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#Post#: 975--------------------------------------------------
Seeking Buddho - Ajahn Anan Akincano
By: Valen Date: May 5, 2019, 10:05 am
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#Post#: 999--------------------------------------------------
Re: Seeking Buddho
By: Valen Date: May 21, 2019, 10:55 am
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When sitting in meditation we assume a posture that feels just
right, one that is balanced and relaxed. We should lean neither
too far left nor too far right, neither too far forward nor too
far back. The head should be neither raised nor drooping and the
eyes should be closed just enough that we don�t feel tense and
uptight. We then focus awareness upon the sensation of breathing
at three points: the end of the nose, the heart and the navel.
We focus awareness, firstly, on following the in-breath as it
passes these three points � beginning at the nose, descending
through the heart and finishing at the navel � and then,
secondly, on following the out-breath in reverse order �
starting at the navel, ascending through the heart and ending at
the tip of the nose. This preliminary means of focusing
awareness can be called �following the breath at three points�.
Once we are mindful of the in-and-out breathing and proficient
at focusing awareness on these three points, then we continue by
clearly knowing the in-breaths and out-breaths just at the tip
of the nose. We maintain awareness of the sensation of breathing
by focusing on only the end of the nose.
Sometimes, as we focus on the breathing, the mind wanders off
thinking and fantasising about the past or the future, and so we
have to put forth effort to maintain this present moment
awareness of the breath. If the mind is wandering so much that
we cannot focus our awareness, then we should breathe in deeply,
filling the lungs to maximum capacity before exhaling. We should
inhale and exhale deeply like this three times and then start
breathing normally again. As the in-breath passes the nose we
count, �one�; as it passes the heart, �two�; the navel, �three�.
With the out-breath we count �one� as it moves up from the
belly, �two� as it passes the heart area, and �three� at the
nose-tip. We should count in this way until we are skilled and
proficient. This is the first method of focusing awareness upon
the breathing.
Alternatively, we can focus our awareness using the second
method of �counting in pairs�. We count �one� as we breathe in
and �one� as we breathe out. With the next in-breath we count,
�two�, and with the out-breath, �two�. Then, in � �three�, out �
�three�; in � �four�, out � �four�; in � �five�, out � �five�.
Firstly, we count in pairs of in-and-out breaths up to �five�.
After the fifth pair we start again at �one� and increase the
count of in-and-out breaths one pair at a time, for example:
in-out, �one�; in-out, �two�; in-out, �three�; in-out, �four�;
in-out, �five�; in-out, �six�. After counting each new pair of
in-and-out breaths we start again at �one� and increase the
pairs incrementally up to �ten�. Using this method we will be
aware of whether our mindfulness is with the counting �
totalling the numbers correctly � or whether it is distracted
and confused.
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