Eightfold Path for the Householder:
By Jack Kornfield
Tonight I will talk about Right Concentration or Right Tranquility.
Actually what I want to focus on tonight about Right Concentration
is the breath, our life breath. In every moment that we are alive we
must hold our breath in consciousness, and mostly we forget we breathe
We live in this very fine and beautiful sea of gas, air, oxygen,
nitrogen, carbon dioxide, and a few other lesser inert gases, and six
or eight or ten or twelve times a minute we breathe this gas into our
lungs, and it goes all the way down into the little sacs or alveoli,
or whatever they're called, into the lungs that fill up and exchange
oxygen and carbon dioxide and cleanse our system. And somehow we are
so connected with this ocean of air on the earth that we're like fish
in water, we don't notice it, we don't see it, and mostly we forget
we breathe it. Yet it's essential and it's so important in our physical
life -- and in some way to connect with it, to touch it, is a way to
open our spiritual life very practically, very straightforwardly.
I have friends whose baby was born out in the country with no doctor,
and it was born breached, and it was blue and wasn't breathing. They
gave this little tiny infant artificial respiration, and they sat with
with it and waited to see if it would breathe, whether it would be
alive, whether their son would be a part of their family. They said
that's where they learned what it was like to watch the breath. It
wasn't even their own breath. It was like to really pay attention,
to see if there will be a breath. The baby's grandmother who had done
a lot of retreats, died of lung cancer a few years ago. She had developed
lung cancer earlier, and had a remission and did her last dance rather
wonderfully and admirably. Then when the cancer came back and she finally
died, in her whole last week when her lungs were filled with fluid,
she talked about waiting to see if the next breath would come, whether
she would be able to breathe the next breath. She was so grateful for
the meditation she had done. She said otherwise it would have driven
her crazy, but here it was, it was something she could really use,
and she did that for her whole last week of life. She died in a very
Our breath is kind of a mirror for us. Most of the time we don't
look in that mirror. It's the mirror of our energy, it's the mirror
of our openness. Feel how full your breath is at different times. If
you want to see what's happening in you, pay attention to your breath.
Is it real big, can you take a nice full sigh? Sighs are wonderful.
Do you know about sighs? Everybody takes sighs, generally about once
a minute, as far as I know. We do! I noticed more because of my father
being on the respirator from his heart surgery two months ago when
I was there. They put a tube in his throat and they have this respirator
which breathes for you when you can't breathe. It has this funny thing
on it. It has a little dial on it which says, "Sigh Adjustment," and
you have to sort of get it right for that person. It will make eight
regular even breaths, and then there will be this big breath that it
takes for you. It does that because it's part of the normal respiratory
system to take regular sighs, regular big breaths. It was wonderful
to see. It kind of made concrete this sense of what the breath is when
it is big, when you can sigh, it is a kind of letting go. That's beautiful.
So sigh. Let yourself sigh once in a while. Make it your meditation.
The breath is a mirror of how we are. Have you observed your breath
when you're afraid? What does it do? It gets short. What else do you
observe with your breath? It gets more rapid. Sometimes it stops. Can
you feel what it does in your body? For a lot of people the diaphragm
won't move hardly at all and there will be a little breathing from
the chest. All kinds of changes happen with fear. Observe it. If you
want to learn about fear, one good place to start with is the breath.
Or when you are angry, what does your breath do? Or when you're passionate,
or when you're calm, or when you're in a traffic jam, what does your
You can learn a tremendous amount in this very simple mirror of working
with the breath. You can learn about openness. How does it affect your
heart? When your breath is really open, what is your heart like in
terms of your feelings and openness, your connection with people around?
When you feel your heart closed, without judging it, look and see what
your breath does and what it's like. Does this make sense to you, that
you can use the breath in some way? It doesn't mean to say that the
breath is always going to be wonderful and open -- That's like saying
your heart should always be soft and wonderful and open. I don't know;
it's not my experience. It's like flowers, they open and close.
I remember a very important and extraordinary lesson. I was sitting
around with Robert Hall, whom some of you know, who is a Gestalt therapist
and body worker, and one of the people who started the Lomi School.
He spent a lot of years in his own practice of developing ways of working
with the body, and opening, and energy, and breathing. We were reading
a book about the life of Ramana Maharshi, this great Indian saint.
And there were some pictures of Ramana Maharshi in the last part of
his life with cancer, and his body was contorted and twisted and it
looked tight. It certainly looked like he couldn't breathe very well,
it looked like he couldn't move very well. And the description from
the people who were with him was that he was in pain, and that he would
go to sleep, and there would just be these moans and things that would
come out of his body. And at the same time his eyes were exactly the
same as those pictures of five or ten or twenty years before. They
were wide and bright and completely clear, and there was just this
real sense of depth and love. Robert looked at that and he said, "My
God, here I am trying to get people to open their bodies and it really
has nothing to do with it, does it?" That's not completely true.
