Thursday, June 18, 2015

16 exercises on mindful breathing

Sutra on Mindful Breathing 
(Sutra on the Full Awareness of Breathing)
- 16 exercises on mindful breathing -

1. ‘Breathing in a long breath, I know I am breathing in a long breath. Breathing out a long breath, I know I am breathing out a long breath.

2. ‘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.’

5. ‘Breathing in, I feel joyful. Breathing out, I feel joyful.’ 

6. ‘Breathing in, I feel happy. Breathing out, I feel happy.’

7. ‘Breathing in, I am aware of my mental formations. Breathing out, I am aware of my mental formations.’

8. ‘Breathing in, I calm my mental formations. Breathing out, I calm my mental formations.’

9. ‘Breathing in, I am aware of my mind. Breathing out, I am aware of my mind.’

10. ‘Breathing in, I make my mind happy. Breathing out, I make my mind happy.’

11. ‘Breathing in, I concentrate my mind. Breathing out, I concentrate my mind.’

12. ‘Breathing in, I liberate my mind. Breathing out, I liberate my mind.’

13. ‘Breathing in, I observe the impermanent nature of all dharmas. Breathing out, I observe the impermanent nature of all
dharmas.’

14. ‘Breathing in, I observe the disappearance of desire (idea). Breathing out, I observe the disappearance of desire (idea).’

15. ‘Breathing in, I observe the no-birth, no-death nature of all phenomena. Breathing out, I observe the no-birth, no-death nature of all phenomena.’

16. ‘Breathing in, I observe letting go. Breathing out, I observe letting go.’


< Thay's keywords for 16 exercises on mindful breathing >
1. being with I.O. (In-breath and Out-breath)
2. following I.O.
3. being aware of Body
4. calming Body
5. generating Joy
6. generating Happiness
7. being with Pain
8. calming Pain
9. aware of M.F. (Mental Formations)
10. gladdening M.F. (selective watering)
11. concentrating M.F.
12. liberating M.F.
13. contemplating Impermanence
14. contemplating Non-craving
15. contemplating Extinction of all notions (Nirvana)
16. contemplating Letting go

1-4: Body
5-8: Feelings
9-12: Mind (mental formations + consciousness)
13-16: Objects of Mind (dharmas, objects of perceptions = 
                                                       perceptions)

(Excerpts from “Discourse on the Full Awareness of Breathing,” Plum Village Chanting and Recitation Book, compiled by Thich Nhat Hanh and the Monks and Nuns of Plum Village.)

(Cf.) 
http://www.mindfulnessbell.org/articles/mb53.pdf (p4-9)
https://www.youtube.com/watch?v=ZVEO3YCNVoE(0~27:30)

Thích Nhất Hạnh

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