Sit with legs crossed and keep the back straight,
The mind on the abdomen must be firmly placed.
Breathe normally, note every rising and falling for sure,
The mind will be clean and faultless, wholesome and pure.
Stiffness, tension, movement, you’ll see part by part,
Note the mind every time it wanders off the mark.
Good, bad, neutral sensations, note them without forgetting,
Seeing, hearing, touching, thinking, note them without missing.
How to Report
When rising arose, how did you note, what did you observe?
When falling arose, how did you note, what did you observe?
When thinking arose, how did you note, what did you observe?
When sensations arose, how did you note, what did you observe?
When dhamma objects arose, how did you note, what did you observe?
What arose, was noted, was known, these three things are key.
These three things must be reported clearly and thoroughly.
Only report what is special, don’t use extra speech.
Be short and to the point, give the gist of what you see.
When reporting, always use time carefully.
Making effort to note the object the moment it appears,
Can you observe it with concentration, please be clear.
Can you note the object in detail, steadily and well,
Are you able to catch the object, this you must tell.
Whatever objects you are able to observe and see,
You must fully and precisely report on these.
The objects you cannot note, whether many or few,
How and what you observed should be reported too.