Saṁyutta Nikāya:
V. Mahā-Vagga
54. ĀnāpānaSaṁyutta

Kindred Sayings About
In-Breathing and Out-Breathing

1. Ekadhammavaggo

Book 1: The One Condition

Sutta 4

Phalā Sutta

Fruits (a)

 

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THUS have I heard:

Once the Exalted One was staying near Sāvatthī at Jeta Grove, in Anāthapiṇḍika's Park.

Then the Exalted One said:

"Monks, there is one condition which,
if cultivated and made much of,
is of great fruit,
of great profit.

How cultivated?

"Monks, under this rule,
a monk who goes to a forest
or the foot of a tree
or a lonely place,
sits down cross-legged,
holding the body straight.
Setting mindfulness in front of him,
he breathes in mindfully
and mindfully breathes out.

As he draws in a long breath he knows:
A long breath I draw in.

As he draws in a short breath he knows:
A short breath I draw in.

As he breathes out a short breath he knows:
I breathe out a short breath.

Thus he makes up his mind (repeating):
"I shall breathe in,
feeling it go through the whole body.
Feeling it go through the whole body
I shall breathe out.

Calming down the bodily aggregate
I shall breathe in.
Calming down the bodily aggregate
I shall breathe out."

Thus he makes up his mind (repeating):
"Feeling the thrill of zest
I shall breathe in.
Feeling the thrill of zest
I shall breathe out.

Feeling the sense of ease
I shall breathe in.
Feeling the sense of ease
I shall breathe out."

He makes up his mind (repeating): "Aware of all mental factors
I shall breathe in.
Aware of all mental factors
I shall breathe out.

Calming down the mental factors
I shall breathe in.
Calming down the mental factors
I shall breathe out.

Aware of mind I shall breathe in.
Aware of mind I shall breathe out.

"He makes up his mind (repeating):
"Gladdening my mind I shall breathe in.
Gladdening my mind I shall breathe out.

Composing my mind I shall breathe in.
Composing my mind I shall breathe out.

Detaching my mind I shall breathe in.
Detaching my mind I shall breathe out.

"He makes up his mind (repeating):
"Contemplating impermanence I shall breathe in.
Contemplating impermanence I shall breathe out.

Contemplating dispassion I shall breathe in.
Contemplating dispassion I shall breathe out.

Contemplating cessation I shall breathe in.
Contemplating cessation I shall breathe out.

Contemplating renunciation I shall breathe in.
Contemplating renunciation I shall breathe out.

"Thus cultivated, monks,
thus made much of,
the concentration on in-breathing and out-breathing
is of great fruit,
of great profit.'

Monks, if concentration on in-breathing and out-breathing
be thus cultivated,
thus made much of,
one of these two fruits may be looked for:
either realization in this very life,
or, if there be any substrate left,
at any rate the state of non-return.