The Practice Which leads to Nibbana - A Buddhist Library

w 108be taken not to deliberately tense the body.When you can discern hardness throughout the whole bodythen again look for pushing throughout the whole body. Alternatebetween these two, pushing and hardness, again and againdiscerning pushing throughout the whole body and then hardnessthroughout the whole body from head to feet. Repeat this processmany times until you are satisfied that you can do it.3. When you can discern pushing and hardness then try todiscern roughness. Rub your tongue over the edge of your teethand you will feel roughness, or brush your hand over the skin ofyour other arm and you will feel roughness. Now try to discernroughness throughout the whole body in a systematic way as above.If you can't feel roughness try looking at pushing and hardnessagain and you may discern it together with them. When you candiscern roughness then continue again and again to discernpushing, hardness, roughness, one at a time throughout the wholebody from head to feet.4. When you are satisfied that you can discern these threecharacteristics then look for heaviness throughout the whole body.Begin by placing one hand on top of another in your lap and youwill feel that the top hand feels heavy, or you can feel the heavinessof the head by bending it forward. Continue to practisesystematically until you can discern heaviness throughout the wholebody and then you should continue to look for four characteristicspushing, hard, rough, and heavy in turn throughout the whole body.5. When you are satisfied that you can discern these four characteristicsthen look for supporting throughout the whole body.Begin by relaxing your back so that your body bends forward.Then straighten your body and keep it straight and erect. The forcewhich keeps the body straight, still, and erect is supporting.Continue to practise systematically until you can discern supporting