Instructions In 4 Of 16 Steps Of Mindfulness Of Breathing

This recording involves instructions in the preliminaries and the first 4 of 16 steps of mindfulness of breathing as outlined in the Buddha’s mindfulness of breathing discourse (Ānāpānasati sutta). This involves firstly setting up physical and mental seclusion, which includes seclusion from the hindrances of meditation. The hindrances are explained, and in addition the joy from putting them at bay, is also explained. Then there is instruction and clarity about the first 4 steps: knowing that we are breathing, long or short, experiencing the body (e.g.as the elements) and then relaxing the body. During the instructions there is also an invitation to a brief progressive muscle relaxation. These instructions were recorded live on the day 2 of a 7-day mindfulness of breathing online retreat March 11, 2023.