Like a Sponge Full of Water

Try to be mindful as you keep track of the breath going in and out. Don’t let yourself forget or be distracted. Try to let go of all concepts of past or future. Silently repeat ‘buddho’ in your mind–’bud-’ in with every in-breath, and ‘dho’ out with every out–until the mind settles down and is still. Then you can stop your mental repetition and begin observing the in-and-out breath to see how fast or slow, long or short, heavy or light, broad or narrow, crude or subtle it is.

Stick with whichever way of breathing is comfortable. Adjust whichever way of breathing isn’t comfortable or easy until it’s just right, using your own discrimination –dhamma-vicaya-sambojjhaṅga–as your standard of judgment. (When you’re making adjustments in this way, you don’t have to do any mental repetition. You can let ‘buddho’ go.)”

You have to keep an eye on your mind to make sure that it doesn’t wander, waver, or fly out after any external concepts. Keep the mind still, equanimous and unconcerned, as if there were only you sitting alone in the world. Let the breath spread throughout every part of the body, from the head to the tips of the fingers and toes, in front, in back, in the middle of the stomach, all the way through the intestines, along the blood vessels, and out through every pore.

Breathe long and deep until the body feels full. The body will feel light, open and spacious, just like a sponge full of water: When we squeeze the water out, it all comes out easily without any interference.

At this point, the body will feel light and at ease. The mind will feel as cool as the water that permeates the soil, seeping into the roots of trees, keeping them nourished and fresh. The mind will be set straight and upright, not leaning to the left or right, forward or back. In other words, it doesn’t stretch out to any concepts or outside preoccupations at all.

This reflection by Ajaan Lee Dhammadharo is from the Thai Forest Ajaans book Inner Strength & Parting Gifts: Talks by Ajaan Lee Dhammadharo, pg. 36, “Mental Power, Step by Step, July 26, 1956,” translated from the Thai by Ṭhānissaro Bhikkhu.