Homework Exercise for Initial and Sustained Attention

Homework Exercise

Mindfulness of Breathing to develop the first two dhyana factors - initial attention (vitakka) and sustained attention (vicara)

In the mindfulness of breathing use the 4 stage meditation format:

1. Count each breath after each exhale. Start with the number 1, then next exhale 2 and so on. If you get to 10, start with 1 again. If you get lost, just start at 1 again. The counting is just enough energy to rouse vitakka or to aim the mind back at the breath. Just one breath at a time use vicara to stay with the whole of the next inhale and exhale. Then reconnect with the breath with the next count and vitakka. And use vicara to remain attentive to the duration of one more breath. Strengthen mindfulness with this repetition

2. In the second stage, count similarly but at the beginning of each inhale

3. In the third stage, drop the counting. Adjust your mindfulness to stay as continuously with the breath as it changes from moment to moment as you can. Whenever you get distracted and notice, then simply ask, “Where in the body do I sense the breath now?” and aim the attention back to the breath (vitakka) and sustain that attention as long as you can (vicara)

4. In the fourth stage, center your awareness at the point where the breath first enters the body. Leave the awareness there and stay attentive to the changing sensations of breath as continuously through each inhale-exhale as you can. If you get lost, aim the mind back to this spot where the breath first enters the body and re-establish your sustained attention of the breath at this point. There may be moments of silence, not much action and practice remaining attentive even then. This will develop ekaggata or one-pointedness alongside the vitakka and vicara dhyana factors.