Then, Bāhiya, here is how you should train: In the smell, there will be just the smell; .....When there is, for you, in the smell just the smell; ........ then you are not by that. When you are not by that, then you are not there. When you are not there, then you are neither here nor beyond, nor in between the two. Just this is the end of suffering. (The Buddha Udāna 1.10)
Meditation:
Back: Insight 30: Mindfulness of Hearing.
Next: Insight 32: Mindfulness of Tasting.
In this meditation, you develop your sensitivity to movements of attention towards the experience of the sense door of smell by using incense to observe and develop an inclination in your mind to disentangle awareness from habitual grasping of the smelt.
Learning to observe awareness of smell creates a grounding for mindfulness within daily life and also the ability to observe attraction or aversion as they arise towards what is smelt.
This sensitivity allows you to soften into your relationship towards what is smelt, deconditioning any habitual pattern of attraction or aversion through mindful non-participation.
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Conditions: Burn some incense / oil and notice the fragrance arise within your nose as smell.
Step 1: Sit in meditation, gently closing your eyes.
Step 2: Establish mindfulness of your body as you sit in meditation.
Step 3: Observe the fragrance contact your nose, its change in experience between the in and out-breath.
Step 4: Develop mindfulness of breathing, observe the fragrance draw your attention away and gently soften that pull.
Step 5: Notice the fragrance fill and leave your body with each breath. Soften any attraction or aversion towards the smell.
Step 6: Align awareness with the flow of the smell then align the smell and the length of each breath as one.
You are ready to progress to Insight 32: Mindfulness of Tasting when:
You can clearly experience:
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