Budhha's Teachings in His Own Words

Budhha's teaching of the full awareness of breathing is contained in his Anapanasati Sutta. It consists of sixteen breathing awareness exercise. A mere reading of their wording may prove to be futile as they are meant for practical learning from experience; you experience them as you perform them and carefully like you do by performing an experiment in a science laboratory. In the case of these exercises, the laboaratory is the learner him/herself. The learner goes through these exercises with full attention and becomes aware of their effects on her/his body-mind.

First two groups of exercises are related with developing mindfulness and understanding of the body, feelings and emotions. Emotions result from the pleasant or unpleasant sensations arising from the body. Sensations result in feelings which strengthen into enmotions which primarily control human behavior. Mindfulness and understanding of the body leads to physical health and of the emotions lead to mental health and wellness. Therefore, the first two groups are especially relevant to the SHEN Centre for Health and Wellness.

 The last two groups of exercises lead to mindfulness and understanding of the mind and the objects of the mind. These goals transcend health and wellness and are especially relevant to the SHEN Centre for Meditative Sciences.

FOUR PRELIMINARY EXERCISES

  1. “Breathing in, I know I am breathing in. Breathing out, I know I am breathing out."
  2. "Breathing in a long breath, I know I am breathing long breath. Breathing out a long breath, I know I ing out a long breath. Breathing in a short breath, I know I am breathing in a short breath. Breathing out a short breath, I know I am breathing out a short breath."
  3. “Breathing in, I am aware of my whole body. Breathing out, I am aware of my whole body."
  4. “Breathing in, I calm my whole body. Breathing out, I calm my whole body."

 

SECOND GROUP OF FOUR EXERCISES

  1. "Breathing in, I feel joyful. Breathing out, I feel joyful."
  2. "Breathing in, I feel happy. Breathing out, I feel happy."
  3. "Breathing in, I am aware of my mental formations. Breathing out, I am aware of my mental formations.”
  4. " Breathing in, I calm my mental formations. Breathing out, I calm my mental formations."

 

THIRD GROUP OF FOUR EXERCISES

  1. "Breathing in, I am aware of my mind. Breathing out, I am aware of my mind. ”
  2. "Breathing in, I make my mind happy. Breathing out, I make my mind happy."
  3. "Breathing in, I concentrate my mind. Breathing out, I concentrate my mind."
  4. "Breathing in, I liberate my mind. Breathing out, I liberate my mind."

 

FOUTH AND FINAL GROUP OF FOUR EXERCISES

  1. "Breathing in, I observe the impermanent nature of all dharmas. Breathing out, I observe the impermanent nature of all dharmas."
  2. "Breathing in, I observe the disappearance of desire. Breathing out, I observe the disappearance of desire."
  3. "Breathing in, I observe cessation. Breathing out, I observe cessation."
  4. "Breathing in, I observe letting go. Breathing out, I observe letting go."

Source:
Thich Nhat Hanh. Breathe! You are alive: Sutra on the Full Awareness of Breath. New Delhi, Full Circle, 1997