It is one end of the spectrum, but it is also true that if you breathe
and if you open, and if you run, and if you exercise, that the physical
opening helps the heart and the mind to open.
In fact, the heart is the heart, and it can be open in fire and it
can be open in ease. But for most of us, and most of the time, breath
is a mirror. It's really something to work with. You can work with
it in martial arts as a way to martial your power. You can work with
it if you have meetings. If they're boring or difficult, go to your
breath, do ten breaths, where you just pay attention to your breath,
and you'll find all your relationship to all the circumstances around
you change. It's a practical tool for living in the world. Now, what
makes it practical, what makes it useful?
What makes it useful, aside from the fact that it's a mirror, is
that it's the place to learn the art of concentration. Concentration
has two parts to it. One part is the quieting or the tranquility. Without
that we don't so often hear the voice of God, as Mother Teresa said.
We need to find God -- or whatever you want to call it, our true
nature -- and this cannot be found so easily through noise or restlessness.
God or truth is a good friend of silence. See how nature, trees, grass
grow in silence. See the stars, the moon, the sun, how they move in
silence. The more we receive in silence, the more we can give in our
The first part of this element of concentration is using the breath
to learn to become quiet or tranquil, to become still; not to seek
quiet so much but to slow down. Our culture is so fast. We fill up
our lives all the time. I know it very well when I look at my schedule
book. I lived for ten years without a schedule book while I was teaching
-- until I got married and had a baby, and all that stuff. And it was
really a shock to get another day-by-day or week-by-week schedule and
start filling it up again. It's not just that. It's the speed of the
traffic, it's the speed of the news, it's the speed of our interaction.
Somehow in it, we forget. Do you know what it means to go for a walk
for a little while on Mt. Tamalpais or down to Point Reyes or somewhere
in the country, and what it does for our ability to feel the sea of
air that we live in, or to stop and reflect what we care about in our
lives, or to feel the tension in our body, and somehow let it melt
a little bit, or to spend time alone, to listen? Somehow I think that
our speed is partly what makes the bombs. I don't think we could do
it if we were slower. I really don't. So that's the first part of concentration,
just slowing down a little bit, letting things settle, stop waving
our arms so much.
The second part I want to go into in some depth for the next twenty
minutes or half an hour is really to talk about what it's like to work
with the breath as a vehicle for concentrating the mind and heart.
It is somewhat technical. I've given lots of other kinds of talks.
Hopefully, they are of some use for you if you're doing some regular
To concentrate the mind means to collect it, to have it become steady
or one-pointed, like a candle flame in a windless place, where it's
steady and it doesn't flicker so much. Every great spiritual and yogic
tradition works with concentration. Do you know that? Whether it's
the Hasidic prayers or the Jesus prayers or mantras or the shamans
who do certain kinds of incantations or rites to concentrate the mind,
not to speak of Buddhist and Hindu yogas of every kind; they all work
with concentration. Do you know why that is? Do you know why? Does
anybody have any idea why? Why is concentration is so stressed to collect,
to concentrate the mind -- do the breath, do a mantra, focus on a light,
focus on a prayer, do it over and over again, sit out in the woods
as an Indian and roll a little stone around a big one until your mind
gets concentrated and you have visions? Does anyone know?
THE AUDIENCE: Just to keep you present?
JACK: That's the first part of it. That's very nice. Because you
can't understand what's real or true except in the moment. Otherwise,
it is thought about past and future, so it's fantasy. So that's one
good reason. What else?
AUDIENCE: Gives you something to work with, collects your mind so
you can use it.
JACK: Collects your mind so you can use it, and it gives you Something
to work with, which means it gives you a vehicle to collect it. Is
that what you mean?
JACK: Okay. So that's another reason to concentrate, in order to
find a way to collect the mind. Collect the mind to be present. Why
else collect it, why else concentrate? Any other reason?
You hear of all these yogis in Egypt and the Desert Fathers, in India
and the Taoist monasteries learning concentration exercises. What for?
AUDIENCE: For me, it's like my energy is running off in all these
different directions, until I can collect my energy and focus it.
JACK: So it's a way of focusing energy. That's another good answer,
another good part of it.
Mind is like light energy, and it can be focused in several ways.
If you begin to concentrate it, it's like collecting light energy in
a laser. Instead of having it scattered in all directions, if you concentrate,
the power of mind becomes usable when it's collected. You can train
it at something and penetrate it. Another image to use is that of a
lens. If you concentrate the mind, it's like grinding a lens. If you
focus and you concentrate, and you come back again and again, and it
becomes steady and still, you can see as if the mind were a microscope
or a telescope. You can see into all other realms of consciousness
through the power of concentration. Concentration is the main vehicle
in almost every yogic and spiritual school for altering our level or
our perspective of consciousness.
When the mind is scattered and filled with thoughts, mostly all you
see is your ordinary reality. Ordinary reality is real too, but part
of what helps free us is to see that it's relative, that there are
some other perspectives in life. And concentration is the vehicle to
discover those other perspectives. It's also the way to learn to live
in the present moment, so then you can see what is true.
