Q&A on the Practice of the Four Foundations of Mindfulness 34

Question: How to deal with distraction during contemplation practice?

Answer: If the mind has not yet settled and samadhi power is insufficient, contemplation will yield little effect. At this time, one should engage in minimal contemplation or refrain from it altogether. If too many objects are contemplated, the mind becomes more prone to distraction, hindering the progress of meditative concentration. In the practice of contemplation and samadhi, one must grasp the appropriate measure. Only as samadhi power strengthens can contemplation penetrate more deeply, and the scope of contemplation gradually expand. If the mind is found to be scattered, one should reduce the objects of focus, concentrate on a single content, or practice only samadhi without contemplation. If the mind remains undistracted and becomes increasingly focused, one can contemplate more profoundly and with greater refinement. Fix the awareness on a single point without movement until samadhi becomes very deep. Based on this experience, gradually add another point, step by step expanding the scope of focus. In this way, samadhi and wisdom deepen and grow together.

Question: During my regular sitting meditation, I focus on one point and then add another object of focus. Does this mean the mind simultaneously attends to two points?

Answer: Expanding the scope of focus means that initially, when samadhi power is not yet strong, it suffices to merely observe the phenomenon of prana flow at the nostrils. After samadhi strengthens, follow the movement of prana, continuing the observation to examine the condition of prana entering the trachea, chest cavity, dantian, and other areas. As samadhi strengthens, one can slightly extend the pathway of contemplation, allowing attention to follow the prana. If samadhi strengthens further, observe wherever the prana travels, simultaneously observing and comprehending the condition of all parts of the body. When prana disperses, maintain this same contemplative approach. This is a gradual progression in contemplation practice, adjusted according to the strength of samadhi. If samadhi is insufficient, simply observe the prana within the nasal cavity. One should increase or decrease the objects of contemplation based on the strength of one's own samadhi power.