There are four foundations of Right Mindfulness, and the first is contemplation of the body. Quite simply, we begin by learning to just breathe. Obviously, the intention is to practice this in meditation, but it’s a teaching we can do anytime. The great news is we have our breath with us all the time, so practicing is always an option. Bhante Gunaratana says, “When the mind is united with the breath, you are naturally able to focus the mind on the present moment.” So we focus on the breath as a pathway to lead us into right mindfulness.
When we’re mindful of our breath, we don’t ask it to match a certain length or pattern. We just let our inhales and exhales come and go. I’ve noticed that the minute I relax and just let myself breathe, it falls into a natural rhythm anyway. It’s only when I try to force it that it doesn’t feel right.
Funny as this may be, sometimes being mindful of our breath still feels disorienting. Lucky for us, the Buddha thought of that. If you need to break it down further, start by noticing your inhales. Then notice your exhales. Soon, you can follow one breath all the way in and out. After that feels right, the next step is to “calm the bodily function.” This means making your breath as subtle and smooth as possible. Basically, after you bring it to the forefront, you send it back. And then you can just breathe.
The second aspect to contemplation of the body is mindfulness of your postures. Whether you sit, stand, walk, or lie down, do it attentively. When you sit, sit. When you stand, stand. Be present. Pay attention to how your body moves, how you go from one position to the next. You don’t have to do anything about it; just notice it. If you’ve ever done walking meditation, you attend to each step, noting how it feels when the heel hits the ground and as your foot rolls forward to the toes. And then you notice how that foot lifts, and your other foot comes forward to repeat the motion.
For those with busy minds, walking meditation can feel like such a relief, because at least it’s something to think about! It offers somewhere to place your focus if your monkey mind has you flying all over. If you’ve tried sitting meditation and felt fidgety, maybe give walking meditation a try.
This week, can you set aside a few minutes to just breathe?
