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Talk on the Four Foundations of Mindful Breathing at Kusinhagar, India
The Sutra on the Full Awareness of Breathing, delivered by the Buddha in Shravasti, sums up the teachings on breathing into sixteen exercises. Conscious breathing acts as a mediator, uniting the body and mind to cut through the continuous tape of thinking and allow one to be fully present. This practice is the starting point of meditation, enabling one to be in touch with life in the here and now.
The practice is supported by specific gathas to aid mindfulness. “In, Out” identifies the breath, creating concentration. “Deep, Slow” improves the quality of breathing and being. “Calm, Ease” calms the activities of the body and mind. “Smile, Release” brings relaxation, joy, and the letting go of obstacles like worry and anger. “Present Moment, Wonderful Moment” establishes the practitioner in the reality of life, winning the battle against forgetfulness.
The sixteen exercises are divided into four groups dealing with the body, feelings, the mind, and objects of the mind:
- Identifying the in-breath and out-breath.
- Recognizing the length of the breath, maintaining mindfulness throughout.
- Breathing in and being aware of the whole body.
- Calming the whole body and mind.
- Feeling joyful, producing joy to nourish oneself.
- Feeling happy.
- Being aware of the activities of the mind (feelings).
- Making the activities of the mind calm and at peace.
- Being aware of the mind and mental formations.
- Making the mind happy and at peace.
- Concentrating the mind to generate understanding.
- Liberating the mind, seeing the value of things without being enslaved by them.
- Observing the impermanent nature of all dharmas.
- Observing the fading of all dharmas.
- Contemplating liberation.
- Contemplating letting go (upeksha), releasing clinging and ignorance.