Exploring the Path - Pāli Course

3.8.3 The Value of Ānāpānassati and the Fruits gained thereof¹

     This was laid down in Sāvatthi.

     There the Bhagavā addressed the Bhikkhus: “Bhikkus!” And the Bhikkhus replied: “Yes, Bhadante”. Then the Bhagavā spoke thus:

     “There is one thing, Bhikkhus, if that gets developed and increased, it bears great fruit and results in great benefit. What is this one thing?

     This is Ānāpānassati. And how, Bhikkhus, does Ānāpānassati get developed and increased, how does it bear great fruit and results in great benefit?

     Here a Bhikkhu, having gone into the forest, to the root of a tree, or to a vacant place, sits down cross-legged, keeps his body upright and fixes his awareness in the area around the mouth.

     With this awareness, he breathes in, with this awareness, he breathes out. Breathing in a deep breath, he understands properly “I am breathing in a deep breath.” Breathing out a deep breath, he understands properly: “I am breathing out a deep breath.” Breathing in a shallow breath, he understands properly: “I am breathing in a shallow breath.” Breathing out a shallow breath, he understands properly: “I am breathing out a shallow breath.”

     In this way he trains himself: “Feeling the whole body, I shall breathe in.” “Feeling the whole body, I shall breathe out,” thus he trains himself. “With bodily activities calmed, I shall breathe in,” thus he trains himself. “With bodily activities calmed, I shall breathe out,” thus he trains himself.

     “Experiencing bliss, I shall breathe in,” thus he trains himself. Experiencing bliss, I shall breathe out,” thus he trains himself. “Experiencing happiness I shall breathe in,” thus he trains himself. Experiencing happiness, I shall breathe out,” thus he trains himself. “Experiencing conditioned reaction on the mental level, I shall breathe in,” thus he trains himself. “Experiencing conditioned reaction on the mental level, I shall breathe out,” thus he trains himself. “Calming conditioned reaction on the mental level, I shall breathe in,” thus he trains himself. “Calming conditioned reaction on the mental level, I shall breathe out,” thus he trains himself.

     “Experiencing the mind, I shall breathe in,” thus he trains himself. “Experiencing the mind, I shall breathe out,” thus he trains himself. “Experiencing delight in the mind, I shall breathe in,” thus he trains himself. “Experiencing delight in the mind, I shall breathe out,” thus he trains himself. “Concentrating the mind, I shall breathe in,” thus he trains himself. “Concentrating the mind, I shall breathe out,” thus he trains himself. “Liberating the mind, I shall breathe in,” thus he trains himself. “Liberating the mind, I shall breathe out,” thus he trains himself.

     He trains himself: “Witnessing impermanence, I shall breathe in,” and he trains himself: “Witnessing impermanence, I shall breathe out.” He trains himself: “Witnessing dispassion, I shall breathe in,” and he trains himself: “Witnessing dispassion, I shall breathe out.” He trains himself: “Witnessing cessation, I shall breathe in,” and he trains himself. “Witnessing cessation, I shall breathe out.” He trains himself: “Witnessing relinquishment, I shall breathe out,” and he trains himself. “Witnessing relinquishment, I shall breathe out.”

     This is the way, Bhikkhus, how Ānāpānassati gets developed and increased, bears great fruit and results in great benefit?”

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