CONTEMPLATION OF THE BODY:
1. Focusing on breathing in and out, from the sensation of air entering and leaving the nostrils, with clear awareness: I am breathing in, I am breathing out.

2. Body postures, postural shifts, sensations experienced during movement.

3. Awareness and clear understanding of the body's contact with clothing, fabrics, space, speech and silence.

4. Awareness of the body's inner universe, the organs, flows, muscles, bones. Awareness of the body as identical to space and its wondrous nature. Colors, textures, the quivering of the body.

5. Awareness of the elements within the body: earth, water, air, sky, fire.

6. Awareness of the body as space. The stars, the Milky Way, infinite inner movement.

CONTEMPLATION OF SENSATIONS:
Awareness of pleasant, neutral and unpleasant sensations without judgment. Bodily and spiritual sensations. Sensation of the skin's contact with the environment, inner sensation. Appearance and disappearance of sensations.

CONTEMPLATION OF THE MIND:
Being aware of emotions, illusion, desire, hatred, distraction, tension, closedness, concentration, rigidity, indolence, hesitation, slowness of response, instability, desire for change, inner tension, sadness, melancholy and so on. Being aware of their absence too.

CONTEMPLATION OF MENTAL OBJECTS:
Being aware of doubt, remorse, projection, hope, torpor, languor, or their absence. Awareness of the appearance and disappearance of mental objects. Of the joy of the primordial state when all is silent.

OBSTACLES:
Beliefs, skepticism, purification through rites and practices, desire for a higher existence, belief in another life, vanity, restlessness, ignorance, fear of life and death.

Translation by Mélanie Rumpelmayr