One of the best meditation objects we can develop is Anapanasadi,
Mindfulness of the breath.
One particular feature of mindfulness of the breath meditation is that it can be developed both for samadhi,
Samatha concentration and also for vipassana inside.
When we look at the very known 16 steps,
The last four are in particular focused on vipassana on the inside.
The usual sequence is to start with the very first ones to keep the very first instructions in mind predominantly to start off with but can also be good to sometimes look right at the end.
Patinisagannupasi asasasamidhi sekadhi we train ourselves to breath in letting go,
We train ourselves to breath out letting go That is what ultimately our whole practice is aiming at.
Starting with Jainivasati,
It's quite easy to see that any act of Jainivasati is an act of letting go continuing to sila,
Virtue,
Letting go of the harmful,
Unwholesome behavior then the practice of samadhi,
Letting go of unwholesome or central thoughts and perceptions and finally,
Breath them inside and letting go of the five groups of clinging of body and mind nama rupa,
Letting go of craving,
Letting go of the defilements nama rupa,
Letting go of the So it's good to be aware of that even at the beginning of our meditation we don't meditate to get anything,
To hold on to anything we meditate with the ultimate purpose of letting go,
Dropping shedding burdens dropping weight but of course we are not letting go of the breath the breath is our anchor,
We continue watching,
Experiencing every in-breath,
Every out-breath we are also not letting go of the joy,
The happiness,
Which is connected with watching and being aware of the breath but we let go of past and future,
For example,
For starters so while we are focused on the breath,
Here and now in the present if we let go of the past,
The past is gone we let go of the future,
The future has not yet arrived,
It's uncertain anyhow we let go of the past,
The future has not yet arrived,
It's uncertain anyhow we let go of the past,
The future has not yet arrived,
It's uncertain anyhow we usually encounter quite a bit of thinking,
Imagining,
Images,
Fantasies thoughts,
Memories,
Bubbling up in the mind so when we breathe in,
We let go of all these thoughts when we breathe out,
We let go of all these memories,
Fantasies and images we let go of all these memories,
Fantasies and images we let go of all these memories,
Fantasies and images we let go of all these memories,
Fantasies and images if we cannot yet let go and the memories,
Images,
Fantasies continue arising we just stay with the breath and we contemplate their impermanence Anit-chan upasi asasasami di sakati and we train ourselves to breathe in,
Contemplating impermanence,
Recognizing impermanence,
Noticing impermanence Anit-chan upasi asasami di sakati Anit-chan upasi asasami di sakati Anit-chan upasi asasami di sakati Anit-chan upasi asasami di sakati So we stay with the breath,
Now the breath is our anchor it's not something we can let go yet whatever happiness arises while we meditate based on watching the breath we can also stay with that but past and future,
Fantasies,
Memories,
Thoughts and also all kinds of unhelpful emotions we let go with every in-breath,
With every out-breath if there is anxiety or fear we recognize and let go with every in-breath of anxiety we let go of every fear with every out-breath Anit-chan upasi asasami di sakati Anit-chan upasi asasami di sakati Anit-chan upasi asasami di sakati And what we cannot yet let go,
We contemplate fading away we develop this passion with every in-breath,
With every out-breath Viraga upasi asasami di sakati We just watch and allow all these unhelpful emotions to fade away when we breathe in,
We allow them to fade away,
When we breathe out Anxiety fades away Reversion fades away with every in-breath,
Every out-breath Vahidhi upasi asasami di sakati Vahidhi upasi asasami di sakati Vahidhi upasi asasami di sakati Vahidhi upasi asasami di sakati Vahidhi upasi asasami di sakati Nirodhan upasi asasami di sakati And we contemplate ending,
We contemplate cessation with every in-breath,
With every out-breath Not the cessation of the breath,
But for example thoughts Many find the thoughts most troublesome in meditation But if we look closely we can observe while we are breathing and thinking that all these thoughts are constantly ending,
Ceasing all on their own We don't even have to do anything,
It's a nature of thoughts to just bubble up,
Arise and then quickly pass away And of course new thoughts arising But we just focus on the ending of thoughts Not on the content of the thought Not so important but the fact that it's ending The fact that every thought is impermanent And once we notice that every single one of all these thoughts is quickly ending anyhow Why take them so serious?
Thoughts of anxiety,
Thoughts of desire and thoughts of ill will,
Whatever Ending,
Ceasing,
We notice that,
We watch that We recognize every thought impermanent,
Not lasting What's the point in getting worked up about them?
What's the point in taking them serious?
What's the point in taking them serious?
What's the point in taking them serious?
What's the point in taking them serious?
So we continue to apply these four techniques to absolutely everything arising other than the breath and the joy and happiness connected with the breath Everything other than that we mindfully observe and recognize and contemplate as impermanent thoughts and emotions,
Memories and images,
Past and future We contemplate as fading away We develop dispassion towards the thinking,
All these emotions and fantasies We focus not on the content of thoughts,
But on the fact that every thought is quickly ending We observe,
We notice how all these thoughts are coming to a cessation all on their own We take them not really serious We're contemplating letting go with every in-breath We train ourselves to let go with every out-breath We take them out of the way We take them out of the way We take them out of the way We take them out of the way We take them out of the way We take them out of the way We take them out of the way We take them out of the way We take them out of the way We take them out of the way We take them out of the way We take them out of the way We take them out of the way We take them out of the way
