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Anapanasati Sutta (Majjhima Nikaya
118) Mindfulness of Breathing
I have heard that on one occasion the Blessed One was staying at Savatthi
in
the Eastern Monastery, the palace of Migara's mother, together with many
well-known elder disciples with Ven. Sariputta, Ven. Maha Moggallana,
Ven. Maha Kassapa, Ven. Maha Kaccayana, Ven. Maha Kotthita, Ven. Maha
Kappina,
Ven. Maha Cunda, Ven. Revata, Ven. Ananda & other well-known elder
disciples.
On that occasion the elder Bhikkhus were teaching & instructing.
Some elder Bhikkhus were teaching & instructing ten Bhikkhus,
some were teaching & instructing twenty Bhikkhus,
some were teaching & instructing thirty Bhikkhus,
some were teaching & instructing forty Bhikkhus.
The new Bhikkhus, being taught & instructed by the elder Bhikkhus,
were successively discriminating significant distinctions.
Now on that occasion the Uposatha day of the fifteenth,
the full-moon night of the Pavarana ceremony the Blessed One was seated
in the open air surrounded by the community of Bhikkhus. Surveying the
silent community of Bhikkhus, he addressed them:
"Bhikkhus, I am content with this practice.
I am really content in mind with this exercise.
So arouse even more intense persistence for the attaining of
the as-yet-unattained, the reaching of the as-yet-unreached,
and the realization of the as-yet-unrealized. I will remain right
here at Savatthi [for another month] through the 'White water-lily' month,
the fourth month of the rains."
The Bhikkhus in the countryside heard, "The Blessed One, they say,
will remain right there at Savatthi through the White water-lily month,
the fourth month of the rains." So they left for Savatthi to see the
Blessed One.
Then the elder Bhikkhus taught & instructed even more intensely.
Some elder Bhikkhus were teaching & instructing ten Bhikkhus,
some were teaching & instructing twenty Bhikkhus,
some were teaching & instructing thirty Bhikkhus,
some were teaching & instructing forty Bhikkhus.
The new Bhikkhus, being taught & instructed by the elder Bhikkhus,
were discerning even higher successive distinctions.
Now on that occasion the Uposatha day of the fifteenth,
the full-moon night of the White water-lily month,
the fourth month of the rains the Blessed One was seated in the open air
surrounded by the community of Bhikkhus. Surveying the silent community of
Bhikkhus, he addressed them:
Bhikkhus, this assembly is free from idle chatter, devoid of empty
babble & is established on pure heartwood:
such is this community of Bhikkhus, such is this assembly.
The sort of assembly that is worthy of gifts, worthy of hospitality,
worthy of offerings, worthy of respect, an incomparable field of merit
for the world: such is this community of Bhikkhus, such is this assembly.
The sort of assembly to which a small gift, when given, becomes great & a
great gift greater: such is this community of Bhikkhus, such is this
assembly.
The sort of assembly that it is rare to see in the world:
such is this community of Bhikkhus, such is this assembly the sort of
assembly that it would be worth traveling for leagues, taking along
provisions,
in order to see.
In this community of Bhikkhus there are Bhikkhus who are Arahants,
whose mental fermentations are ended, who have reached fulfillment,
done the task, laid down the burden, attained the true goal,
totally destroyed the fetter of becoming & who are released
through right gnosis: such are the Bhikkhus in this community of Bhikkhus.
In this community of Bhikkhus there are Bhikkhus who,
with the total ending of the first set of five fetters,
are due to be reborn [in the Pure Abodes], there to be totally unbound,
never again to return from that world: such are the Bhikkhus
in this community of Bhikkhus.
In this community of Bhikkhus there are Bhikkhus who,
with the total ending of [the first] three fetters (1) &
with the attenuation of passion, aversion, & delusion,
are once-returners, who on returning only one more time to this world
will make an ending to pain:
Such are the Bhikkhus in this community of Bhikkhus.
In this community of Bhikkhus there are Bhikkhus who,
with the total ending of [the first] three fetters,
are stream-winners, steadfast, never again destined for states of woe,
headed for self-awakening:
Such are the Bhikkhus in this community of Bhikkhus.
