?n?p?nasati (Pali; Sanskrit ?n?p?nasm?ti), meaning "mindfulness of breathing" ("sati" means mindfulness; "?n?p?na" refers to inhalation and exhalation), is a form of Buddhist meditation originally taught by Gautama Buddha in several suttas including the ?n?p?nasati Sutta. (MN 118)
?n?p?nasati is now common to Tibetan, Zen, Tiantai and Theravada Buddhism as well as Western-based mindfulness programs. Simply defined, Anapanasati is to feel the sensations caused by the movements of the breath in the body as is practiced in the context of mindfulness meditation.
Video Anapanasati
Origins in Buddhism
Anapanasati is a core meditation practice in Theravada, Tiantai and Chan traditions of Buddhism as well as a part of many mindfulness programs. In both ancient and modern times, anapanasati by itself is likely the most widely used Buddhist method for contemplating bodily phenomena.
The ?n?p?nasati Sutta specifically concerns mindfulness of inhalation and exhalation, as a part of paying attention to one's body in quietude, and recommends the practice of anapanasati meditation as a means of cultivating the Seven Factors of Enlightenment: sati (mindfulness), dhamma vicaya (analysis), viriya (persistence), which leads to p?ti (rapture), then to passaddhi (serenity), which in turn leads to samadhi (concentration) and then to upekkh? (equanimity). Finally, the Buddha taught that, with these factors developed in this progression, the practice of anapanasati would lead to release (Pali: vimutti; Sanskrit mok?s) from dukkha (suffering), in which one realizes nibbana.
Maps Anapanasati
The practice
Traditional sources
A traditional method given by the Buddha in the Satipatthana Sutta is to go into the forest and sit beneath a tree and then to simply watch the breath, if the breath is long, to notice that the breath is long, if the breath is short, to notice that the breath is short.
While inhaling and exhaling, the meditator practises:
- training the mind to be sensitive to one or more of: the entire body, rapture, pleasure, the mind itself, and mental processes
- training the mind to be focused on one or more of: inconstancy, dispassion, cessation, and relinquishment
- steadying, satisfying, or releasing the mind.
A popular non-canonical method used today, loosely based on the Visuddhimagga, follows four stages:
- repeatedly counting exhalations in cycles of 10
- repeatedly counting inhalations in cycles of 10
- focusing on the breath without counting
- focusing only on the spot where the breath enters and leaves the nostrils (i.e., the nostril and upper lip area).
Vasubandhu's Abhidharmako?ak?rik? also teaches the counting of breaths to 10 as does the dhy?na sutras translated into Chinese by An Shigao. This is organized into a teaching called "the six aspects" or "the six means" which according to Florin Deleanu:
The practice starts with "counting" (ganana), which consists in counting breathing from one to ten. When this is accomplished without any counting failure (dosha), the practitioner advances to the second step, i.e., "pursuing" (anugama), which means intently following the inhalation as it enters the body and moves from the throat, through the heart, the navel, the kidneys, the thighs to the toes and then the reverse movement of the exhalation until it leaves the body. Next comes "concentration" (sthapana) which denotes focusing one's attention on some part of the body from the tip of the nose to the big toe. In the fourth step, called" observation" (upalaksana), the practitioner discerns that the air breathed in and out as well as form (rupa), mind (citta), and mental functions (caitta) ultimately consists of the four great elements. He thus analyzes all the five aggregates. Next follows "the turning away" (vivarta) which consists of changing the object of observation from the air breathed in and out to "the wholesome roots" of purity (kusalamula) and ultimately to "the highest mundane dharma". The last step is called "purification" (parisuddhi) and it marks entering the stage of "realization of the Way", which in Abhidharma literature denotes the stage of "the stream entry" (Sot?panna) that will inevitably lead the adept to Nirvana in no more than seven lives.
Anapanasati sutta
Anapanasati is described in detail in the Anapanasati Sutta:
Breathing in long, he discerns, 'I am breathing in long'; or breathing out long, he discerns, 'I am breathing out long.' Or breathing in short, he discerns, 'I am breathing in short'; or breathing out short, he discerns, 'I am breathing out short.' He trains himself, 'I will breathe in sensitive to the entire body.' He trains himself, 'I will breathe out sensitive to the entire body.' He trains himself, 'I will breathe in calming bodily fabrication.' He trains himself, 'I will breathe out calming bodily fabrication.'
If it is pursued and well developed, it is said to bring great benefit according to the Anapanasati Sutta: "This is how mindfulness of in-&-out breathing is developed & pursued so as to be of great fruit, of great benefit." As for the training, the Anapanasati sutta states:
On whatever occasion the monk remains focused on the body in & of itself -- ardent, alert, & mindful -- putting aside greed & distress with reference to the world, on that occasion his mindfulness is steady & without lapse. When his mindfulness is steady & without lapse, then mindfulness as a factor for awakening becomes aroused. He develops it, and for him it goes to the culmination of its development.
