Leven’s practical meditation instructions on concentration, breath awareness, equanimity, emotions, contentment, and the path of insight — taught for a one-hour Anapana sit with bells every twenty minutes.
The sit
- Practice: Anapana — mindfulness of breathing
- Length: One hour
- Bells: Every twenty minutes
The Practice
The recording opens with an eleven-minute introduction, then settles into a one-hour Anapana sit, with a bell marking every twenty minutes.
Purifying the Mind
Without craving and without aversion, the mind becomes purified.
During meditation, whenever discontent arises, apply mindfulness and gently bring the mind back into contentment. Every time you do this, the mind gains skill in handling experience with equanimity, accepting what is present.
The end goal of this meditation is to develop a mind that is so purified, unified, and powerful that it can begin to observe reality in its basic units. These are called kalapas in Pali, similar to subatomic particles.
Each kalapa arises and passes away extremely quickly, so the mind must become very sharp to observe them.
This is what is technically referred to as Vipassana, or insight meditation. Strictly speaking, Vipassana begins when the mind becomes sharp enough to observe reality in its basic form, without concepts. Each kalapa is composed of the four elements: earth, wind, fire, and water. These are qualities that can be directly observed within the particles of sensation.
This is a long path, but every step along the way is immeasurably beneficial to yourself and to others.
Developing Concentration
As concentration develops, there are four stages that may be experienced. During longer retreats these stages may become clearer, although brief glimpses may also occur during daily meditation.
First Stage
The first stage is the level of concentration most people are familiar with.
An intention or gentle effort is required to direct attention toward the meditation object. Attention is held there, but the mind frequently wanders away. When this happens, apply mindfulness and gently return attention to the meditation object.
Use as little effort as possible.
When the mind wanders into thought, simply notice that the mind has begun thinking. Then gently, with a smile, bring attention back.
Frustration or self-criticism is not wrong, but it requires unnecessary effort and can become tiring. Meditation is about using attention and energy efficiently.
Remain as relaxed as possible without becoming sloppy or vague.
Maintain a high quality of attention, and remember that relaxation is part of that quality.
Second Stage
In the second stage, the mind easily and firmly grasps the meditation object.
There may be periods when remaining with the object becomes effortless. Very little effort is needed, and the mind naturally stays with the object.
Third Stage
In the third stage, the object appears to draw attention toward itself.
Even if attention briefly moves away, the meditation object seems to reclaim it. Remaining with the breath becomes increasingly easy and effortless.
Fourth Stage
In the fourth stage, the object of attention and attention itself seem to merge into one.
This is called access concentration.
Within access concentration, the mind becomes sharp, stable, and powerful enough to begin glimpsing reality directly, without concepts. This is the territory in which Vipassana becomes possible.
Practicing with the Breath
Cultivate concentration by restricting attention to a small area around the nostrils.
Place attention just inside the nostrils, or just in front of the nose.
As you breathe out, give the entire breath your attention. Rest attention gently yet alertly on the breath, knowing that you are breathing out.
As you breathe in, rest attention on the knowing that you are breathing in.
Know only the breath.
Allow everything else to fade into the background. Ignore distractions and they will gradually disappear.
Whenever the mind wanders, simply notice that it has wandered, then gently return attention to the breath.
Practice consistently and persistently, without strain.
Working with Thoughts
If thoughts continue to arise, you may silently note them.
Useful notes include:
Thinking
Hearing
Listening
Talking
Looking
Seeing
Visualizing
If the mind seems caught in a dreamlike cloud of thought, use the note: Imagining.
This reminds you that you are imagining, allowing you to step out of the cloud of thoughts and return to the breath.
Working with Emotions
If recurring thoughts continue to appear, they often indicate that an emotion has not yet been noticed.
If you suspect an emotion is present, bring it into awareness by silently saying:
Welcome frustration.
Welcome resentment.
Welcome jealousy.
Welcome guilt.
Welcome shame.
Welcome fear.
Some emotions are uncomfortable, and we naturally avoid or suppress them. During meditation, instead of resisting them, welcome them into awareness.
Do not be afraid of them.
When an emotion is noticed and met with acceptance and equanimity, it quickly turns into intimacy—an intimacy with yourself.
Meeting Each Breath
Each breath is a completely new breath.
It has never existed before and will never exist again.
One breath ending becomes the cause for the next breath beginning.
Meet each natural breath with a curious and accepting mind.
Each breath is new, just as each moment is new.
A wholesome, unbiased, non-judgmental mind is able to perceive reality as it is, rather than as we want it to be.
Contentment
Be content with the breath.
During the first few breaths, or the first few minutes of meditation, silently repeat the word:
Contentment.
Use this word to gently direct the mind back into acceptance whenever agitation arises.
The session is a one-hour Anapana sit — mindfulness of breathing — practiced with bells every twenty minutes.
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