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Reference: The 12 Aspects of Mindfulness

Mindfulness with regard to the body starts with breathing. One observes breathing in its natural state as it appears and disappears. There is no attempt to regulate the breathing, or add anything else. One is totally immersed in this observation, meaning one let’s any sensations, feelings, consciousness, ideas, thoughts, etc., flow through the self without resistance.

Buddha says in Satipatthana Sutta: The Foundations of Mindfulness

“And how does a monk live contemplating the body in the body?

“Herein, monks, a monk, having gone to the forest, to the foot of a tree or to an empty place, sits down with his legs crossed, keeps his body erect and his mindfulness alert.

“Ever mindful he breathes in, mindful he breathes out. Breathing in a long breath, he knows, ‘I am breathing in a long breath’; breathing out a long breath, he knows, I am breathing out a long breath’; breathing in a short breath, he knows, ‘I am breathing in a short breath’; breathing out a short breath, he knows, ‘I am breathing out a short breath.’

“’Experiencing the whole (breath-) body, I shall breathe in,” thus he trains himself.

“Experiencing the whole (breath-) body, I shall breathe out,” thus he trains himself.

“Calming the activity of the (breath-) body, I shall breathe in,” thus he trains himself.

“Calming the activity of the (breath-) body, I shall breathe out,” thus he trains himself.

“Just as a skillful turner or turner’s apprentice, making a long turn, knows, ‘I am making a long turn,’ or making a short turn, knows, ‘I am making a short turn,’ just so the monk, breathing in a long breath, knows, ‘I am breathing in a long breath’; breathing out a long breath, he knows, ‘I am breathing out a long breath’; breathing in a short breath, he knows, ‘I am breathing in a short breath’; breathing out a short breath, he knows, ‘I am breathing out a short breath.’ ‘Experiencing the whole (breath-) body, I shall breathe in,’ thus he trains himself. ‘Experiencing the whole (breath-) body, I shall breathe out,’ thus he trains himself. ‘Calming the activity of the (breath-) body, I shall breathe in,’ thus he trains himself. ‘Calming the activity of the (breath-) body, I shall breathe out,’ thus he trains himself.

“Thus he lives contemplating the body in the body internally, or he lives contemplating the body in the body externally, or he lives contemplating the body in the body internally and externally. He lives contemplating origination factors in the body, or he lives contemplating dissolution factors in the body, or he lives contemplating origination-and-dissolution factors in the body. Or his mindfulness is established with the thought: ‘The body exists,’ to the extent necessary just for knowledge and mindfulness, and he lives detached, and clings to nothing in the world. Thus also, monks, a monk lives contemplating the body in the body.”

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EXERCISE

PURPOSE:   To practice mindfulness in breathing.

NOTE 1: It is very important, when trying to resolve problems and confusions, that you be grounded in reality. In this exercise breathing  keeps one grounded in reality.

NOTE 2: DO NOT INTERFERE WITH THE MIND. This exercise is objective and not subjective. 

1. Find a place where you can sit comfortably for a while without being disturbed or distracted.

2. Make sure you have had enough to eat and rest. You do not want your body to be a distraction.

3. Sit in a comfortable position with your back straight and upright.  If you are sitting in a chair, keep feet flat on the floor, and hands in the lap.

4. Be attentive of your breathing. Make no attempt to regulate the breathing. Simply observe the natural pattern of breath going in and out. 

   In the words of Buddha:

   • Ever mindful you breathe in, mindful you breathe out.

   • Breathing in a long breath, know, “I am breathing in a long breath”;

   • Breathing out a long breath, know, “I am breathing out a long breath”;

   • Breathing in a short breath, know, “I am breathing in a short breath”;

   • Breathing out a short breath, know, “I am breathing out a short breath.”

5. Do not move or do anything. Just be there as an observer. You may close your eyes if you wish.

   NOTE: There may be some scratching, yawning, adjusting the body, etc., as you settle down into the exercise. But after a while, when you really get into the exercise, all such extra motion should go away without much effort.

6. Do not add anything to this exercise. For example

   • Do not expect any particular outcome

   • Do not try to make your mind blank

   • Do not suppress thoughts, feelings or emotions

7. While you are being mindful of breathing, experience the whole body.

   In the words of Buddha:

   • Train yourself, “Experiencing the whole body, I shall breathe in.”

   • Train yourself, “Experiencing the whole body, I shall breathe out.”

8. While you are doing the above, do not interfere with the activities of the body and the mind by way of resisting it, adding thoughts, suppressing thoughts, or anything else. This will gradually calm the activities of the body and mind.

   For example, if the mind is racing, let it race. Let the sensations, feelings, consciousness, ideas, thoughts, etc., come and go as they wish. If the body feels sleepy let it go to sleep; it will be awake again. Simply be mindful of breathing. 

   In the words of Buddha:

   • Train yourself, “Calming the activity of the body, I shall breathe in.”

   • Train yourself, “Calming the activity of the body, I shall breathe out.”

9. Continue contemplating  on the body and its activities, internally and/or as observed externally.

10. Be mindful of the origination factors in the body, and/or the dissolution factors in the body.

11. Be mindful that body exists to the extent necessary just for knowledge and mindfulness.

12. Live detached, and cling to nothing in the world. 

13. Let  the exercise be effortless. End the exercise at a point when you are feeling comfortable. The length of a sitting can be anywhere from 15 minutes to 2 hours or more.

14. Repeat this exercise until it becomes a natural part of you.

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After some practice with the above, you may add the following step if you wish.

Look around in your mind and spot something that is trying to grab your attention. Accept it non-judgmentally, and experience it without resisting.

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Further references: KHTK Mindfulness

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