In this community of Bhikkhus there are Bhikkhus
who remain devoted to the development of the four frames of reference...
the four right exertions...
the four sources of force...
the five abilities...
the five powers...
the Seven Factors of Awakening...
the Noble Eightfold Way:
such are the Bhikkhus in this community of Bhikkhus.
In this community of Bhikkhus there are Bhikkhus who remain
devoted to the development of good will...understanding...joy...equanimity…
disgust of the body... the perception of impermanence:
such are the Bhikkhus in this community of Bhikkhus.
In this community of Bhikkhus there are Bhikkhus who remain devoted
to mindfulness by in-&-out breathing.
Mindfulness of in-&-out breathing, when developed & practiced,
is of great fruit, of great advantage. Mindfulness of in-&-out breathing,
when developed & practiced, brings the four frames of reference to their
culmination. The four frames of reference, when developed & practiced,
bring the Seven Factors of Awakening to their culmination.
The Seven Factors of Awakening, when developed & practiced,
bring clear knowing & release to their culmination.
Establishment of Mindfulness by awareness of In-&-Out Breathing
Now how is mindfulness of in-&-out breathing developed & practiced so
as to bring the four frames of reference to their culmination?
There is the case where a Bhikkhu, having gone to the wilderness,
to the shade of a tree, or to an empty building, sits down folding
his legs crosswise, holding his body erect & setting mindfulness up
in front. (2) Always mindful, he breathes in; mindful he breathes out.
Inhaling long, he notes that he is inhaling long & exhaling long,
he notes that he is exhaling long. Inhaling short,
he notes that he is inhaling short & exhaling short,
he notes that he is exhaling short.
He trains himself to inhale experiencing the entire body &
to exhale sensitive to the entire body. (3)
He trains himself to inhale calming the bodily processes &
to exhale calming the bodily construction. (4)
He trains himself to inhale perceptive of mental joy &
to exhale experiencing to mental joy.
He trains himself to inhale receptive of bodily pleasure &
to exhale experiencing bodily pleasure.
He trains himself to inhale sensitive to mental construction &
to exhale experiencing mental construction.
He trains himself to inhale calming mental construction &
to exhale calming mental construction. (5)
He trains himself to inhale perceiving the mind &
to exhale experiencing the mind.(6)
He trains himself to inhale gladdening the mind &
to exhale satisfying the mind. (7)
He trains himself to inhale focusing the mind &
to breathe out concentrating the mind. (8)
He trains himself to inhale releasing the mind &
to exhale liberating the mind. (9)
He trains himself to inhale focusing on impermanence &
to exhale reflecting on inconstancy. (10)
He trains himself to inhale reflecting on disinterest &
to breathe out reflecting on disillusion. (11)
He trains himself to inhale reflecting on stopping & to
exhale reflecting on ending.
He trains himself to inhale reflecting on relinquishment &
to exhale reflecting on relinquishment. (12)
The Four Frames of Reference:
Now, on whatever occasion a Bhikkhu inhaling long notes that
he is inhaling long; or exhaling long, notes that he is exhaling long;
or inhaling short, notes that he is inhaling short; or exhaling short,
notes that he is exhaling short; trains himself to in & exhale
experiencing
the entire body; trains himself to in & exhale calming the bodily
construction: On that occasion the Bhikkhu remains focused on the body
in & of itself enthusiastic, alert, & aware, thereby eliminating greed &
distress relating to the world. I tell you, Bhikkhus, that this the
in-&-out
breath is classed as a body among bodies, which is why the Bhikkhu on that
occasion remains focused on the body in & of itself enthusiastic, alert, &
aware thereby eliminating greed & distress relating to the world.
On whatever occasion a Bhikkhu trains himself to in & exhale experiencing
joy; trains himself to in & exhale perceiving pleasure; trains himself to
in & exhale experiencing mental construction; trains himself to in &
exhale
calming mental construction: On that occasion the Bhikkhu remains focused
on feelings in & of themselves enthusiastic, alert, & aware subduing greed
&
distress relating to the world. I tell you, Bhikkhus, that this close
attention to in-&-out breaths is classed as a feeling among feelings,
which is why the Bhikkhu on that occasion remains focused on feelings in &
of themselves enthusiastic, alert, & aware thereby eliminating greed &
distress relating to the world.
