Methods For Attaining Tranquillity

　　Use the body as a theme for attaining tranquillity as follows: Focus on the properties of earth, water, fire, and wind that appear in the body. Don”t let your thoughts wander outside. Focus exclusively on your own body and mind, fixing your attention first on five examples of the earth property: kesa — hair of the head; loma — hair of the body; nakha — nails; danta — teeth; taco — skin, which wraps up the body and bones. Scrutinize these five parts until you see that they are unattractive, filthy, and repulsive, with regard either to where they come from, where they are, their color, their shape, or their smell.

　　If after focusing your thoughts in this way your mind doesn”t become still, go on to scrutinize five examples of the water property: pittam — gall, bitter and green; semham — phlegm, which prevents the smell of digesting food from rising to the mouth; pubbo — pus, decayed and decomposing, which comes from wounds; lohitam — blood and lymph, which permeate throughout the body; sedo — sweat, which is exuded whenever the body is heated. Scrutinize these things until you see that — with regard to origin, location, color, smell and the above-mentioned aspects — they are enough to make your skin crawl. Focus on them until you”re convinced that that”s how they really are, and the mind should settle down and be still.

　　If it doesn”t, go on to examine four aspects of the fire property: the heat that keeps the body warm; the heat that inflames the body, making it feverish and restless; the heat that digests food, distilling the nutritive essence so as to send it throughout the body (of the food we eat, one part is burned away by the fires of digestion, one part becomes refuse, one part feeds our parasites, and the remaining part nourishes the body); the heat that ages the body and wastes it away. Consider these four aspects of the fire property until you see their three inherent characteristics, i.e., that they are inconstant (aniccam), stressful (dukkham) and not-self (anatta).

　　If the mind doesn”t settle down, go on to consider the wind property: the up-going breath sensations, the down-going breath sensations, the breath sensations in the stomach, the breath sensations in the intestines, the breath sensations flowing throughout the entire body, and the in-and-out breath. Examine the wind property from the viewpoint of any one of its three inherent characteristics, as inconstant, stressful or not-self. If the mind still doesn”t develop a sense of dispassion and detachment, gather all four properties — earth, water, fire, and wind — into a single point and make that the object of your mental exercise.

　　All of the physical phenomena mentioned here should be examined in a way that makes the heart dispassionate and detached. Make yourself see these phenomena as disgusting and repulsive, or as inconstant, stressful, and not-self, not "me" or "them". When you see things in this way to the point where the mind settles down and becomes firmly concentrated, this is called the development of tranquillity (samatha bhavana).

　　All of the techniques mentioned here are for making the mind firm and still, and for strengthening your powers of reference. When you examine the aspects of the body in this way, you should refrain from repeating your meditation word. Only when the mind becomes malleable and calm should you focus on the most important aspect of the body — the in-and-out breath — together with the word "buddho," so as to make the mind concentrated in a single place. Or, if you are more skilled at another meditation theme, focus on whatever is most convenient for you — but don”t focus on any object outside the body, and keep watch over the mind so that it doesn”t drag any outside matters in. Even if th…

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