..續本文上一頁ng or excreting - - be fully aware of what is going on. This constant awareness of bodily actions brings mindfulness and clear comprehension to the forefront.

　　Once this skill is developed you will become aware of changing postures as different activities occur: working on the job, washing clothes or dishes, reading or writing, sewing or knitting. Whatever you are involved with be present with that activity while you are doing it. Don”t allow the mind to wander away. This is how mindfulness develops in daily life.

　　You will now find mindfulness becoming swifter and sharper, able to recognize and catch the fleeting mind. Wherever your mind may go mindfulness will follow and return with it to the object of meditation. Being more practiced you will now succeed in concentrating on the in-and out-breath. Whenever the mind wanders away you will catch up with it and bring it back together with the breathing.

　　Now skilful and sharp endowed with mindfulness, you will bring the mind and its wayward thinking to reflect on the breathing until it comes into view. At the time the breath is actually seen, the mind is present there together with the breath. Without such vision the mind must be elsewhere – and yet, if you bring them together again you should be able to understand about this. Whatever, if the mind isn”t with the breath it”s off rambling and concocting.

　　Those who can bring the mind to reflect on the breath with relative ease will find that it becomes still quiet with the breath going in and out. There is awareness of a heavier or softer, longer or shorter inhalation and exhalation, as breath succeeds breath. This knowledge and awareness indicate the mind is together with the breath. It should be understood in this way. If it only happens a litter and briefly before separating, then this is define as momentary concentration ( khanika-samadhi). You should then pull the mind back to reflect again on the breath. Together again for a longer period the breath seems much more refined, almost as if there isn”t any at all. You can”t find it! It”s at this point that people fear death: "Where”s my breath gone

　　" "It was here just now…." And so they come out of samadhi. They withdraw being afraid they will die.

　　Don”t go and be so afraid. The breathing is still there only it”s extremely subtle and refined. But there”s no need to go searching for it. Direct you mindfulness and discernment to the mind and return it to the meditation object. Go and examine: exactly where does the heart or mind have its origin

　　 Where does its thinking arise

　　 What is the feeling of happiness and contentment currently been experience like

　　 At that moment you have found the heat. Now direct it to the chest area or some such point. Place the pleasant feeling which the heart is experiencing there, and support it with your mindfulness and discernment. Keep your reflection there, let that be where any “thinking” occurs. In this way a deeper, more profound tranquillity will develop until the level of access concentration (upacara samadhi) is reached.

　　At this point some people may experience a bright radiance. But if nothing happens for you, don”t feel discouragement. The practice of meditation is not concern with the desire to see any manifestations. Don”t fabricate any expectations about seeing a bright light or any such thing. Do not speculate about what may be going to happen. The state of tranquillity will develop in its own way and whatever happens, happens. Never crave for a vision of heaven and hell for that type of wishful thinking will itself block any approach to tranquillity.

　　Anyone who find concentration easy to manage will certainly experience ease and happiness as soon as the heart is still and tranquil. You will realize for the first time what happ…

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