Four points of attention meditation with mindful awareness.
The process of meditation can be evenly divided between the following four points of attention – arising,
Existing,
Falling away,
And space.
So sit comfortably on your cushion or in a comfortable chair,
Reclining on a couch or on the floor.
Begin to bring your eyes to a focus on the tip of your nostrils.
Take the thumb and first finger and bring them together slightly touching with the palms facing upward and your hands resting on your thighs.
As you breathe in with your very first breath,
Mentally repeat the word arising as your abdomen and your lungs fill with pleasant air and then breathe all the way out.
Then take another deep,
Long slow breath filling your abdomen and lungs and as you're repeating the word arising,
Hold your breath to the count of three and mentally repeat the word existing,
Existing,
Existing.
And then relax your lungs and relax your abdomen and let the breath wash away all experience.
And then in the next breath as you breathe in and you expand your abdomen and you bring the breath up into your lungs,
Mentally repeat arising.
And as you ever so gently hold the breath,
Mentally repeat the word existing three times,
Existing,
Existing.
And then as you let go of your breath,
Mentally repeat the word falling away as the air in your lungs and your abdomen washes out of you,
Mentally repeating,
Falling away so that the object of concentration becomes evenly focused on each of these four points of attention.
Then take a very deep breath in,
Filling your abdomen,
Mentally repeat arising as the breath goes all the way up into the lungs.
As you hold your breath for three,
Mentally repeating existing,
Existing,
Existing.
Relax and let go and mentally repeat falling away as the breath goes all the way out.
And then as the breath naturally begins a new cycle of in and out,
Drop very quietly into the fourth point of attention and mentally repeat the word space.
And notice how the word space as you mentally repeat it opens up an infinite quality of spaciousness.
In the mind's awareness,
Space between the thoughts leads to more space.
The space between sensation leads to a quiet spaciousness.
The space between any feelings leads to a smoothness and evenness of sensation.
And as you repeat the word space,
The spaciousness between all sound becomes vast and clear as you deepen into wise mind.
Wise mind,
A state of lucid clarity,
Of openness,
Of wonder,
A state of curiosity,
A state of emptiness and everythingness.
Wise mind evolving from space.
