APPENDIX CONCENTRATION ON RESPIRATION //Anapana Sati// //Anapana Sati// is mindfulness on

                                APPENDIX


  
                      CONCENTRATION ON RESPIRATION
  
                            //Anapana Sati//
  
  
  //Anapana Sati// is mindfulness on respiration.  //Ana// means 
  inhalation and //Apana// exhalation.
  
  Concentration on the breathing process leads to one-pointedness of the 
  mind and ultimately to Insight which enables one to attain Sainthood 
  or Arhatship.
  
  The Buddha also practiced concentration on respiration before He
  attained Enlightenment.
  
  This harmless concentration may be practiced by any person
  irrespective of religious beliefs.
  
  Adopting a convenient posture, keep the body erect.  Place the right 
  hand over the left hand.  Eyes may be closed or half-closed.
  
  Easterners generally sit cross-legged with the body erect.  They sit 
  placing the right foot on the left thigh and the left foot on the 
  right thigh.  This is the full position.  Sometimes they adopt the 
  half position, that is by simply placing the right foot on the left 
  thigh or the left foot on the right thigh.
  
  When the triangular position is assumed the whole body is 
  well-balanced.
  
  Those who find the cross-legged posture too difficult may sit 
  comfortably in a chair or any other support sufficiently high to rest
  the legs on the ground.
  
  It is of no importance which posture one may adopt provided the 
  position is easy and relaxed.
  
  Head should not be drooping.  Neck should be straightened so that the 
  nose may be in a perpendicular line with the navel.
  
  Buddhas usually adopt the full lotus position.  They sit with half 
  closed eyes looking not more than a distance of three and half feet.
  
  Before the practice, bad air from the lungs should be breathed out 
  slowly through the mouth and then the mouth should be closed.
  
  Now inhale through the nostrils normally, without strain, without 
  force.  Mentally count one.  Exhale and count two.  Inhale and count 
  three.  Count up to ten constantly concentrating on the breathing 
  process without thinking of anything else.  While doing so one's mind 
  may wander.  But one need not be discouraged.  Gradually one may 
  increase the number of series -- say five series of ten.
  
  Later, one may inhale and pause for a moment, concentrating merely on 
  inhalation without counting.  Exhale and pause for a moment.  Thus 
  inhale and exhale concentrating on respiration.  Some prefer counting 
  as it aide concentration while others prefer not to count.  What is 
  essential is concentration and not counting, which is secondary.
  
  When one practices this concentration one feels very peaceful, light
  in mind and body.  After practicing for a certain period a day might
  come when one may realize that this so-called body is supported by 
  mere breath and that body perishes when breathing ceases.  One fully 
  realizes impermanence.  Where there is change there cannot be a 
  permanent entity or an immortal soul.  Insight can then be developed 
  to attain Arhatship.
  
  It is clear that the object of this concentration on respiration is 
  not merely to gain one-pointedness but also to cultivate Insight to 
  obtain deliverance from suffering.
  
  In some discourses this simple and harmless method of respiration is 
  described as follows:
  
        "Mindfully he inhales; mindfully he exhales.

        1.  When making a long inhalation he knows: 'I make a long
        inhalation'; when making a long exhalation he knows; 'I make a
        long exhalation'.
  
        2.  When making a short inhalation he knows: ' I make a short
        inhalation'; when making a short exhalation he knows: 'I make a
        short exhalation'.
  
        3.  Clearly perceiving the entire breathing process (i.e., the
        beginning, middle and end), 'I will inhale; thus he trains
        himself; clearly perceiving the entire breathing process, 'I
        will exhale'; thus he trains himself.
  
        4.  Calming the respiration, 'I will inhale'; thus he trains
        himself; calming the respirations, 'I will exhale'; thus he
        trains himself. "
  

                                 * * *




  
               MEDITATION ON LOVING-KINDNESS (//Metta//)
  
  Be still and peaceful.

  Recite three times -- //Nammo Buddhaya// -- (Honor to the Buddha)

  Recite three times -- //Araham// -- (The Pure One)

  Recite:
  
     //Buddham saranam gacchami// -- (I go to the Buddha for refuge)
     //Dhamman saranam gacchami// -- (I go to the Dhamma for refuge)
     //Sangham saranam gacchami// -- (I go to the Sangha for refuge) [*]
  
  * [This introductory part may be omitted by non-Buddhists.]


