Sweet Sixteen

The Sutra on the Full Awareness of Breathing offers sixteen exercises:

1. “Breathing in, I am aware I am breathing in.” ”Breathing out, I am aware that I am breathing out.”

2.“Breathing in a long breath, I know I am breathing in a long breathe. Breathing out, I know I am breathing out a long breath.“

3. “Breathing in, I am aware of my body. Breathing out, I smile to my body.”

4. “Breathing in, I am aware of my body. Breathing out, I calm the activities of my whole body and release any tension in my body.”

5. “Breathing in I am aware of the energy of joy. Breathing out, I smile to the energy of joy.”

6. “Breathing in, I am aware of the energy of happiness in me. Breathing out, I smile to the energy of happiness.”

7. “Breathing in, I am aware of a feeling present in me (pleasant, unpleasant & neutral). Breathing out, I smile to the feeling present in me.”

8. “Breathing in, I calm my feelings. Breathing out, I calm my feelings.”

9. “Breathing in, I am aware of my mind. Breathing out, I am aware of my mind.”

10. “Breathing in, I make my mind happy. Breathing out, I make my mind happy.”

11. “Breathing in, I skillfully concentrate my mind. Breathing out, I skillfully concentrate my mind.

12. “Breathing in, I skillfully liberate my mind. Breathing out, I skillfully liberate my mind.”

13. “Breathing in, I observe objects of my mind. Breathing out, I observe the objects of my mind“

14. “Breathing in, I observe my attachments and unwholesome desires. Breathing out, I observe the dangers of my attachments and unwholesome desires.”

15. “Breathing in, I observe the no-birth, no-death nature of objects of mind. Breathing out, I observe the no-birth, no-death nature of objects of mind.”

16. “Breathing in, I observe letting go. Breathing out, I observe letting go.”

The first four exercises are about practicing with the body. The second set of four are practicing with feelings. The third set of four are practicing with the mind. And the last four are about practicing with the objects of mind.

Form

  1. in /out
  2. long / short
  3. experiencing body
  4. calming body

Feelings

  1. experiencing joy
  2. experiencing bliss
  3. experiencing mental formations
  4. calming mental formations

Mental Formations

  1. experiencing mind
  2. gladdening mind
  3. concentrating mind
  4. liberating mind

Perceptions

  1. contemplating impermanence
  2. contemplating non-craving
  3. contemplating nirvana
  4. contemplating letting go

 

About Still Water Sangha of MN

We are a community, formed with enthusiasm and joy, practicing Mindfulness and Meditation together in the tradition of Thich Nhat Hanh. We meet on Monday nights from 7-8:30pm in a private home in Stillwater, Minnesota.
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