Appendix

The earliest editions of Keeping the Breath in Mind contain a version of Step 3 in Method 2 that Ajaan Lee later shortened and revised to its present form. Some people find the original version helpful, though, so here it is:

3. Observe the breath as it goes in and out, noticing whether it’s comfortable or uncomfortable, broad or constricted, obstructed or free-flowing, fast or slow, short or long, warm or cool. If the breath doesn’t feel comfortable, adjust it until it does. For instance, if breathing in long and out long is uncomfortable, try breathing in short and out short. As soon as you find that your breath feels comfortable, let this comfortable breath sensation spread to the different parts of your body. For example, each time you breathe in and out once, think of an important part of the body, as follows:

As you let the breath pass into the bronchial tubes, think of it as going all the way down the right side of your abdomen to the bladder.

As you take another in-and-out breath, think of the breath as going from the main arteries to the liver and heart on down through your left side to the stomach and intestines.

As you take another in-and-out breath, think of the breath as going from the base of the throat all the way down the internal (front) side of the spine.

As you take another in-and-out breath, think of letting the breath go from the base of the throat down the front of your chest through to the tip of the breastbone, to the navel, and out into the air.

As you take another in-and-out breath, inhale the breath into the palate down to the base of the throat, on through the middle of the chest to the large intestine, the rectum, and out into the air.

Once you’ve completed these five turns inside the body, let the breath flow along the outside of the body:

As you take an in-and-out breath, think of inhaling the breath at the base of the skull and letting it go all the way down the external (back) side of the spine.

Now, if you’re male, think first of your right side, both with the legs and with the arms. As you take an in-and-out breath, think of the right buttock and of letting the breath run all the way down the right leg to the tips of your toes.

As you take another in-and-out breath, think of the left buttock and of letting the breath run all the way down the left leg to the tips of your toes.

As you take another in-and-out breath, think of the base of the skull and of letting the breath run down your right shoulder, along your right arm to the tips of your fingers.

As you take another in-and-out breath, inhale the breath into the base of the skull and let it run down your left shoulder, along your arm to the tips of your fingers.

As you take another in-and-out breath, inhale the breath into the area inside your skull, thinking of your ears—eyes—nose—mouth. (Men should think of the right side first, with each part of the body: the right eye, right ear, right nostril, right arm, right leg, etc.; women: the left eye, left ear, left nostril, left arm, left leg, etc.)

Once you’ve finished, keep careful watch over your breath. Make the breath refined, light, and free-flowing. Keep the mind steady and still in this breath. Make your mindfulness and alertness thorough and circumspect. Let the various breath sensations join and permeate throughout the body. Let the mind be neutral, impassive, and well-composed.