1. Mindfulness of Breathing
And how does a monk live reflecting upon 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."
2. ESTABLISHING THE DEFENSIVE QI
The development of Defensive Qi follows quite naturally from the breathing for the pre-programming will have generated the gradual change from breathing with a consciousness of varied sensations of pressure, heat and movement of various parts of the body while seated in meditation. Thus the breathing appears to absorb the whole body so that no particular sensation is captured. There appears to be just one breathing body without any particular attention to any sensation in particular.
"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 reflecting upon the body in the body internally, or he lives reflecting upon the body in the body externally, or he lives reflecting upon the body in the body internally and externally.
3. REFLECTING UPON THE ORIGIN AND FALLING AWAY OF THE BODY
Now this refkecting upon the origin and falling away is performed in two ways:
Formal Reflection:
Reflection within the becoming of Consciousness established after Mindfulness of Breathing and Total Whole-Body Defensive Qi. In the meditation forms one can imagine oneself, going, standing, sitting, etc., and in the clear comprehensions of the body imagine the flow of sensations.
Daily Reflection
Reflections outside the actual Becoming of Consciousness when performing life's normal simple tasks. Thus it becomes a sustained mindfulness of daily living.
Since both Formal Reflection and Daily Reflection are essentially cognitive, they support one another.
And further, monks, a monk knows, when he is going, "I am going"; he knows, when he is standing, "I am standing"; he knows, when he is sitting, "I am sitting"; he knows, when he is lying down, "I am lying down"; or just as his body is disposed so he knows it.
Thus he lives reflecting upon the body in the body internally, or he lives reflecting upon the body in the body externally, or he lives reflecting upon the body in the body internally and externally.
He lives reflecting upon origination factors in the body, or he lives reflecting upon dissolution factors in the body, or he lives reflecting upon 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 reflecting upon the body in the body.
4. THE CLEAR COMPREHENSION OF SENSATIONS OF THE BODY
And further, monks, a monk, in going forward and back, applies clear comprehension; in looking straight on and looking away, he applies clear comprehension; in bending and in stretching, he applies clear comprehension; in wearing robes and carrying the bowl, he applies clear comprehension; in eating, drinking, chewing and savoring, he applies clear comprehension; in walking, in standing, in sitting, in falling asleep, in waking, in speaking and in keeping silence, he applies clear comprehension.
Thus he lives reflecting upon the body in the body.
5. AVOIDING A CLINGING TO THAT BODY
Reflection on the Repulsiveness of the Body
And further, monks, a monk reflects on this very body enveloped by the skin and full of manifold impurity, from the soles up, and from the top of the head-hairs down, thinking thus: "There are in this body hair of the head, hair of the body, nails, teeth, skin, flesh, sinews, bones, marrow, kidney, heart, liver, midriff, spleen, lungs, intestines, mesentery, gorge, feces, bile, phlegm, pus, blood, sweat, fat, tears, grease, saliva, nasal mucus, synovial fluid, urine."
Just as if there were a double-mouthed provision bag full of various kinds of grain such as hill paddy, paddy, green gram, cow-peas, sesamum, and husked rice, and a man with sound eyes, having opened that bag, were to take stock of the contents thus: "This is hill paddy, this is paddy, this is green gram, this is cow-pea, this is sesamum, this is husked rice." Just so, monks, a monk reflects on this very body enveloped by the skin and full of manifold impurity, from the soles up, and from the top of the head-hairs down, thinking thus: "There are in this body hair of the head, hair of the body, nails, teeth, skin, flesh, sinews, bones, marrow, kidney, heart, liver, midriff, spleen, lungs, intestines, mesentery, gorge, feces, bile, phlegm, pus, blood, sweat, fat, tears, grease, saliva, nasal mucus, synovial fluid, urine."
Thus he lives reflecting upon the body in the body...
6 . REFLECTION UPON THE MATERIAL ELEMENTS OF THE BODY
And further, monks, a monk reflects on this very body, however it be placed or disposed, by way of the material elements: "There are in this body the element of earth, the element of water, the element of fire, the element of wind."
Just as if, monks, a clever cow-butcher or his apprentice, having slaughtered a cow and divided it into portions, should be sitting at the junction of four high roads, in the same way, a monk reflects on this very body, as it is placed or disposed, by way of the material elements: "There are in this body the elements of earth, water, fire, and wind."
Thus he lives reflecting upon the body in the body...
7.REFLECTION UPON THE IMPERMANENCE OF THE BODY
The Nine Cemetery Contemplations
(1) And further, monks, as if a monk sees a body dead one, two, or three days; swollen, blue and festering, thrown in the charnel ground, he then applies this perception to his own body thus: "Verily, also my own body is of the same nature; such it will become and will not escape it."
Thus he lives reflecting upon the body in the body internally, or he lives reflecting upon the body in the body externally, or he lives reflecting upon the body in the body internally and externally. He lives reflecting upon origination-factors in the body, or he lives reflecting upon dissolution factors in the body, or he lives reflecting upon 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 reflecting upon the body in the body.
(2) And further, monks, as if a monk sees a body thrown in the charnel ground, being eaten by crows, hawks, vultures, dogs, jackals or by different kinds of worms, he then applies this perception to his own body thus: "Verily, also my own body is of the same nature; such it will become and will not escape it."
Thus he lives reflecting upon the body in the body...
(3) And further, monks, as if a monk sees a body thrown in the charnel ground and reduced to a skeleton with some flesh and blood attached to it, held together by the tendons...
(4) And further, monks, as if a monk sees a body thrown in the charnel ground and reduced to a skeleton blood-besmeared and without flesh, held together by the tendons...
(5) And further, monks, as if a monk sees a body thrown in the charnel ground and reduced to a skeleton without flesh and blood, held together by the tendons...
(6) And further, monks, as if a monk sees a body thrown in the charnel ground and reduced to disconnected bones, scattered in all directions_here a bone of the hand, there a bone of the foot, a shin bone, a thigh bone, the pelvis, spine and skull...
(7) And further, monks, as if a monk sees a body thrown in the charnel ground, reduced to bleached bones of conchlike color...
(8) And further, monks, as if a monk sees a body thrown in the charnel ground reduced to bones, more than a year-old, lying in a heap...
(9) And further, monks, as if a monk sees a body thrown in the charnel ground, reduced to bones gone rotten and become dust, he then applies this perception to his own body thus: "Verily, also my own body is of the same nature; such it will become and will not escape it."
8. THE IMPORTANT REFLECTION
Thus he lives reflecting upon the body in the body internally, or he lives reflecting upon the body in the body externally, or he lives reflecting upon the body in the body internally and externally. He lives reflecting upon origination factors in the body, or he lives reflecting upon dissolution factors in the body, or he lives reflecting upon 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 reflecting upon the body in the body.