Mindfulness of Breathing Meditation – Four Tetrads (16 Aspects) (Girimānanda Sutta AN 10.60) and (Ānāpānasati Sutta MN 118)
1st Tetrad – Mindfulness of the Body (Focusing on the Breath as a Bodily Experience) Inhale long, exhale long – Be aware of the length of your breaths, observing the inhale and exhale. ( Dīghaṁ vā assasanto ‘dīghaṁ assasāmī’ti pajānāti, Dīghaṁ vā passasanto ‘dīghaṁ passasāmī’ti pajānāti ) Inhale short, exhale short – Notice other variations in your breath, such as shallow or deep, light or heavy, and become more engaged with the process of breathing. ( Rassaṁ vā assasanto ‘rassaṁ assasāmī’ti pajānāti. Rassaṁ vā passasanto ‘rassaṁ passasāmī’ti pajānāti ) Inhale aware of the whole body, exhale aware of the whole body – Perform a body scan and observe the breath in relation to the entire body. Breathing is a full-body process, a flow of energy that extends throughout the body, not just focused on the breath. ( Sabbakāyapaṭisaṁvedī assasissāmī’ti sikkhati. ‘Sabbakāyapaṭisaṁvedī passasissāmī’ti sikkhati ) Inhale calming the body, exhale calming the body – Aim to make the...