6th February

37. Develop the meditation called mindfulness of in-and-out breathing because it is of great fruit, of great advantage. And how is mindfulness of in-and-out breathing developed, how is it made much of, how is it of great fruit, great advantage? Concerning this, one who has gone to the forest, to the root of a tree or to an empty place, sits down cross-legged with the back straight, and establishes mindfulness in front of him. Mindfully one breathes in, mindfully one breathes out. Breathing in a long breath one knows: ‘I am breathing in a long breath;’ breathing out a long breath one knows: ‘I am breathing out a long breath.’ Breathing in a short breath one knows: ‘I am breathing in a short breath;’ breathing out a short breath one knows: ‘I am breathing out a short breath.’ One trains oneself, thinking: ‘Breathing in I shall experience the whole body.’ One trains oneself, thinking: ‘Breathing out I shall experience the whole body.’ One trains oneself, thinking: ‘Breathing in I will tranquillize bodily activities.’ One trains oneself, thinking: ‘Breathing out I will tranquillize bodily activities.’

M.I,425 (MN 62)