Suppose you were to start and work with concentrating on your breath,
what would the stages or steps be like as you followed it? Here are
some of the things: The first is that you just learn to get here as
suggested. Okay? You count one to ten, or you count one to a hundred,
or a hundred to zero backwards, or you note the rising and falling
of the chest or in and out of the air, and finally you start to become
My hut lies in the middle of the dense forest.
Every year the ivy grows longer,
no news of the affairs of men,
only the occasional song of a woodcutter.
The sun shines,
I mend my robe.
When the moon is out I read poems.
I have nothing to report, my friends.
If you want to find the true meaning,
stop chasing after so many things.
That's the first step for us in watching the breath, not chasing.
Here's an ad I just cut out:
HOW TO GET WHAT YOU WANT:
Admit it, you want something bad, a new car, a bigger house, a more
challenging job, a clean garage, a chance to unload that stuffed wolverine.
You want something and you want it now. But it takes more than the
power of positive thinking to make your dreams come true.
The first level of working with the breath, of watching it, not chasing
after so many things, is counting, is watching the in-and-out, it's
just getting here with the reality of the moment, of the breath coming
in and out. That's already a lot, as you probably noticed in sitting
an hour and trying to work with your breath. I don't mean that one
exclusively works with the breath, because in vipassana we work with
sounds and thoughts and feelings, but tonight I just want to focus
on the power of working with the breath.
First you get here, you count, or you feel the in and out, or the
rising and falling. Then the second level is that you can start to
relate to the space between breaths. Has anyone done that in working
with the breath? So you see, there's the in-breath, and there's the
out-breath, and there's the rising and falling, and as you get a little
more silent you start to see, "Hey, there's some room in there,
there's some space." And it has two important points. One is that
it begins to teach us to relate to something that's less than busy
and full all the time, just teaches us to relate to the elemental quality
of silence, of openness, of space, by feeling the space between the
We don't take enough time to sense space, we keep filling it up.
So this little thing in the breath has something to teach us. Or if
you like -- this is a technique that's useful for some people -- you
can begin to use that space as a way to further continue the refined
concentration by working with some points of touch. For some people
they just sense space, in-out, then, "Ah, there's some space," and
then the breath comes again, out of nowhere. For others, because the
mind wanders a lot in that space, and it's difficult, they find it
valuable to be aware of the touch point, of the lips touching together,
or the hands in the lap, or the buttocks on the cushion -- in-out,
touching, rising-falling, touching, in-out, lips touching; so that
things start to become continuous and the mind doesn't wander off.
W. S. Merwin in this poem says:
First, forget what time it is for an hour.
Do it regularly every day.
Then forget what day of the week it is,
and do this regularly in company for a week.
Then forget what country you are in,
and practice doing it in company for a week,
and then do them together for a week
with as few breaks as possible.
Follow these by forgetting how to add
or to subtract.
It makes no difference.
You can change them around after a week.
Both will later help you to forget how to count.
Forget how to count,
starting with your own age,
starting with how to count backwards,
starting with even numbers,
with roman numerals,
starting with fractions,
with the old calendar,
going on to the alphabet,
forgetting it all until everything
is continuous and whole again.
This is the second step, of somehow learning to relate to space or
things which are disparate, and our mind which is scattered -- it comes
back to being more whole again. So we start to watch the breath, and
we get to the point where we can let go of the past and the future
and be a little more present, and there's the in and out, and we can
relate to the space between breaths, and we see the breath as the mirror
of our emotions. You can learn a lot. You can learn a lot by observing
anything. Here we're just going into one little aspect of experience,
Then what comes, as you can relate to the space and the touch point
more, you get to the point where you can let go more. It's called, "Letting
Go of Some Control." And in truth, one of the greatest aids to
concentration is relaxing. Concentration isn't a forcing of your mind
on your breath, or on the pain, or on the pleasant sensation, or on
the thought. It's much more a sense of the opening, of the softening,
of the receiving. That's what allows the mind to settle, to settle
on the breath, to settle on the sensation, to settle on the sound.
It means our learning how to not control so much.
Have you noticed, for many people, when you start to work with the
breath, there's this tendency to hurry it up, or to move it, or to
change it, how it takes a little while? It takes some systematic training
to work with the breath, where finally it just breathes itself.
I remember this friend of mine, an old Tibetan monk who I met in
this forest monastery. He was actually Hungarian but he ordained with
the Dalai Lama years before. He said the Dalai Lama let him go up in
the mountains and visit the hermits who were in their caves, who saw
almost no one. He went with one of the Dalai Lama's teachers, Ling
Rinpoche. He visited them. He was kind of a neophyte at that time,
just learning. These people had spent 20 or 40 years in their caves
or their little huts. He said, "Well, what technique do you use?" They
said, "Techniques?" He said, "Yes. Do you use a mantra,
do you follow your breath?" He said the first time he asked about
that one of them just laughed and laughed. He said, "The breath,
it breathes itself." That was all he said about it, the breath
just breathes itself.
