplation (ālambana), focus on a single content, or practice śamatha only, without contemplation. If the mind is not distracted and becomes increasingly concentrated, you can engage in deeper contemplative practice, ever more refined contemplative practice. Fix the mind on one point without moving, until the power of concentration is very deep; based on this experience, then add another point, gradually increasing and expanding the objects of contemplation. In this way, meditative concentration and wisdom deepen and grow together. 

Question: When I sit in meditation, I usually keep the mind on one point. When adding another object of contemplation, does the mind rest on two points simultaneously? 

Answer: Adding an object of contemplation means that at the beginning, when the power of concentration is not yet strong, it is enough to simply observe the phenomenon of the breath flowing at the nostrils. Once the power of concentration has grown, you can then follow the movement of the breath and continue contemplating, observing how the breath enters the windpipe, the chest cavity, the dantian, and other locations. When the power of concentration has grown, you can lengthen the channel of this contemplative practice a bit, letting the attention follow the breath. If the power of concentration grows further, then wherever the breath goes, you observe there; at the same time, you should observe and know the condition of every part of the body, and when the breath disperses, you contemplate in the same way. This is gradual, progressive contemplative practice, depending on the state of your power of concentration. If the power of concentration is insufficient, it is enough to observe only the breath within the nasal cavity. You should increase or decrease the objects of contemplative practice according to the strength or weakness of your own power of concentration.