MEDITATION: MINDFULNESS OF BREATHING

INSTRUCTIONS FOR DAILY PRACTICE BASED ON THE ANAPANASATI SUTTA

Sit down with legs folded crosswise, back straight and eyes closed.
Always mindful, breathe in; mindful, breathe out.

FIRST TETRAD (BODY GROUP):
Be aware of your breath around your nostrils as you breathe in and as you breathe out.
Breathing in long, understand: I am breathing in long; breathing out long, understand: I am breathing out long.
Breathing in short, understand: I am breathing in short; breathing out short, understand: I am breathing out short.
Do not try to regulate your breath in any way. Observe your natural breath as it is.
Be aware of your body as you breathe in and as you breathe out.
Breathe in experiencing the whole body, breathe out experiencing the whole body.
Breathe in tranquilizing the whole body, breathe out tranquilizing the whole body.
Don’t worry if your mind wanders away, gently bring it back and observe your breath.
Ever mindful, breathe in; mindful, breathe out.

SECOND TETRAD (FEELINGS GROUP):
Be aware of your feelings you breathe in and as you breathe out.
Breathe in experiencing your feelings, breathe out experiencing your feelings.
Breathe in experiencing rapture, breathe out experiencing rapture.
Breathe in experiencing pleasure, breathe out experiencing pleasure.
Be aware of your mental processes as you breathe in and as you breathe out.
Breathe in experiencing mental formations, breathe out experiencing mental formations.
Breathe in tranquilizing mental formations, breathe out tranquilizing mental formations.
Ever mindful, breathe in; mindful, breathe out.

THIRD TETRAD (MIND GROUP):
Be aware of your mind as you breathe in and as you breathe out.
Breathe in experiencing the mind, breathe out experiencing the mind.
Breathe in gladdening the mind, breathe out gladdening the mind.
Breathe in concentrating the mind, breathe out concentrating the mind.
Breathe in liberating the mind, breathe out liberating the mind.
Ever mindful, breathe in; mindful, breathe out.

FOURTH TETRAD (WISDOM GROUP)
As you breathe in and as you breathe out, contemplate on the impermanence of physical and mental events.
Breathe in focusing on impermanence, breathe out focusing on impermanence.
As you breathe in and as you breathe out, contemplate on the fading away of formations.
Breathe in focusing on fading away, breathe out focusing on fading away.
As you breathe in and as you breathe out, contemplate on the cessation of suffering.
Breathe in focusing on cessation, breathe out focusing on cessation.
As you breathe in and as you breathe out, contemplate on the giving up of defilements.
Breathe in focusing on relinquishment, breathe out focusing on relinquishment.
Ever mindful, breathe in; mindful, breathe out.

May all beings be happy, be peaceful, be liberated.
Be happy! Stay blessed!
Open your eyes and come out of meditation.



Jagat Singh Bisht