Modern sources
First, for the practice to be successful, one should dedicate the practice, and set out the goal of the meditation session. One may decide to either practice anapanasati while seated or while walking, or to alternate seated and walking meditation. Then one may concentrate on the breath going through one's nose: the pressure in the nostrils on each inhalation, and the feeling of the breath moving along the upper lip on each exhalation. Other times practitioners are advised to attend to the breath at the tanden, a point slightly below the navel and beneath the surface of the body. Practitioners may choose to count each inhalation, "1, 2, 3,..." and so on, up to 10, and then begin from 1 again. Alternatively people sometimes count the exhalation, "1, 2, 3,...," on both the inhalation and exhalation. If the count is lost then one should start again from the beginning.
The type of practice recommended in The Three Pillars of Zen is for one to count "1, 2, 3,..." on the inhalation for a while, then to eventually switch to counting on the exhalation, then eventually, once one has more consistent success in keeping track of the count, to begin to pay attention to the breath without counting. There are practitioners who count the breath all their lives as well. Beginning students are often advised to keep a brief daily practice of around 10 or 15 minutes a day. Also, a teacher or guide of some sort is often considered to be essential in Buddhist practice, as well as the sangha, or community of Buddhists, for support.
When one becomes distracted from the breath, which happens to both beginning and adept practitioners, either by a thought or something else, then one simply returns their attention back to the breath. Philippe Goldin has said that important "learning" occurs at the moment when practitioners turn their attention back to the object of focus, the breath.
Active breathing, passive breathing
Anapanasati is most commonly practiced with attention centered on the breath, without any effort to change the breathing.
In the throat singing prevalent amongst the Buddhist monks of Tibet and Mongolia the long and slow outbreath during chanting is the core of the practice. The sound of the chant also serves to focus the mind in one-pointed concentration samadhi, while the sense of self dissolves as awareness becomes absorbed into a realm of pure sound.
In some Japanese Zen meditation, the emphasis is upon maintaining "strength in the abdominal area" (dantian or "tanden") and slow deep breathing during the long outbreath, again to assist the attainment of a mental state of one-pointed concentration. There is also a "bamboo method," during which time one inhales and exhales in punctuated bits, as if running one's hand along the stalk of a bamboo tree.
Alan Watts noted something more in watching the breath with regards to Zen Buddhism. Active or voluntary breathing ("I will breath in" etc) is clearly something the person is doing. Passive breathing (involuntary daily breathing) is something we imagine is being done, but not by us, it is something that just happens. In a watching-the-breath type of meditation we might experience both types. But suddenly it can dawn upon us that we are doing both: the involuntary breathing also seems to be something we are doing because we experience "being everything"- we are doing everything. And it can flip - both are just happening: the voluntary breathing also seems to be something that just happens, again because we are "being everything" - but now, everything is just happening. Thus we may see our very decisions to do things as just happening, just spontaneously arising - he asks "Do you decide to decide?". Be careful to note that Alan Watts points out that both things are true: we decide (and have free will) and (we don't) decisions just happen. This is the Zen perspective where we embrace this paradox. We might say that, this (or any) paradox exists only as a human thought and in this case, we cannot understand (think) how these opposites can exist together; yet in reality, that is not burdened by thought, this is our experience. Thus watching the breath is one way to experience these things.
Pranayama, or Yogic breath control, is very popular in traditional and modern forms of Yoga.
Scientifically demonstrated benefits
The practice of focusing one's attention changes the brain in ways to improve that ability over time; the brain grows in response to meditation. Meditation can be thought of as mental training, similar to learning to ride a bike or play a piano.
Meditators experienced in focused attention meditation (anapanasati is a type of focused attention meditation) showed a decrease in habitual responding a 20-minute Stroop test, which, as suggested by Richard Davidson and colleagues, may illustrate a lessening of emotionally reactive and automatic responding behavior. It has been scientifically demonstrated that ?n?p?nasati slows down the natural aging process of the brain.
Stages
Formally, there are sixteen stages - or contemplations - of anapanasati. These are divided into four tetrads (i.e., sets or groups of four). The first four steps involve focusing the mind on breathing, which is the 'body-conditioner' (Pali: k?ya-sankh?ra). The second tetrad involves focusing on the feelings (vedan?), which are the 'mind-conditioner' (Pali: citta-sankh?ra). The third tetrad involves focusing on the mind itself (Pali: citta), and the fourth on 'mental qualities' (Pali: dhamma). (Compare right mindfulness and satipatthana.)
Any anapanasati meditation session should progress through the stages in order, beginning at the first, whether the practitioner has performed all stages in a previous session or not.
In the Theravada tradition
According to several teachers in Theravada Buddhism, anapanasati alone will lead to the removal of all one's defilements (kilesa) and eventually to enlightenment. According to Roger Bischof, the Ven. Webu Sayadaw said of anapanasati: "This is a shortcut to Nibbana, anyone can use it. It stands up to investigation and is in accordance with the teachings of the Buddha as conserved in the scriptures. It is the straight path to Nibbana."