On whatever occasion a Bhikkhu trains himself to in & exhale experiencing
to
the mind; trains himself to in & exhale satisfying the mind; trains
himself
to in & exhale concentrating the mind; trains himself to in & exhale
releasing
the mind: On that occasion the Bhikkhu remains focused on the mind in & of
itself enthusiastic, alert, & aware subduing greed & distress relating to
the world. I don't say that there is mindfulness of in-&-out breathing in
one of confused mindfulness and no alertness, which is why the Bhikkhu on
that occasion remains focused on the mind in & of itself enthusiastic,
alert, & aware thereby eliminating greed & distress relating to the world.
On whatever occasion a Bhikkhu trains himself to in & exhale reflecting on
impermanence; trains himself to in & exhale reflecting on disillusion;
trains himself to in & exhale reflecting on ceasing; trains himself to
in & exhale reflecting on relinquishment: On that occasion the Bhikkhu
remains focused on mental states in & of themselves enthusiastic,
alert, & aware subduing greed & distress relating to the world.
He who sees clearly with discernment the removal of greed & distress
is one who oversees with equanimity, which is why the Bhikkhu on that
occasion remains focused on mental quality in & of itself enthusiastic,
alert, & aware thereby eliminating greed & distress relating to the world.
This is how mindfulness of in-&-out breathing is developed & practiced
so as to bring the four frames of reference to their culmination...
The Seven Factors of Awakening:
And how, friends, when the Four Foundations of Awareness – the four frames
of reference have been developed, how when they have been made much of,
do they bring to fulfillment, to culmination the Seven Links to
enlightenment,
the Seven Factors of Awakening?
At the time, friends, when a friend is living by contemplating the body as
a
mere body, just a disgusting form, though enthusiastic & clearly conscious
of
it, continually Aware of it, steady & without lapse so as to control the
desire & aversion, greed & distress [for bodies and forms] in & of the
world:
At that time undisrupted Awareness is aroused in this friend.... At the
time,friends, when undisrupted Awareness, when unrelaxed, unslack Awareness,
when
unlapsing, continual Awareness is aroused & irreversibly established in
such
friend: At that exact occasion is the Factor of Awakening that is
Awareness
stirred up in this friend; at that time such friend develops the Factor of
Awakening that is Awareness; at that time the factor of awakening that is
Awareness comes to fulfillment, to culmination of development in this
friend.
Living thus Aware, awake, mindful such curious & interested friend
examines,
inquires into, scrutinizes, analyzes, & bring all phenomena forward for
Investigation by means of insight by observation. At the time, friends,
when such a friend, living thus aware, mindful, examines, inquires into,
scrutinizes, analyzes, & bring these things forward for Investigation,
he comes to comprehension by means of insight: At exactly that occasion
the Factor of Awakening that is Investigation of phenomena, of states,
of dhammas & of The Dhamma - The Norm is stirred up in such friend;
at that time the friend develops the Factor of Awakening that is
Investigation into things; at that time the factor of awakening
that is Investigation into things comes to fulfillment, to culmination
of development in this friend.
While such friend is thus examining, analyzing, inquiring into all
phenomena,
the unsluggish Energy of enthusiasm inherent in curiosity is stirred up in
this friend. At the time, friends, when such unsluggish enduring Energy is
stirred up in a friend, who is examining, who inquires into that quality
of
unflagging persistence; at that time the Factor of Awakening that is
Energy
is stirred up in such friend; at that time such friend develops the Factor
of Awakening that is Energy; at that time the factor of awakening that is
Energy comes to fulfillment, to culmination of development in this friend.
When such a friend has stirred up energy an immaculate joy not of this
world,
a rapture not of this body arises. A joy not experienced before, a bliss
not
of the flesh, not caused by sensing anything.
At the time, friends, when such immaculate joy not of this world, such
ecstasy
not of this body arises in a friend of stirred up energy: At that time the
Factor of Awakening that is Rapture, is stirred up in such friend;
at that time the friend develops the Factor of Awakening that is Rapture;
at that time the factor of awakening that is Rapture comes to fulfillment,
to culmination of development in this friend.
