ANAPANASATI SUTTA: MINDFULNESS OF BREATHING
Channel: Jagat Singh Bisht
Date: 28/08/2018

THE WORDS OF THE BUDDHA

A READING OF A SMALL SECTION OF THE ANAPANASATI SUTTA

The Anapanasati Sutta or "Mindfulness of Breath Discourse" is a discourse that details the Buddha's instruction on using awareness of the breath (anapana) as a focus for meditation. The sutta includes sixteen steps of practice, and groups them into four tetrads. This sutta contains one of the most detailed meditation instructions by the Buddha.

ANAPANASATI SUTTA
The meditator, having gone to the forest, to the shade of a tree, or to an empty building, sits down with legs folded crosswise, body held erect, and sets mindfulness to the fore. Always mindful, the meditator breathes in; mindful, the meditator breathes out.
The sixteen contemplations:
FIRST TETRAD (BODY GROUP)
1. While breathing in long, one knows: “I breathe in long.” While breathing out long, one knows: “I breathe out long.”
2. While breathing in short, one knows: “I breathe in short.” While breathing out short, one knows: “I breathe out short.”
3. One trains oneself: “Sensitive to the whole body, I breathe in. Sensitive to the whole body, I breathe out.”
4. One trains oneself: “Calming the whole body, I breathe in. Calming the whole body, I breathe out.”
SECOND TETRAD (FEELINGS GROUP)
5. One trains oneself: “Sensitive to rapture, I breathe in. Sensitive to rapture, I breathe out.”
6. One trains oneself: “Sensitive to pleasure, I breathe in. Sensitive to pleasure, I breathe out.”
7. One trains oneself: “Sensitive to mental processes, I breathe in. Sensitive to mental processes, I breathe out.”
8. One trains oneself: “Calming mental processes, I breathe in. Calming mental processes, I breathe out.”
THIRD TETRAD (MIND GROUP)
9. One trains oneself: “Sensitive to the mind, I breathe in. Sensitive to the mind, I breathe out.”
10.  One trains oneself: “Gladdening the mind, I breathe in. Gladdening the mind, I breathe out.”
11.  One trains oneself: “Steadying the mind, I breathe in. Steadying the mind, I breathe out.”
12.  One trains oneself: “Liberating the mind, I breathe in. Liberating the mind, I breathe out.”
FOURTH TETRAD (WISDOM GROUP)
13.  One trains oneself: “Focusing on impermanence, I breathe in. Focusing on impermanence, I breathe out.”
14.  One trains oneself: “Focusing on fading away, I breathe in. Focusing on fading away, I breathe out.”
15.  One trains oneself: “Focusing on cessation, I breathe in. Focusing on cessation, I breathe out.”
16.  One trains oneself: “Focusing on relinquishment, I breathe in. Focusing on relinquishment, I breathe out.”

(Translated from Pali by Thanissaro Bhikkhu)

BREATH BY BREATH – THE LIBERATING PRACTICE OF INSIGHT MEDITATION – LARRY ROSENBERG WITH DAVID GUY

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