This is the letting go, of actually seeing that the world has a natural
order that runs itself. We try so hard to control it. Take a rest,
you know; put your feet up a little bit. You don't run your heart or
your liver, and they do real good without you, you know. "Ah."
There's counting and there's getting here. There's the space between
and relating to space, and the touch point. And then there's learning
to let go and relax a little bit, and start to sense the natural order
rather than controlling. The breath is a vehicle for seeing, like anything
else. You can start to see in a more refined way, you start to see
the beginning and the middle and the end of the in-breath, or the beginning
and the middle and the end of the out-breath. That's an amazing thing.
Most people never saw the beginning of a breath in their whole life.
Why is it valuable? Who cares? So what if you can see the beginning
of a breath, what's its purpose? Anybody got an idea?
THE AUDIENCE: You see that it comes and goes, that things come and
JACK: That's very nice. That as you start to listen, if you really
concentrate, you see that wherever you are is being born and is dying;
that every breath is a birth and a death; every movement, every sensation,
every sound, every sight. You start to relate to one thing that maybe
we need to learn about -- besides love -- and that is birth and death;
that is, the arising and passing of things.
Here the breath is teaching you about the thing that everybody wants
to know: What happens when you die? A lot of people do! For some people
it's the last thing they want to know. "Don't tell me, I don't
want to hear." But a lot of people want to know. If you want to
know, look at your breath, the beginning, the middle and the end --
so you start to see it more clearly.
There's a beautiful sutra on the mindfulness of the breath, and here
the Buddha says to some monk: Go, you guys, and find yourself some
comfortable tree root underneath some tree out there, and cross your
legs and sit down and close your eyes, and see if you can discover
the whole nature of the world from your breath. It bears great fruit;
cultivate it regularly; bring it to perfection. First, breathing in
long, I know I breathe in long. Breathing in short, I know it's a short
breath. Experiencing the breath in the whole body. Calming the body
with the breath. Observing the breath as it arises and passes, calming
the mind using the breath. There's this whole set of instructions,
two thousands, three thousand years ago saying: Okay, if you want to
understand about life and death, very, very simple, here you are: go
take this and work with the breath. Sit down in some quiet place and
you will begin to discover it.
The next stage is refinement -- seeing the beginning, the middle,
the end, what breaths are long, which ones are short, when it's held,
when it's released. Then more refinement, which I'll get to: the four
elements, and the mind and body. I'll get to that in a bit. So you
start to refine it. You see, "Oh, here's birth and death; here's
the beginning and end of things."
Then the next stage is what I call Training the Puppy. It's like, "Okay,
stay," and the puppy gets up. "Stay," and it gets up
and runs around. "Stay", and you do it a million times, and
since the inner puppy is much more recalcitrant than the outer puppy,
it finally starts to begin to learn. What's involved in training a
puppy? Has anybody ever trained a puppy, outwardly trained a puppy?
First of all, it takes some patience, doesn't it? Okay. And you have
to be willing to let it shit all over a little bit if you want to have
a puppy house broken or sit down.
Similarly it's true with the mind. As you start to concentrate, you
will meet a wall or a sea of resistance. It's called kilesa in Sanskrit
or Pali, which means "hindrance" or "defilement".
It really means "burning in the mind." For example, if you
try to do a kind of macho, and muscle your way into concentration,
which you can do if you want -- you can experiment with it. Say, "I'm
just going to concentrate on the breath and not let my mind move" --
try it for an hour, and you will see what I mean about fire, because
it is very hard for the mind to slow down. It has its own momentum
like a flywheel. Your mind will kick up and throw out every reason
to stop. There will be old angers, new desires, pains in the body,
sounds, reasons to move, and every possible thing other than feeling
the breath. It's an interesting experiment to do, just to try it, not
because that's really the way to learn to concentrate -- you'll wear
yourself out. There is a way to do that, but it's very, very hard.
Why not take it a little easier? It actually doesn't take that much
longer as long as you're persevering, but you can do it. And what you
discover, even when you do it more gently, is that as you start to
collect it, all the resistances come up: fear, desire, anger, distraction,
plans, or memories.
Part of what it means to concentrate the mind is to purify it. I
don't use that word so often, but it's an important one for this learning
how to deepen meditation. Purification means that there are all these
forces of grasping, of fear or anger, or whatever, that keep pulling
us in every direction, and to collect it or to balance it means not
that we get rid of these, but that we learn somehow to let them come.
And almost like the fire that comes and burns through, we don't grasp
it -- we let it come and we let it go.
In watching the breath, if you start to work regularly with the breath,
maybe you do it half of every sitting, or some part of your practice,
then all the things which we call for the moment kilesas or fire or
hindrances, they will all reveal themselves to you. The purification
is to honor them, to give them a little kiss when they arise, let them
go gently, to see them, and then come back again to the breath. And
they are powerful. They are the force that kind of pull the mind around
The first thing in training the puppy is that you come to your resistance
and you learn about what it means to work with resistance. If you struggle
against it, it makes it twice as hard, and if you do it gently and
say, "Oh, there it is, there's desire or anger wanting to take
me away again," you let it go, and come back. You can really learn
how to train the puppy, how to train the heart.
