Concentration Gained by Mindfulness of Breathing
Sitting Meditation: (Recommended in the full lotus position)
Before Meditation: Sit down, massage legs, stretch ankles, knees, and hips.
Male: Lift up left foot on right thigh, then right foot on left thigh. Right hand on top left hand with two thumbs touching each other.
Female: Lift up right foot on left thigh, then left foot on right thigh. Left hand on top right hand with two thumbs touching each other.
Sit in the full lotus position, with your back upright, relaxed, and set up mindfulness in front of you, just mindful you breathe in and out.
Contemplating body in body
1. Breathing in long, I know I am breathing in long. Breathing out long, I know I am breathing out long.
2. Breathing in short, I know I am breathing in short. Breathing out short, I know I am breathing out short.
3. Experiencing the whole body, I breathe in. Experiencing the whole body, I breathe out.
4. Tranquillizing the bodily formation, I breathe in. Tranquillizing the bodily formation, I breathe out.
Contemplating feelings in feelings
5. Experiencing rapture, I breathe in. Experiencing rapture, I breathe out.
6. Experiencing happiness, I breathe in. Experiencing happiness, I breathe out.
7. Experiencing the mental formations, I breathe in, Experiencing the mental formations, I breathe out.
8. Tranquilizing the mental formations, I breathe in. Tranquilizing the mental formations, I breathe out.
Contemplating mind in mind
9. Experiencing the mind, I breathe in. Experiencing the mind, I breathe out.
10. Gladdening the mind, I breathe in. Gladdening the mind, I breathe out.
11. Concentrating the mind, I breathe in. Concentrating the mind, I breathe out.
12. Liberating the mind, I breathe in. Liberating the mind, I breathe out.
Contemplating phenomena in phenomena
13. Contemplating impermanence, I breathe in. Contemplating impermanence, I breathe out.
14. Contemplating fading away, I breathe in. Contemplating fading away, I breathe out.
15. Contemplating cessation, I breathe in. Contemplating cessation, I breathe out.
16. Contemplating relinquishment, I breathe in. Contemplating relinquishment, I breathe out.
After Meditation: Massage legs, stretch ankles, knees, and hips.
Concentration by mindfulness of breathing is the one thing which, when developed and cultivated, fulfills the four establishments of mindfulness. The four establishments of mindfulness, when developed and cultivated, fulfill the seven factors of enlightenment. The seven factors of enlightenment, when developed and cultivated, fulfill true knowledge and liberation.