Q: So one can start with kayanupassana (Observation of the body) since it is relatively easy to observe. But in what way can one practice all the foundations at once? This is not clear.

With regard to the breath exercise in kayanupassana, how does one tell the difference between long and short breaths? And at what point does one switch to calming bodily fabrication or sensitivity to the body? Or is the switch a natural result of practice?

A: While you observe an object of the ‘body’, the ‘feeling’ arises. And the ‘mind’ knows the feeling and object. Object itself is ‘Dhamma’ itself in the right view, not in the personal view. The moment to observe and know it is already on 4 foundations at the same time.

As the beginning of body observation, when observing breathing,

1. Breathing in long, one understands: 'I breathe in long'; or breathing out long, one understands: 'I breathe out long.' 

2. Breathing in short, one understands: 'I breathe in short'; or breathing out short, one understands: 'I breathe out short.' 

You can do it in the first and second steps in 16 levels of breathing firstly. Gradually you can progress to the next level. It is in experience level, not just knowledge. Through practice, you will understand it step by step.

By repeating the first and second steps in this way, you can gradually move on to the next step. If you do not rush, focus on the moment, observe and manage your own mind, you can move on to the next step naturally.

The important thing is to keep practicing in your life without stopping. Whenever you have some free time, for example, when you go to the bathroom, you should take a few moments to create your own routine and continue to meditate.

Another important tip is not to have any intentions or tension when observing, but to let it be into the natural flow with Sati.

To be continued…

May you cultivate your Sati continuously (Samma-Viriya)!

May you achieve the Samma-Sati through Satipatthāna (vipassana meditation)!

May all practice well and reach to Magga (道, the path of enlightenment) and Phala(果, the fruit of enlightenment)!

with Metta,

Ayyā Kosallā
Edited by Euna Bonovich 

If you have any questions related to dhamma & meditation, please feel free to ask. You can reach Ayya Kosalla directly at Bhikkhuni.Kosalla@gmail.com . 

법에 대한 질문이 있으신 분은 위의 이메일 주소로 질문을 남겨주세요.

위빠사나명상의 마음관찰에 대한 논문을 한글 원본으로 읽고 싶으신 분은 클릭해서 다운로드 받을 수 있습니다. (네이버에 PDF 첨부)

The Korean Dhamma Letter is here 담마레터.

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Buddha Sāsanaṁ Ciraṁ Tiṭṭhatu! 
May the Buddha’s teachings last a long time!

​Bhavatu Sabba Sotiṁ ca Maṅgalaṁ ca!!  
May everyone be led on the path of peace and blessing!!

Sādhu Sādhu Sādhu !