Once you've gone through the resistance, then the next thing that
happens in training the puppy is a sense of interest. Then it's borne
more fully out of this. There are two ways to express it. The first
is that as you get through the resistance, even watching the resistance
is actually very interesting. Has anybody ever seen what it's like
when they try to put their mind somewhere or what it does? It's like
a fish out of water for awhile, it just flops everywhere. Look at it!
It's interesting to see what it is that keeps us out of the moment.
After awhile, as you do it, and you keep bringing it back again and
again, the breath starts to have its own interest, which is like reading
Agatha Christie. In the beginning the story may or may not be interesting
but as you go along and you get the plot and you get all the intrigue,
you really start to wonder who did it and what's going on. Similarly
with the breath. At first it's difficult, but if you work with it for
a while, it actually starts to become interesting. And just when you're
reading Agatha Christie near the end and someone walks in the room,
you don't even hear or see them because you're so interested in "who
When you finally get through some of the resistance and you really
start to concentrate on the breath, it gets interesting, and all of
those other things which had disturbed you pass away much more easily,
and you actually enjoy feeling it and seeing what it's doing.
Now, the kind of interest one sometimes needs to go through is the
Zen story of a young boy going to this master who has a monastery on
a stream, and saying, "Please teach me." And the master says, "You're
not really sincere." "What do you mean I'm not sincere? I
want to learn." The master says, "Go away." And the
boy comes back again and again. Finally, this young boy comes and says, "I
really want to learn." The master says, "No, you don't," and
he grabs him and throws him in the water and he holds his head down
under the water. The boy is kicking and screaming. Finally he lets
him up when he's just about blue and out of breath. The boy asks, "Why
did you do that?" The master says, "When you want to learn
what I have to teach as much as you wanted that breath, then you can
come and I'll teach you." That actually comes of itself.
Interest is something that also can be cultivated, can be nourished,
can develop. If you work through these things that come, and you stay
with it, there's an interest that comes all by itself. It's one of
the factors of enlightenment; it starts to come by itself.
So it's training the puppy, working through the resistance, having
the interest arise, and then you get to what Suzuki-roshi calls, "Burning
Completely." He says:
In order to not leave traces with your thought, when you do something,
do it completely with your whole mind and body. Like a good bonfire,
you should not be a smoky fire, but learn to burn yourself completely.
Throw yourself wholly into whatever you do.
That's an art, that's a gift, to love a person, to take a walk on
the beach, to paint, to dance, to do your taxes, but to do them completely
and not do something else at the same time. If you'll save a little
more money when you pay attention that way, I don't know. But do things
There's training the puppy, going through the resistance, and discovering
that the breath actually has a lot to teach you, that it's interesting.
Then the next is coming to rest. When you've finally done that, and
you start to get interested, and you've done it for awhile, you come
to rest on the breath. It's like what Don Juan says, "Stopping
the internal dialogue" of trying to plan, and remembering or going
off into the past and future and worrying, all of those things. No
trace of thought, finally coming back to where there is less desire,
instead of trying to keep bringing your mind back. At first, it's like
a mountain, and you climb up to the top and you balance and stay on
your breath, and then you fall off into sleep or restlessness, and
then you struggle up, and there you are with the breath or in the moment,
and you fall off, and after awhile it becomes like a valley. You do
it again and again and again. Finally, you actually start to settle
on the breath. It's like the mind comes to rest in the body. It will
go off in sleep or restlessness or desire, but then it slides back
down and you come to rest in the moment. And it's delightful, coming
Out of the coming to rest, then come the Factors of Enlightenment.
There comes lightness and joy and a tremendous sense of ease; and the
body, once it starts getting concentrated, changes completely. Even
if you wanted to slump, you can't. The energy opens up, the breath
opens up, and you just sit up straight. You can sit up straight for
hours when the breath is open and you're concentrated. It happens all
by itself. You don't need so much sleep either. That's good when you
have babies and things like that. It happens all by itself.
And then something else comes -- light. When you really concentrate
on the breath, or whatever, this very peculiar thing happens. With
your eyes closed, there comes light in the mind. Some people see it
as clouds, some see it like headlights turned onto them; some see it
as a bright sky or sun; some see it initially as colors of green or
blue, but later on it turns into white light. I don't know why, but
when the mind is concentrated, it fills with light. It's not that far
away. It's really accessible to a lot of people.
This afternoon I was reading these essays by Lewis Thomas. In one
of them he said:
You know, we're so afraid of God in this country, in this century,
in this scientific mind that we have. Even though we talk about the
creation of the universe -- the scientists call it, "The Big Bang" --
there is no bang. For sound, which is a very gross level of energy,
you need air for sound waves to travel. There was no air. it was
empty dark space. There were no ears to hear it. There wasn't sound.
