Hoa Vo Uu (Buddha Dharma Education Association)
Venerable Shravasti Dhammika
The Buddha’s Words of Wisdom
Develop the meditation that is mindfulness of in-and-out breathing. Mindfulness of in-and-out breathing is of great fruit, of great advantage. And how is mindfulness of in-and-out breathing developed, how is it made much of, how is it of great fruit, great advantage? Concerning this, one who has gone to the forest, to the root of a tree or to an empty place, sits down cross legged with the back straight, establishing mindfulness in front of him. Mindfully one breathes in, mindfully one breathes out.
Breathing in a long breath one knows: “I am breathing in a long breath.”; breathing out a long breath one knows: “I am breathing out a long breath.”
Breathing in a short breath one knows: “I am breathing in a short breath.”; breathing out a short breath one knows: “I am breathing out a short breath.”
One trains oneself, thinking: “Breathing in I shall experience the whole body.” One trains oneself, thinking: “Breathing out I shall experience the whole body.”
One trains oneself, thinking: “Breathing in I will tranquillize bodily activities.” One trains oneself, thinking: “Breathing out I will tranquillize bodily activities.”