The body of one whose mind is enraptured, [- as happy as can be, satisfied
&
content -] grows calm & is all tranquilized, and mind & thought too grows
calm & is all tranquilized. At the time when both the body of a friend
whose mind is enraptured is tranquilized and his thought too is all
tranquilized: At that time the Factor of Awakening that is Tranquility
is aroused in such friend; at that time the friend develops the Factor
of Awakening that is Tranquility; at that time the factor of awakening
that is Tranquility comes to fulfillment, to culmination of development
in this friend.
The mind of one whose body is thus calm, tranquil and at ease becomes
quite concentrated. At the time, friends, when the mind is concentrated
in a friend whose body is calm, tranquil and at ease: At that time the
Factor of Awakening that is Concentration is aroused in such friend;
at that time the friend develops the Factor of Awakening that is
Concentration; at that time the factor of awakening that is Concentration
comes to fulfillment, to culmination of development in this friend.
Such noble friend with mind concentrated thus is one who reviews with
reason,
with proper care with prudence any of his thoughts. At the time, friends,
when a friend looks with proper care at the thought concentrated thus:
At that time the Factor of Awakening that is Equanimity, solid even mental
balance, settles in such friend; at that time the friend develops the
Factor
of Awakening that is Equanimity; at that time the factor of awakening that
is Equanimity comes to fulfillment, to culmination of development in this
friend. At the time, friends, when a friend is faring along contemplating
the Feelings just as Responses...., the Mind just as Moods....,
the Reality as mere Mental States ...., enthusiastic, clearly conscious
of them, continually Aware of them, so as to control the attraction and
rejection, greed & aversion provoked by this world: at that time the
factor
of Awakening that is Equanimity comes to fulfillment of development in
this
friend.
Friends, when the Four Frames of Reference, the Four Foundations of A
wareness are developed thus, made much of thus, refined thus, they bring
to fulfillment the Seven Links in Awakening .... !
And How, friends, when the Seven Links of Awakening have been developed
thus, refined thus, completed thus: How when they are made much of,
do they bring to fulfillment:
Complete Freedom through Knowledge?
Herein, friends, a friend develops the Factor of Awakening that is
Awareness dependent on aloofness, seclusion & solitude, dependent on
detachment, disillusion & dispassion dependent on cessation, stopping &
ending in surrender of letting go; the friend develops the Factor of
Awakening that is Investigation into things...
The friend develops the Factor of Awakening that is Energy...
The friend develops the Factor of Awakening that is Rapture...
The friend develops the Factor of Awakening that is Tranquility...
The friend develops the Factor of Awakening that is Concentration...
The friend develops the Factor of Awakening that is Equanimity...
The friend develops dependent on aloofness, seclusion & solitude,
dependent on detachment, disillusion & dispassion, dependent on cessation,
stopping & ending in the surrender of letting go....!
Friends, when the Seven Links in Awakening are developed thus,
are made much of thus, are refined thus, they bring to utter fulfillment:
Final Freedom through Direct Knowledge .... !
Thus spoke the Buddha....
Delighted, aroused, uplifted,
inspired & gratified these Bhikkhus
rejoiced in what the Blessed One had said.... '
-oo0oo-
Notes & Comments:
1: The first three lower Fetters (Samyojana) obstructing one from entering
the stream: Personality view or ‘ego’ belief (Sakkaya-ditthi).
The false idea that there is a fixed person ‘I & Me’.
Skeptical Doubt (Vicikiccha). Uncertainty about whether the Buddha
actually
was perfectly enlightened.
Attachment to rule & ritual (silabbata-paramasa): The belief that rules of
morality or rituals be themselves can purify mind.
2:”Setting mindfulness up in front”.
Means attention should be focused where the breath touch & is felt either
inside the nostrils or on the upper lip. (Lit: ‘around the mouth’).
The closed eyes should ‘look for’ the same location, down & central,
since that enhance the attention & perception of the gentle air touch.
3: “Entire Body” here has several conotations:
A: Whole body experienced sequentially scanning all parts & furthermore in one & same sensation.
B: Both the Physical Body made of the 4 great elements: (extension, cohesion, heat, diffusion); & the Mental Body ‘made of’:
(contact, feeling, perception, intention & attention).
C: Whole ‘Breath Body’ which means awareness of the start, middle & end of the in-&-exhalations.
4:”Calming Bodily Construction” here means calming all movement of
muscles,
thereby also breathing. Calming bodily construction also includes reducing
all biochemical metabolism of sugar, protein, lipids & all other
compounds.