What it really was, instead of a big bang, it was the great light.
That's a more accurate description, whether it's true or not, of
what that first cosmic explosion was, or whatever you want to call
it. It's a little scary to call it "The Great Light," it's
a little bit too spiritual. So we'll call it "The Big Bang." It's
sort of like a tank or something like that, and scientists can relate
to it in some way. So what happens? You come to rest and you come to
this sense of peace and then spontaneously in the mind comes light.
It's this fantastic thing. That's part of the reason why all these
yogic and other traditions also work with concentration, because it
opens the mind and the heart to allow our natural light to shine. And
it's literally light. I mean, you can sit in the dark and it seems
like lights are being shone on you, many, many kinds of light. The
mind becomes stable and joyful, rapture comes when it's peaceful.
Why is there joy when the mind is concentrated? Does anybody have
THE AUDIENCE: Freedom from yourself.
JACK: That's a good one. Getting away from oneself is always a treat.
THE AUDIENCE: It's a natural state.
JACK: It's a natural state, so there's rest. There's another simple
THE AUDIENCE: There's nothing else you want.
JACK: There's nothing else you want, which is to say, when you're
really concentrated, the rent check, your girlfriend, your difficulties
with your parents or your children, next year's travel plans, all are
gone because there's no thought. The past and the future have disappeared,
and when they're gone it gets very groovy. It gets real quiet and very
happy because there's no worry and there's no fear. Fear is always
about something that hasn't come, so is worry, so is desire.
This is kind of the anatomy of what the present moment can have for
you in some ways. You get to this level of lightness, joy. Now, the
ability of mind is another thing that happens. If you train concentration,
you get to a point where this amazing thing happens, where you decide, "I
want my mind to be here, to listen to sound." You put it there
when it's trained in concentration, and it just stays there, and you
listen as if you'd turned the radio to a particular station and it
just stays there. There isn't thought or restlessness and interruption;
it just stays there. Or you say, "I want it to focus on this," --
small or large -- and the mind becomes malleable, shapeable, movable.
It's the most delightful thing; it's fantastic. And you can do that.
These kinds of education aren't part of our school system, but they
are really our birthright. It's the training of our own heart and our
own mind so it becomes joyful and light, peaceful and malleable. Then
what happens? Guess! Are you ready?
THE AUDIENCE: You try to hold on.
JACK: You get attached, that's right. It's called, The Corruptions
of Insight which arise, the defilement of Spiritual Materialism in
its refined form. You say, "This is groovy, I want more of it." It's
like any other drug. And you get attached to the light, or the lightness,
or the joy, or the peace, or whatever it is, and then you find that
you're stuck there. So you have to discover even in that moment that
there's some deeper level of freedom. You're still working with the
breath and all these states come and you try to hold them. Let them
just come and go. Those too are not freedom; they're simply very groovy
states of mind. They're very pleasant, they're illuminating, light
and peaceful but they're temporary. Has anybody had a state of mind
stay? Somebody last week yelled out "ignorance". In general,
it's not the case. Do you know what I mean?
So you do this, and you get to where the mind becomes stable and
clearer, and so forth, and you're with the breath and it becomes so
fine. It's like the tiniest leaves or the littlest movement. It's almost
like the body breathes rather than the breath breathing, or the spring
air comes and breathes you. It's wonderful. And the state of mind is
very peaceful and you stop grasping it.
Then you reach what's called Access Concentration. "Access" means
it gives you access to all the realms and all those weird spiritual
texts and things you read about, because at this point there are very
few thoughts. You rest in the present moment. The mind is very clear,
and tranquil, malleable, alert and mindful spontaneously, without struggle.
There's a kind of clear seeing. Then things start to reveal themselves
to you out of this Access Concentration. It's almost as if the mind
or the lens is clear, like a crystal goblet, and you can see deeply
with a microscope or a telescope way out into space.
Has anyone heard of the biologist named Agassis? There's a big museum
of glass flowers at Harvard. He was one of the great botanists around
the turn of the century and before. A student of his went to begin
his training as a botanist in the l880's, and Agassis took him and
said, "You want to learn to be a botanist or a biologist. Here,
take this fish," and he took this kind of dead fish and sat it
on a piece of glass in front of him, and he said, "Study it, observe
it, and tell me what you can see about it." Then he went away.
