Alan Wallace Fall 2012 Retreat Podcast: Vipashyana, Four Applications Of Mindfulness

Teaching: Alan introduces some points from his translation of Asanga’s comprehensive explanations for mindfulness of breathing. While Asanga does not mentions following the breath at the tip of the nostril, he does mention following the flow of vital energies from nostril to navel, noting 4 stages: 1) inhalation, 2) pause at the end of inhalation, 3) exhalation, 4) pause at the end of exhalation. Asanga also presents several counting methods as support when needed: 1) counting each inhalation/exhalation, 2) counting each complete breath cycle, 3) counting forwards, and 4) counting backwards. Meditation: mindfulness of breathing per Asanga. Set the mind at ease, without concerns of the 3 times. Let your awareness be still, illuminating the space of the body and in particular, the flow of the breath from nostril to navel. Note the energies at 1) inhalation, 2) the pause at the end of inhalation, 3) exhalation, 4) the pause at the end of exhalation. With each out breath, relax and release any ruminat