Sutta · MN 118
Mindfulness of Breathing
Ānāpānassati Sutta
Translated by RidgeClub 2 min read
Idha, bhikkhave, bhikkhu araññagato vā rukkhamūlagato vā suññāgāragato vā nisīdati pallaṅkaṃ ābhujitvā ujuṃ kāyaṃ paṇidhāya parimukhaṃ satiṃ upaṭṭhapetvā. So satova assasati, satova passasati.
Here, monks, a monk goes to the forest, to the root of a tree, or to an empty hut, sits down, folds his legs crosswise, sets his body upright, and establishes mindfulness in front of him. Ever mindful he breathes in; mindful he breathes out.
Dīghaṃ vā assasanto ‘dīghaṃ assasāmī’ti pajānāti, dīghaṃ vā passasanto ‘dīghaṃ passasāmī’ti pajānāti; rassaṃ vā assasanto ‘rassaṃ assasāmī’ti pajānāti, rassaṃ vā passasanto ‘rassaṃ passasāmī’ti pajānāti; ‘sabbakāyapaṭisaṃvedī assasissāmī’ti sikkhati, ‘sabbakāyapaṭisaṃvedī passasissāmī’ti sikkhati; ‘passambhayaṃ kāyasaṅkhāraṃ assasissāmī’ti sikkhati, ‘passambhayaṃ kāyasaṅkhāraṃ passasissāmī’ti sikkhati.
Breathing in long, he knows, ‘I breathe in long’; breathing out long, he knows, ‘I breathe out long.’ Breathing in short, he knows, ‘I breathe in short’; breathing out short, he knows, ‘I breathe out short.’ He trains himself, ‘I will breathe in sensitive to the whole body,’ and ‘I will breathe out sensitive to the whole body.’ He trains himself, ‘I will breathe in calming bodily activity,’ and ‘I will breathe out calming bodily activity.’
‘Pītipaṭisaṃvedī assasissāmī’ti sikkhati, ‘pītipaṭisaṃvedī passasissāmī’ti sikkhati; ‘sukhapaṭisaṃvedī assasissāmī’ti sikkhati, ‘sukhapaṭisaṃvedī passasissāmī’ti sikkhati; ‘cittasaṅkhārapaṭisaṃvedī assasissāmī’ti sikkhati, ‘cittasaṅkhārapaṭisaṃvedī passasissāmī’ti sikkhati; ‘passambhayaṃ cittasaṅkhāraṃ assasissāmī’ti sikkhati, ‘passambhayaṃ cittasaṅkhāraṃ passasissāmī’ti sikkhati.
He trains himself, ‘I will breathe in sensitive to rapture,’ and ‘I will breathe out sensitive to rapture.’ He trains himself, ‘I will breathe in sensitive to pleasure,’ and ‘I will breathe out sensitive to pleasure.’ He trains himself, ‘I will breathe in sensitive to mental activity,’ and ‘I will breathe out sensitive to mental activity.’ He trains himself, ‘I will breathe in calming mental activity,’ and ‘I will breathe out calming mental activity.’
‘Cittapaṭisaṃvedī assasissāmī’ti sikkhati, ‘cittapaṭisaṃvedī passasissāmī’ti sikkhati; ‘abhippamodayaṃ cittaṃ assasissāmī’ti sikkhati, ‘abhippamodayaṃ cittaṃ passasissāmī’ti sikkhati; ‘samādahaṃ cittaṃ assasissāmī’ti sikkhati, ‘samādahaṃ cittaṃ passasissāmī’ti sikkhati; ‘vimocayaṃ cittaṃ assasissāmī’ti sikkhati, ‘vimocayaṃ cittaṃ passasissāmī’ti sikkhati.
He trains himself, ‘I will breathe in sensitive to the mind,’ and ‘I will breathe out sensitive to the mind.’ He trains himself, ‘I will breathe in gladdening the mind,’ and ‘I will breathe out gladdening the mind.’ He trains himself, ‘I will breathe in steadying the mind,’ and ‘I will breathe out steadying the mind.’ He trains himself, ‘I will breathe in releasing the mind,’ and ‘I will breathe out releasing the mind.’
‘Aniccānupassī assasissāmī’ti sikkhati, ‘aniccānupassī passasissāmī’ti sikkhati; ‘virāgānupassī assasissāmī’ti sikkhati, ‘virāgānupassī passasissāmī’ti sikkhati; ‘nirodhānupassī assasissāmī’ti sikkhati, ‘nirodhānupassī passasissāmī’ti sikkhati; ‘paṭinissaggānupassī assasissāmī’ti sikkhati, ‘paṭinissaggānupassī passasissāmī’ti sikkhati.
He trains himself, ‘I will breathe in contemplating impermanence,’ and ‘I will breathe out contemplating impermanence.’ He trains himself, ‘I will breathe in contemplating fading away,’ and ‘I will breathe out contemplating fading away.’ He trains himself, ‘I will breathe in contemplating cessation,’ and ‘I will breathe out contemplating cessation.’ He trains himself, ‘I will breathe in contemplating letting go,’ and ‘I will breathe out contemplating letting go.’