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 breath gentle and soothing, helping to calm both body and mind. (Passambhayaṁ kāyasaṅkhāraṁ assasissāmī’ti sikkhati. ‘Passambhayaṁ kāyasaṅkhāraṁ passasissāmī’ti sikkhati)

2nd Tetrad – Mindfulness of Feelings (Focusing on the Feelings Created by the Breath)

• Inhale aware of rapture, exhale aware of rapture – Reflect on the type of breath that feels refreshing and uplifting. (Pītipaṭisaṁvedī assasissāmī’ti sikkhati. ‘Pītipaṭisaṁvedī passasissāmī’ti sikkhati)

• Inhale aware of pleasure, exhale aware of pleasure – Breathe in a way that brings ease and enjoyment to both body and mind. (Sukhapaṭisaṁvedī assasissāmī’ti sikkhati. ‘Sukhapaṭisaṁvedī passasissāmī’ti sikkhati)

• Inhale aware of mental fabrication, exhale aware of mental fabrication – Understand that the mind shapes feelings and that perceptions influence the mental state. Observe how the breath impacts these emotional responses.(Cittasaṅkhārapaṭisaṁvedī assasissāmī’ti sikkhati.Cittasaṅkhārapaṭisaṁvedī passasissāmī’ti sikkhati)

• Inhale calming mental fabrication, exhale calming mental fabrication – Cultivate perceptions that help calm the mind, reducing the influence of unskilful perceptions and feelings. (Passambhayaṁ cittasaṅkhāraṁ assasissāmī’ti sikkhati. Passambhayaṁ cittasaṅkhāraṁ passasissāmī’ti sikkhati)

3rd Tetrad – Mindfulness of the Mind (Focusing on the State of the Mind as It Relates to the Breath)

• Inhale sensitive to the mind, exhale sensitive to the mind – Observe the condition of the mind: Is it calm or disturbed, balanced or unsteady? (Cittapaṭisaṁvedī assasissāmī’ti sikkhati. Cittapaṭisaṁvedī passasissāmī’ti sikkhati)

• Inhale satisfying (rejoice) the mind, exhale satisfying (rejoice) the mind – If the mind feels dull or heavy, experiment with breathing in a way that uplifts it. You can also use other practices (e.g., reflections on the Buddha, Dhamma, Sangha, or acts of generosity) to uplift the mind, and then return to the breath when the mind feels lighter. (Abhippamodayaṁ cittaṁ assasissāmī’ti sikkhati. Abhippamodayaṁ cittaṁ passasissāmī’ti sikkhati)

• Inhale steadying the mind, exhale steadying the mind – If the mind is restless, find a breathing pattern or meditation method (such as reflecting on the impermanence of life or the inevitability of death) to steady it, then return the focus to the breath. (samādahaṁ cittaṁ assasissāmī’ti sikkhati. samādahaṁ cittaṁ passasissāmī’ti sikkhati)

• Inhale releasing the mind, exhale releasing the mind – If the mind is burdened with unskillful thoughts, focus on the nature of those thoughts (e.g.,greed or anger) and release them, letting go of their hold. (vimocayaṁ cittaṁ assasissāmī’ti sikkhati. vimocayaṁ  cittaṁ passasissāmī’ti sikkhati)

4th Tetrad – Mindfulness of Dhammas (Focusing on the Mental Factors that Shape the Mind and Develop Dispassion)

• Inhale contemplating change, exhale contemplating change – Recognize that all things are transient and unreliable. See how cravings to these changing things leads to stress and pain, and understand the nature of pain itself. (aniccānupassī assasissāmī’ti sikkhati, aniccānupassī passasissāmī’ti sikkhati)

• Inhale contemplating dispassion, exhale contemplating dispassion – Cultivate dispassion for the causes of pain, such as feelings and perceptions. Let go of cravings and the clinging they create. (virāgānupassī assasissāmī’ti sikkhati, virāgānupassī passasissāmī’ti sikkhati)

• Inhale contemplating relinquishment, exhale contemplating relinquishment – With each breath, practice letting go of cravings, fully relinquishing everything. (paṭinissaggānupassī assasissāmī’ti sikkhati, paṭinissaggānupassī  passasissāmī’ti sikkhati)

• Inhale contemplating cessation, exhale contemplating cessation – Understand that when relinquishment arises, mental fabrications cease. Focus on the cessation of pain. (nirodhānupassī assasissāmī’ti sikkhati, nirodhānupassī   passasissāmī’ti sikkhati)