He left the student there in the morning and he went away for the whole
damned day. The student stayed there for awhile. He looked. There's
a dumb dead fish, right? He really got bored and more irritated that
his mentor and teacher didn't come back. "What did he want? Sure
it's a fish, it's got fins, it's got eyes, it's got scales, it's got
six fins, it's a six-fin fish, and it's got a little yellow over here
near the gills, or something like that." There was nothing especially
interesting about it. It was like many he had seen before -- scales,
mouth, eyes, yes, a tail. In an hour he thought he had seen all there
was to see. Time rolled on and the teacher didn't come back for a long
time. He was getting angrier and more irritated. Finally, after he
had gotten back from lunch, he was so discouraged. He wished the dumb
old man had given him something more interesting. Then in order to
kill time, he sat down with a piece of paper and he started to draw
the fish, "Alright, I'll draw it." In drawing, he began to
notice things. He discovered, for example, the way that the scales
overlapped one another, and then he began to see as he drew the eyes
that the fish didn't have any eyelids. Then he began to see the textures
of the veins in the scales. He kept on looking and drawing and it got
very interesting to him, and he drew for the whole afternoon into the
Agassis came in and looked at his drawing and said, "You haven't
even begun to look at this fish yet." The guy was heartbroken.
The teacher said, "I'll come back in a couple of days. You let
me know what you can really see in the fish." He spent two more
days drawing different sides and aspects of the fish. And he said those
three days, that particular training was the foundation of his entire
graduate work and his whole career as a botanist.
We're not taught that so much in our culture. But here we are with
the breath now. We're up to the level of Access Concentration. As you
sit and start to get quiet, you're at the level where you're in the
present moment, not so distracted by other things, and really with
the breath, what can you begin to see? You see the four basic elements
that make up the physical world, what Plato called, "Earth, Air,
Fire and Water, and maybe the Egyptians or the Indians throw metal
in there as well. I don't know why. More or less the same system. They
aren't some theory -- earth, air, fire and water -- they are a description
or actually how you perceive physical matter.
Put your hand on the floor for a second. What do you feel? Tell me
what you feel.
THE AUDIENCE: Hardness.
THE AUDIENCE: Softness.
JACK: Hardness or softness. What else do you feel?
THE AUDIENCE: Cool.
JACK: Temperature. What else?
THE AUDIENCE: Rough.
JACK: Rough. Okay, so there's the texture. What's the roughness?
Go into it with your attention. What does roughness actually feel like?
THE AUDIENCE: Highs and lows.
JACK: Okay. So it's shape, but it's also different areas. Pay attention.
See if it's not different areas of where it's hard here and soft there;
just hardness and softness alternating. What else do you feel? So there's
temperature, and then different areas of hardness and softness. Anything
THE AUDIENCE: Dry.
JACK: So you feel whether it's moist or dry.
THE AUDIENCE: Flexible.
JACK: So there's movement, the solidity or lack of it. Anything else?
THE AUDIENCE: Space.
JACK: What's the space? I don't feel space.
THE AUDIENCE: Between the hardness.
JACK: So you feel points of hardness and lack of it. Okay. What else?
One more thing to look for especially. It's still, it's not moving.
Can you feel that? Okay. Do you feel "floor"? Anybody feel "floor" or "carpet"?
No such thing for your hand, but there is this hardness and softness.
Similarly with the breath, if you observe it, instead of there being
an in-breath or an out-breath or a rising or a falling, if you look
at it closely like the guy looked at his fish, what do you see? You
see what's called the Fire Element or the Temperature Element. Sometimes
parts of it are cool or hot. You see temperature or you experience
temperature. You see the Earth Element, which really is the element
of hardness and softness, and sometimes there's pressure, which is
more hardness, and sometimes there's not much pressure in it and it's
soft, or there are little dots of pressure and space in between where
there's less pressure. So you see hardness and softness in the breath,
you experience hot and cold, you experience fluidity, the Water Element.
And the Air Element is really the element of motion or vibration, so
you experience it when it's still or when it's vibrating or moving
Does anybody ever experience anything else through their physical
senses? Temperature, pressure, hardness and softness, movement, solidity,
vibration. So what happens when you observe just this simple thing
of the breath and your mind is concentrated? Play with it in your sitting.
It doesn't have to be that concentrated, you just have to get here
some. You can start to see that what you thought was breath or floor
or wall through your body senses is actually this play of the basic
elements. You can find everything that Plato and the Chinese philosophers
and all these other people who are physicists have looked at. What
is basic sense perception made of simply in the breath? There is no
breath. There's coolness, there's little tiny, very soft pressure;
there's vibration and movement; that's all. You know in the belly there's
expansion, which is a different shape of that same pressure, and hardness
and softness. That's it! And the whole world, instead of being solid,
starts to reveal what its nature is, which is the play of the physical
Then you'll start to see the mind, the Mental Elements. This is called
nama and rupa. Rupa is the Physical Elements that you perceive, and
when you look closely they're all a dance, they're all changing. There's
no floor, there's no wall, there's just changing sensations. This is
using the mind as a microscope. When you start to look closely and
to experience it, it seems solid on this level, which it is, and you
can use your mind the same way someone uses a microscope. You look
down into the pond water and you see it's alive with things. And if
you look at anything closely with your concentration and awareness,
it dissolves into a changing dance of sensations. And then the Mental
Elements, which are feelings and reactions and the consciousness which
knows it. I won't go into that so much tonight, but you start to see
the play of these two things, of Physical and Mental events. That's
all that there is, this dance of light and shadow and the perception
of it. You see more deeply the arising and passing of things then,
so you get to a deeper level of birth and death, and you see that not
only every breath, but every sense door, every sound, every sight,
becomes vibration. Everything that you look at from that refined quality
of the breath starts to teach you the movement of life; Impermanence;
You can learn so much just watching your dumb breath, really, and
there's a lot to be seen in it. And at times admittedly it's boring.
