The Practice Which leads to Nibbana - A Buddhist Library

w 112In order to keep the mind calm and concentrated you should thusnot move the awareness from one part of the body to another, asbefore, but instead take an overall view of the body. It is usuallybest to take the overview as if you were looking from behind theshoulders. It can also be done as if looking from behind the headdown, but this may lead to tension and imbalance of the elementsin some meditators.The sub-commentary to visuddhimagga also says to developconcentration by giving attention in ten ways: In order, not too fast,not too slow, warding off distractions, going beyond the concept,discarding what is not clear, discerning the characteristics, and developingaccording to adhicitta sutta, anuttarasitibhava sutta, andbojjhaºga sutta.1. In order = anupubbatoThe order refers to the order taught by the Buddha which is earth,water, fire, and air.2. Not too fast = nŒtisighato3. Not too slow = nŒtisanikatoIf you note too fast then the four elements, which are the object ofthis meditation, will not be clearly seen. If you note too slowly youwill not reach the end of the meditation.4. Warding off distractions = vikkhepapaÊibŒhanatoYou should be sure to keep the mind only with the object ofmeditation, the four elements, and to not let it wander off to otherobjects.5. Going beyond the concept = pa––attisamatikkamanatoYou should not just mentally recite, Òearth, water, fire, airÓ, butbe aware of the actual realities they represent: hard, rough, heavy,