By Rod Herron
This is a very effective meditation that comes from the Buddhist tradition. It is also one of my favourites. The beauty is that you can vary it. It follows a basic format which you can adapt it to suit your own beliefs and preferences. The basic format is:
- Develop a Sublime Attitude
- Steady the breath
- Steady the mind
- Go through the Five-Bases
- Centre the Mind
I will give the Buddhist version below. Please adapt it to suit yourself, but follow the basic format as it is a wonderful meditation, no matter how different your beliefs may be.
1. Develop a Sublime Attitude:
Begin by reciting the Triple Gem (Buddha, Dhamma, Sangha). Repeat:
- bhuddho bhuddho dhammo dhammo sangho sangho
- bhuddho bhuddo bhudho
Take refuge in the Triple Gem:
-Bhuddham saranam gacchami [I go to the Buddha for refuge]
-Dhamman saranam gacchami [I go to the dhamma (i.e. doctrine of truth) for refuge]
-sangham saranam gacchami [I go to the sangha (community of monks) for refuge]
-"I take refuge in in the Buddha - the Pure One, completely free from defilement; and in his Dhamma - doctrine, practice and attainment; and in the Sangha - the four levels of his Noble Disciples - from now to the end of my life"
Steady the thoughts by developing the Four Sublime Attitudes. Spread these thoughts to all living beings without exception to develop a Sublime Attitude:
- Metta (Goodwill): Benevolence, love, welfare of all living beings (including yourself)
- Karuna (Compassion): Compassion for yourself and others
- Mudita (Appreciation): Appreciation, taking delight in your own goodness and others
- Upekka (Equanimity): Equanimity in the face of those things that should be let be
Alternative: You can omit taking refuge in the Triple Gem, but t is advisable to think and develop feelings of goodwill, compassion, appreciation and equanimity.
2. Steady the breath
Focus on the in-and-out breath as you breath through your nose. Count the breath in pairs, that is, the in-breath and the out-breath count as one.
- Do 10 of these: On the in-breath think "bud-"; on the out-breath think "-dho"
- Do 7 of these: On the in-breath think "buddho"; on the out-breath think "buddho"
- Do 5 of these: As breath goes in and out once think "buddho" once
- Do 3 of these: As the breath goes in and out once, think "buddho" three times
- Stop counting breaths and just think "bud-" on in-breath and "-dho" on the out breath.
Keep the breath relaxed and natural.
Alternative: Taking the in-breath and out-breath as one count, count ten breaths. Ten breaths equals one round. Do ten rounds. This should be sufficient to calm the breath and mind.
3. Steady the mind
Keep the mind still and only focus on the breath as it comes in and out the nostrils. Your awareness should be broad, cheerful and open. If you force the mind, stop and relax and return it to a broad, cheerful and open awareness. Keep relaxed throughout - both body and mind.
Pretend that you are breathing out in the wide open air. Keep the mind still, like a post at the edge of the sea - when the tide rises the post remains still; when the tide ebbs, the post still remains still.
When you reach this level of stillness stop thinking "buddho". Just simply be aware of the breath.
Slowly bring your attention inwards, focussing it on the various aspects of the breath: is your in-breath long, short or medium? Is your out-breath long, short or medium? Is your breath warm or cool?
4. The Five Bases
Now focus on the bases of the breath:
-First Base: Centre the mind on the tip of the nose. Slowly move the awareness to the middle of the forehead (Second Base)
- Second Base: Keeping the awareness broad, let the mind rest for a moment at the forehead before bringing it back down to the nose. Keep moving it gently back and forth between the nose and forehead, like a person climbing up and down a mountain. Repeat this seven times before resting the awareness at the forehead (Second Base). Once settled move awareness to the top of the head (Third Base).
- Third Base: Settle the mind on the middle of the top of the head. Keeping your awareness broad, inhale the breath at that point and let it spread throughout the head for a moment. Then return it to the middle of the forehead for a moment. Move your awareness between the forehead and the top of the head seven times, before finally resting it on the top of the head.
- Fourth Base: move the awareness to the middle of the brain (Fourth Base) and let it rest there a moment. Then bring it back to the top of the head. Move it back and forth between the top of the head and the middle of the brain for seven times. Finally, let it settle on the middle of the brain. Keep the awareness broad. Breathe into the fourth base. You should notice that your breath has a refined quality in it. Allow this refined breath in the brain to spread to the lower parts of your body
*** NB: On reaching this point you may find your breath starts giving rise various signs (Nimitta) like feeling hot or cold, for example or tingling sensations in the head, etc. Whatever arises, can be a distraction and affect the meditation. To stop the nimitta, breathe down deeply and long into the heart and it will disappear immediately. Otherwise, when you notice that a nimitta has arisen, mindfully focus your awareness on it. It is important that you focus on only one at a time. Once you have a 'hold' on it, expand it - make it as large as your head.. A nimitta that is bright white is useful for the mind and body. It is a pure breath that can cleanse the blood and reduce or even eliminate physically painful feelings.
- Fifth Base: When you have the white light nimitta as large as your head, bring it down into the centre of your chest (Fifth Base). Allow it to settle here. Once firmly settled, allow it to spread out and fill the chest. Make your breath as white and as bright as possible. Make the breath and light spread throughout your body, out to every pore. Continue with this until different parts of your body appear on their own as pictures. [ You can choose not to have these pictures by taking 2/3 long breaths and they will disappear].
Remember to keep your awareness still and expansive. Beware latching on to or being affected by the nimitta. Keep careful watchful over your mind at all times. You must keep it one and intent on the single preoccupation that is the Refined Breath. Allow this Refined Breath to suffuse the entire body.
5. Centre the Mind
When you have reached this point, knowledge will gradually begin to unfold before you. Your body will feel light and your mind rested. You will experience a sense of physical pleasure and mental ease.
If you would like to acquire any particular knowledge nd skill, then practice this meditation. Practice it until you are skilled in entering, leaving and staying in place. When mastered, you will be able to give rise to the nimitta of the breath. This is a brilliant white ball of lump of light. When you would like any particular knowledge, just still the mind leaving only just the brightness and emptiness. Think once or twice what you would like to know and this knowledge will arise or a mental picture will appear.
When the mind is centred and still knowledge arises. This knowledge is the Path. Beware latching the mind onto its knowledge.
To summarise:
- Eliminate all bad preoccupations from the mind
- Make the mind dwell on good preoccupations
- Gather all good preoccupations into one - the singleness of meditative absorption.
- Consider this preoccupation until you see its Aniccam (inconstant, always changing), Dukkha (stressful, suffering) and Anatta (not your 'self'). It is empty and void
- Let all good and preoccupations follow their own nature
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