योग-साधना LifeSkills/जीवन कौशल ☆  Buddha#3 – Anapanasati Sutta ☆ Shri Jagat Singh Bisht

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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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