..续本文上一页(front) side of the spine.

　　As you take another in-and-out breath, think of letting the breath go from the base of the throat down the front of your chest through to the tip of the breastbone, to the navel, and out into the air.

　　As you take another in-and-out breath, inhale the breath into the palate down to the base of the throat, on through the middle of the chest to the large intestine, the rectum, and out into the air.

　　Once you”ve completed these five turns inside the body, let the breath flow along the outside of the body:

　　As you take an in-and-out breath, think of inhaling the breath at the base of the skull and letting it go all the way down the external (back) side of the spine.

　　Now, if you”re male, think first of your right side, both with the legs and with the arms. As you take an in-and-out breath, think of the right buttock and of letting the breath run all the way down the right leg to the tips of your toes.

　　As you take another in-and-out breath, think of the left buttock and of letting the breath run all the way down the left leg to the tips of your toes.

　　As you take another in-and-out breath, think of the base of the skull and of letting the breath run down your right shoulder, along your right arm to the tips of your fingers.

　　As you take another in-and-out breath, inhale the breath into the base of the skull and let it run down your left shoulder, along your arm to the tips of your fingers.

　　As you take another in-and-out breath, inhale the breath into the area inside your skull, thinking of your ears -- eyes -- nose -- mouth. (Men should think of the right side first, with each part of the body: the right eye, right ear, right nostril, right arm, right leg, etc.; women: the left eye, left ear, left nostril, left arm, left leg, etc.)

　　Once you”ve finished, keep careful watch over your breath. Make the breath refined, light, and free-flowing. Keep the mind steady and still in this breath. Make your mindfulness and alertness thorough and circumspect. Let the various breath sensations join and permeate throughout the body. Let the mind be neutral, impassive, and well-composed.

　　--------------------------------------------------------------------------------

　　Glossary

　　arahant: A Worthy One or Pure One -- i.e., a person whose heart is freed from the fermentations of defilement and is thus not destined for further rebirth. An epithet for the Buddha and the highest level of his Noble Disciples.

　　ariya sacca: Noble Truth. The word Noble (ariya) here can also mean ideal or standard, and in this phrase carries the meaning of objective or universal truth. There are four: stress, its cause, its disbanding, and the path of practice leading to its disbanding.

　　asava: Fermentation; effluent -- mental defilements (sensuality, states of being, views, and unawareness) in their role as causes of the flood of rebirth.

　　avijja: Unawareness, ignorance, obscured awareness, counterfeit knowledge.

　　ayatana: Sense medium. The inner sense media are the eyes, ears, nose, tongue, body, and intellect. The outer sense media are their corresponding objects.

　　buddha (buddho): The mind”s innate quality of pure knowingness, as distinct from the themes with which it is preoccupied and its knowledge about those preoccupations.

　　dhamma: Event; phenomenon; the way things are in and of themselves; their inherent qualities; the basic principles that underlie their behavior. Also, principles of behavior that human beings ought to follow so as to fit in with the right natural order of things; qualities of mind they should develop so as to realize the inherent quality of the mind in and of itself. By extension, Dhamma refers also to any doctrine that teaches such matters. To view things -- mental or physical -- in terms of the D…

《Keeping the Breath in Mind and Lessons in Samadhi》全文未完，请进入下页继续阅读…