  Think thus:
  
        My mind is temporarily pure, free from all impurities; free from
        lust, hatred and ignorance; free from all evil thoughts
  
        My mind is pure and clean.  Like a polished mirror is my
        stainless mind.
  
        As a clean and empty vessel is filled with pure water I now fill
        my clean heart and pure mind with peaceful and sublime thoughts
        of boundless loving-kindness over-flowing compassion,
        sympathetic joy and perfect equanimity.
  
        I have now washed my mind and heart of anger, ill will, cruelty,
        violence, jealousy, envy, passion and aversion.
  

  Think ten times:
  
        May I [*] be well and happy!
        May I be free from suffering, disease, grief, worry and anger!
        May I be strong, self-confident, healthy and peaceful!

  *[Here the term "I" is used in a conventional sense.]


  Think thus:
  
        Now I charge every particle of my system, from head to foot,
        with thoughts of boundless loving-kindness and compassion.  I am
        the embodiment of loving-kindness and compassion.  My whole body
        is saturated with loving-kindness and compassion.  I am a
        stronghold, a fortress of loving-kindness and compassion.  I am
        nothing but loving-kindness and compassion.  I have sublimated
        myself, elevated myself, ennobled myself.
  

  Think ten times:

        May I be well and happy!
        May I be free from suffering, disease, grief, worry and anger!
        May I be strong, self-confident, healthy and peaceful!


  Think:

        Mentally I create an aura of loving-kindness around me.  By
        means of this aura, I cut off all negative thoughts, hostile
        vibrations.  I am not affected by the evil vibrations of others.
        I return good for evil, loving-kindness for anger, compassion
        for cruelty, sympathetic joy for jealously.  I am peaceful and
        well-balanced in mind.  Now I am a fortress of loving- kindness,
        a stronghold of morality.
  
        What I have gained I now give unto others.
  
  
  Think of all your near and dear ones at home, individually or 
  collectively, and fill them with thoughts of loving-kindness and wish 
  them peace and happiness, repeating May all beings be well and happy! 
  ... Then think of all seen and unseen beings, living near and far, 
  men, women, animals and all living beings, in the East, West, North, 
  South, above and below, and radiate boundless loving-kindness, without 
  any enmity or obstruction, towards all, irrespective of class, creed, 
  colour or sex.
  
  Think that all are your brothers and sisters, fellow-beings in the 
  ocean of life.  You identify with all.  You are one with all.
  
  Repeat ten times, "May all beings be well and happy," and wish them
  all peace and happiness.
  
  In the course of your daily life try to translate your thoughts into 
  action as occasion demands.
  
                                 * * *



                        PERFECTIONS (//Parami//)
  
  1.  May I be generous and helpful! (//Dana// -- Generosity)

  2.  May I be well-disciplined and refined in manners!  May I be pure 
      and clean in all my dealings!  May my thoughts, words and deeds be
      pure!  (//Sila// -- Morality)

  3.  May I not be selfish and self-possessive but selfless and 
      disinterested! May I be able to sacrifice my pleasure for the sake
      of others! (//Nekkhamma// -- Renunciation)

  4.  May I be wise and be able to see things as they truly are!  May I
      see the light of Truth and lead others from darkness to light! May
      I be enlightened and be able to enlighten others!  May I be able
      to give the benefit of my knowledge to others!  (//Panna// --
      Wisdom)

  5.  May I be energetic, vigorous and persevering!  May I strive
      diligently until I achieve my goal!  May I be fearless in facing
      dangers and courageously surmount all obstacles!  May I be able to
      serve others to the best of my ability!  (//Viriya// -- Energy)

  6. May I be ever patient!  May I be able to bear and forbear the
     wrongs of others!  May I ever be tolerant and see the good and
     beautiful in all!  (//Khanti// -- Patience)

  7. May I ever be truthful and honest!  May I not hide the truth to be
     polite!  May I never swerve from the path of Truth! (//Sacca// --
     Truthfulness)

  8. May I be firm and resolute and have an iron will!  May I be soft as
     a flower and firm as a rock!  May I ever be high-principled!
     (//Adhitthana// -- Determination)

  9. May I ever be kind, friendly and compassionate!  May I be able to
     regard all as my brothers and sisters and be one with all!
     (//Metta// -- Loving-kindness)

  10. May I ever be calm, serene, unruffled and peaceful!  May I gain a
      balanced mind!  May I have perfect equanimity! (//Upekkha// --
      Equanimity)
  

                       May I serve to be perfect!
  
                       May I be perfect to serve!
  

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