Answers to Questions on the Contemplative Practice (Vipaśyanā-Caryā) of the Four Foundations of Mindfulness 20

Answer: If the breathing is not harmonized and there are many wandering thoughts, do deep breathing, drawing the breath as far down as possible to the dantian. Once the breath becomes long, the body will be regulated and the wandering thoughts will decrease. When doing deep breathing, inhale slowly and fully, letting the belly gradually swell. When the breath is full, pause for a moment, then exhale outward. After exhaling completely, the belly is drawn in; pause again for a moment, then breathe out. In this way, through each inhalation and exhalation, the breath will be lengthened. Guiding the breath like this a few times is enough; afterward, breathe normally and naturally. During deep breathing, the breath passes through the various internal organs, expelling blockages, and incidentally opens up the Conception Vessel (Ren Mai). In this way, even if one no longer does deep breathing, the breath will gradually grow longer and reach the dantian, and wandering thoughts will decrease accordingly. The deep-breathing method is quite effective for counteracting wandering thoughts.

One can also use the deep-breathing method of recollecting the Buddha (buddhānusmṛti) to harmonize the breath and counteract afflictions and wandering thoughts. While doing deep breathing, recollect the Buddha: after inhaling fully and pausing for a moment, while exhaling, use a nasal tone or a deep chest tone to slowly recite the two syllables "A-mi." The greater the vibration of the sound, the better; this will open up the five zang organs and six fu organs. Then, when inhaling and exhaling again, recite the two syllables "Tuo-fo" while exhaling. After doing this a few times, the breath will be well regulated. When the mind is focused on the breathing and the recollection of the Buddha, the power of meditative concentration (samādhi) increases. This method can be used at the beginning of every sitting session. When the air is relatively fresh, one can do some deep breathing; then the dantian qi can be aroused, the breath becomes long, the body healthy, and wandering thoughts few, and abdominal breathing will naturally be accomplished.