It also means slowing the heartbeat & the deceleration of the blood flow.
It signifies the stilling of all physical or chemical processes taking
place in the body. On the elemental level it means relaxing the extension,
spreading the cohesion, cooling the heat & slow down the diffusion.
5:” Calming mental construction” Mental construction here signifies
perception & feeling. So calming the mental construction (formation)
means tranquilizing the mental process of creating a perception from
the raw sense input & the mental process of assigning a feeling thereto,
one here systematically calms:
‘The mental construction of visual perception & the connected feeling
(Pleasurable, painful or neutral)
The mental construction of auditory perception & the connected feeling.
(Important disturber while sitting!)
The mental construction of smell perception & the connected feeling.
The mental construction of taste perception & the connected feeling.
The mental construction of bodily tactile perception & the connected
feeling.
(Pain-maker while sitting!)
The mental construction of mental experience & the connected feeling.’
Then quite silent mind can be!
6:”Experiencing the mind” means initially which mood the mind currently is
in.
Aversive or resisting? Wanting or searching or urging?
Confused, bewildered or in doubt? Contracted or scattered?
Alert or sluggish? Aloof or engaged? Calm or anxious?
Absorbed or average? Released or bound?
After 1st access to Jhana it means perceiving in which Jhana the mind
abides?
1st: Absorbed into directed & sustained thought joined by joy & pleasure?
2nd: Absorbed into unified mind void of thought but joined by joy &
pleasure?
3rd: Absorbed into the balanced awareness of equanimity joined by
pleasure?
4th: Absorbed into purity of aware equanimity?
7:”Satisfying the mind” means rejoicing, pleasing & delighting the mind
initially by recollecting the exquisite qualities of the Buddha or other
similar advantageous pleasant object.
After the 1st access to Jhana it means first creating or entering the
rapture connected with 1st & 2nd Jhana & then when returning from
absorption reviewing this exquisite excellence of the quality of joy.
8:”Concentrating the mind” means initially focusing, steadying,
fixing & evenly placing it on the object: The ‘sign’ of air touching the
nostrils. This gradually stabilizes into one-pointedness of mind where
only
one object is anchored in the attention. This non-excess of thoughts,
this non-distraction is the door, this edge, this entrance,
is the access point to absorption into 1st Jhana.
So keep on polishing here!
9:”Releasing the mind” means setting the mind free from the hindrances of
1: Urge for sensing by reflecting on the disgusting aspects.
2: Ill will by reflecting on the release of mind by friendship.
3: Lethargy & Laziness by reflecting on initiative, launching &
persistence.
4: Restlessness & Regret by reflecting on the stable inner calm of body &
the serene inner calm of mind. 5: Confused uncertainty by reflecting on
the advantageous & the detrimental, the blamable & unblamable,
the average & the excellent, the bright & the dark.
And thereby entering the 1st Jhana.
In the Jhanas this means releasing the mind from:
The ‘noise’ of thoughts, the ‘tension’ of joy (& depression)
and the distress of pleasure (& pain).
10 : “Reflecting on impermanence.“ means realizing the inevitable change,
otherwiseness, vanishing, ending & thereby certain loss of whatever form
in world, loss of whatever body, loss of whatever feeling, loss of
whatever
experience, loss of whatever construction, loss of whatever consciousness
there possibly can be. Divine or not …
11: “Reflecting on disillusion.“ means noting the disinterest,
indifference,
disenchantment & disappointment that inevitably emerge with whatever
object
as time goes by. Mind grows bored even with what it loved!
This ‘Virago’ ‘= lit. Fading away’ is a general feature.
For rich people it is very difficult to find satisfaction for this reason.
Whatever you can have, they already had plenty of it & thereby grown
dispassioned towards it, realizing its emptiness. Only Dukkha appears.
Only Dukkha fades away!
12: “Reflecting on relinquishment.“ means seeing that having a body means
having pain one gives up body, one lets go of ‘form’ and is thereby
mentally released & relinquished into entering the bliss & peace of
Nibbana
in which form is absent. Seeing the inherent detrimental distress of
feeling,
perception, construction & consciousness one gives up those too.
Then one is cleared for the final climax. |