The Practice Which leads to Nibbana - A Buddhist Library

The Method Of Developing Mindfulness Of BreathingThe development of ŒnŒpŒnasati (mindfulness of breathing) wastaught by the Buddha in MahŒsatipaÊÊhŒna sutta. There he said:Bhikkhus here in this Teaching a bhikkhu having gone to theforest, or to the foot of a tree, or to an empty place, sits down crossleggedand keeps his body erect and establishes mindfulness on themeditation object; only mindfully he breathes in and only mindfullyhe breathes out.1. Breathing in a long breath he knows, ÒI am breathing in a longbreathÓ, or breathing out a long breath he knows, ÒI am breathingout a long breathÓ.2. Breathing in a short breath he knows, ÒI am breathing in ashort breathÓ, or breathing out a short breath he knows, ÒI am breathingout a short breathÓ.3. ÒExperiencing the whole breath body I will breathe inÓ, thushe trains himself and, ÒExperiencing the whole breath body I willbreathe outÓ, thus he trains himself.4. ÒCalming the breath body I will breathe inÓ, thus he trainshimself and, ÒCalming the breath body I will breathe outÓ, thus hetrains himself.To begin meditating sit in a comfortable position and try to beaware of the breath as it enters and leaves the body through thenostrils. You should be able to feel it either just below the nose orsomewhere around the nostrils. Do not follow the breath inside thebody or outside of the body, but just be aware of the breath at theplace where it brushes against and touches either the top of the upperlip or around the nostrils. If you follow the breath in and out then[References for pŒÂi texts and commentaries are for the Burmese edition andreferences for Visuddhimagga are for the English translation by BhikkhuNyanamoli.]w 47