You learn about boredom when it's boring.
And finally, the last thing to say about it tonight, just to go into
this a little more, is that at that point one also has the possibility,
besides the discoveries of insight, of seeing that it's really changing,
arising and passing mental and physical states, empty of any person,
no separateness at all. All the kinds of wisdom that one reads about
are available in just observing the breath.
One can also enter all the realms of what are called jhanas or high
states of concentration. When the mind becomes so settled on the breath,
then there arises joy, rapture, tranquility and concentration, and
the concentration is applied and it stays there; it's sustained. You
can turn your mind to space and just experience what it's like to be
with space without any wandering of mind, the formless jhanas. You
can turn your mind to a color, blue or green, and develop it until
the whole mind becomes filled with a particular color and the energy
of that color. Then, when you do this, and you cultivate it really
well, you have Access Concentration. If anyone is interested in this
level stuff, most of which I have not done -- I've played with it a
little bit, not the powers part -- in this book, "The Path of
Purification," there are chapters on how to develop concentration,
and then ones with all the psychic powers, because all the powers of
mind come from the power of concentration; how to read other people's
minds or how to walk on water or how to do all these things. I don't
know whether you can really do them. I haven't seen many of them done
except maybe reading of minds. But it's said that they all come through
this tremendous power of concentration.
The way to walk on water apparently, if you want to know, is to develop
concentration to this very high degree where the mind is totally stable
on the Earth Element until you become like the earth itself, and then
you focus on the water and you walk on it. One of the teachers where
I studied in the Sun Lun Monastery said:
In these days, although concentration of mind and some of the insights
and opening are very possible, many, many people can do that, the level
of concentration for the supernormal powers are difficult to acquire.
Let us say that one practices the Earth Element exercise and gains
a mastery of it. To do the psychic power stuff, you not only have to
be able to attain these very high levels of stability of mind, but
you have to master it so you can go in and out of different ones in
a moment's notice. Suppose you've mastered it, and I know a few people
in Asia who have mastered these things to some extent.
Let us say that such a yogi then goes to a pond and seating himself
near it, arouses in himself the element of the earth meditation. Then
looking upon the waters of the pond, he endeavors to turn them into
earth, so that he may walk across them. He will find these days at
most that the water thickens to a slushy earth which cannot really
uphold his feet when he attempts to walk on it.
Perhaps yogis in other countries have done better than I, but I believe
the times not so opportune as they used to be.
This guy is furious.
I'll read one poem from Kabir to end, and you may have heard it before.
This is Kabir, a wonderful Indian poet. He's talking about a clay jug,
which means one's own body or a clay jug; it doesn't matter; they're
the same. He said:
Inside this clay jug, there are canyons and pine mountains
and the maker of canyons and pine mountains.
All seven oceans are inside, and hundreds
of millions of stars.
The acid that tests gold is there,
and the one who judges jewels,
and the music from the strings no one touches,
and the source of all water.
If you want the truth,
I will tell you the truth,
The God whom I love is inside.
How can you see that in your body or in a cup, whatever cup you want,
all seven oceans and hundreds of millions of stars? You can, through
your inner vision, through the eye of concentration, birth and death,
and every realm of existence is possible through this collection and
concentration and focusing of the energy of mind. Like a laser, like
a telescope, like a microscope. I'm not suggesting that you do all
that yogic stuff. It's fun but it takes years and lifetimes to do some
of that stuff. It's good, it's nice to do. However, in a much more
practical way, you can work with the breath. You can take half of your
meditation every day, fifteen minutes or half an hour. You can work
with it when you are running or jogging. You can work with it when
you're in a meeting, how to calm down. When you get really quiet, and
you take some time to meditate for part of a day or you sit, then you
can start to really study it like it was that fish or like it was a
flower. And in it you can learn a lot about birth and death, about
all the resistances and the fears and the fires, and what it's like
to let go of them and to rest in the present moment. You can learn
a lot about the elements that make up who we are, the physical elements,
the mental elements, consciousness itself. All of that can be revealed
in the simple thing of observing the breath.
I give it to you tonight as something to talk about, to give you
some sense and maybe a little inspiration, that even in this very rote
and simple exercise, there are worlds to discover. Just as if you could
take a flower and pick it and really look in it and understand that
one flower, you could understand everything in one flower.
Return to the Table of Contents.
Transcribed and edited from audio tape by Evelyn Sweeney, copyright
1995 Jack Kornfield
DharmaNet Edition 1995
This electronic edition is offered for free distribution via DharmaNet
by arrangement with the author.