There is the case where the practitioner remains focused on mental qualities in and of themselves,
Ardent,
Alert,
And mindful,
Subduing greed and distress with reference to the world.
Mental qualities as a frame of reference are in a sense the most complex of the frames of reference.
At the same time,
The first three,
Body,
Feeling tones,
And mind states,
Work together to form a foundation for mental qualities to function in the clearest possible way.
Become settled in the body through the breath,
Inclined toward the refreshing aspects of the breath and body,
And allow the body to become calm,
To become still.
Each moment of the rising breath,
Each moment of the falling breath.
Let this sense of peace and stillness gladden the mind,
Calm the mind.
This moment of this breath,
Calming the mind.
This moment.
Whenever the mind or body or breath falls out of this settled place,
Gently direct your awareness back to this basic task.
And again,
Allow everything to settle,
Taking some deeper breaths if that feels helpful,
But generally allowing the breath to become natural and refreshing.
From this settled place,
Mental qualities become more visible.
They become a deeper insight into the origination of stress.
With this increasing stability,
Notice when the mind becomes unsettled.
Is it because of concern for the future or the past?
Does the mind crave a sensual pleasure?
Does it have an aversion to something that leads to it becoming unsettled?
In this way,
Continue to make this space settled,
Calm,
Glad,
Through working with the body,
Breath,
Feelings,
And mind.
And observe in finer detail any way the mind attempts to disrupt this sense of peace.
Through this quiet composure and observation,
Strengths build in the mind.
There are many examples of strong mental qualities you might observe.
Goodwill,
Faith,
Energy for the practice,
Mindfulness,
Concentration,
Wisdom,
Tranquility,
Joy,
Equanimity.
These qualities have the opportunity to build and help set aside or pluck away anxiety,
Torpor,
Greed,
Ill will,
Doubt.
Each have the potential to arise and each have the potential to pass away.
Each have an origin and each a fading.
We build the good qualities because these are what ultimately lead to fading,
Release,
Freedom,
And true happiness.
To the degree that effort is required,
It is to stay with the frames of reference and nourish these wholesome qualities,
Supported by ease of body,
Calmness of mind,
Understanding of our role in the origination and cessation of these qualities.
The degree to which effort is released is the degree that there is steadiness,
Sustain,
Momentum in remaining mindful and composed,
Abiding in goodwill and ease.
As this meditation comes to an end,
Consider how you might continue to sustain the qualities that are nourishing to you and those around you,
And release those that are not.
All of the frames of reference,
Body,
Feelings,
Mind,
And mental qualities,
Stay with us as we play a role in their origination and passing away.
For the last few moments,
Remain with the breath,
The body,
The mind.
Let them be full of your awareness,
Calm and bearing,
Gladdened through the practice,
And may your path lead to freedom.
