16 exercices of mindful breathing

The practitioner goes into the forest or to the foot of a tree, or to any deserted place, sits stably in the lotus position, holding his or her body quite straight, and practices like this:

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 in a long breath.
Breathing out a long breath, I know I am breathing 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.”
He or she practices like this.

4

“Breathing in, I calm my whole body.
Breathing out, I calm my whole body.”
He or she practices like this.

5

“Breathing in, I feel joyful.
Breathing out, I feel joyful.”
He or she practices like this.

6

“Breathing in, I feel happy.
Breathing out, I feel happy.”
He or she practices like this.

7

“Breathing in, I am aware of my mental formations.
Breathing out, I am aware of my mental formations.”
He or she practices like this.

8

“Breathing in, I calm my mental formations.
Breathing out, I calm my mental formations.”
He or she practices like this.

9

“Breathing in, I am aware of my mind.
Breathing out, I am aware of my mind.”
He or she practices like this.

10

“Breathing in, I make my mind happy.
Breathing out, I make my mind happy.”
He or she practices like this.

11

“Breathing in, I concentrate my mind.
Breathing out, I concentrate my mind.”
He or she practices like this.

12

“Breathing in, I liberate my mind.
Breathing out, I liberate my mind.”
He or she practices like this.

13

“Breathing in, I observe the impermanent nature of all dharmas.
Breathing out, I observe the impermanent nature of all dharmas.”
He or she practices like this.

14

“Breathing in, I observe the disappearance of desire.
Breathing out, I observe the disappearance of desire.”
He or she practices like this.

15

“Breathing in, I observe cessation.
Breathing out, I observe cessation.”
He or she practices like this.

16

“Breathing in, I observe letting go.
Breathing out, I observe letting go.”
He or she practices like this.