Anapanasati can also be practised with other traditional meditation subjects including the four frames of reference and mett? bh?van?, as is done in modern Theravadan Buddhism.
In the Chinese tradition
In the second century, the Buddhist monk An Shigao came from Northwest India to China and became one of the first translators of Buddhist scriptures into Chinese. He translated a version of the ?n?p?nasm?ti S?tra between 148 and 170 CE. This version is a significantly longer text than what appears in the Ekottara ?gama, and is entitled, "The Great ?n?p?nasm?ti S?tra" (Ch. ??????) (Taish? Tripi?aka 602).
At a later date, Buddhacinga, more commonly known as Fotudeng (???) (231-349 CE), came from Central Asia to China in 310 and propagated Buddhism widely. He is said to have demonstrated many spiritual powers, and was able to convert the warlords in this region of China over to Buddhism. He is well known for teaching methods of meditation, and especially ?n?p?nasm?ti. Fotudeng widely taught ?n?p?nasm?ti through methods of counting breaths, so as to temper to the breathing, simultaneously focusing the mind into a state of peaceful meditative concentration. By teaching meditation methods as well as doctrine, Fotudeng popularized Buddhism quickly. According to Nan Huaijin, "Besides all its theoretical accounts of emptiness and existence, Buddhism also offered methods for genuine realization of spiritual powers and meditative concentration that could be relied upon. This is the reason that Buddhism began to develop so vigorously in China with Fotudeng."
As more monks such as Kum?raj?va, Dharmanandi, Gautama Sa?ghadeva, and Buddhabhadra came to the East, translations of meditation texts did as well, which often taught various methods of ?n?p?nasm?ti that were being used in India. These became integrated in various Buddhist traditions, as well as into non-Buddhist traditions such as Daoism.
In the sixth century, the Tiantai school was formed, teaching the One Vehicle (Skt. Ekay?na), the vehicle of attaining Buddhahood, as the main principle, and three forms of ?amatha-vipa?yan? correlated with the meditative perspectives of emptiness, provisional existence, and the mean, as the method of cultivating realization. The Tiantai school places emphasis on ?n?p?nasm?ti in accordance with the principles of ?amatha and vipa?yan?. In China, the Tiantai understanding of meditation has had the reputation of being the most systematic and comprehensive of all. The founder of the Tiantai school, Zhiyi, wrote many commentaries and treatises on meditation. Of these texts, Zhiyi's Concise ?amatha-vipa?yan? (??? Xi?o Zh?gu?n), his Mah??amatha Vipa?yan? (???? Móh? Zh?gu?n), and his Six Subtle Dharma Gates (???? Liù Miào F?mén) are the most widely read in China. Zhiyi classifies breathing into four main categories: panting (? "chu?n"), unhurried breathing (? "f?ng"), deep and quiet breathing (? "qì"), and stillness or rest (? "xi"). Zhiyi holds that the first three kinds of breathing are incorrect, while the fourth is correct, and that the breathing should reach stillness and rest. Venerable Hsuan Hua, who taught Chan and Pure Land Buddhism, also taught that the external breathing reaches a state of stillness in correct meditation:
A practitioner with sufficient skill does not breathe externally. That external breathing has stopped, but the internal breathing functions. With internal breathing there is no exhalation through the nose or mouth, but all pores on the body are breathing. A person who is breathing internally appears to be dead, but actually he has not died. He does not breathe externally, but the internal breathing has come alive.
In the Indo-Tibetan tradition
In the Tibetan Buddhist lineage, ?n?p?nasm?ti is done to calm the mind in order to prepare one for various other practices.
Two of the most important Mah?y?na philosophers, Asa?ga and Vasubandhu, in the ?r?vakabh?mi chapter of the Yog?c?rabh?mi-??stra and the Abhidharma-ko?a, respectively, make it clear that they consider ?n?p?nasm?ti a profound practice leading to vipa?yan? (in accordance with the teachings of the Buddha in the Sutra pitika). However, as scholar Leah Zahler has demonstrated, "the practice traditions related to Vasubandhu's or Asa?ga's presentations of breath meditation were probably not transmitted to Tibet." Asa?ga correlates the sixteen stages of ?n?p?nasm?ti with the four sm?tyupasth?nas in the same way that the ?n?p?nasm?ti Sutra does, but because he does not make this explicit the point was lost on later Tibetan commentators.
As a result, the largest Tibetan lineage, the Gelug, came to view ?n?p?nasm?ti as a mere preparatory practice useful for settling the mind but nothing more. Zahler writes:
The practice tradition suggested by the Treasury itself--and also by Asa?ga's Grounds of Hearers--is one in which mindfulness of breathing becomes a basis for inductive reasoning on such topics as the five aggregates; as a result of such inductive reasoning, the meditator progresses through the Hearer paths of preparation, seeing, and meditation. It seems at least possible that both Vasubandhu and Asa?ga presented their respective versions of such a method, analogous to but different from modern Therav?da insight meditation, and that Gelukpa scholars were unable to reconstruct it in the absence of a practice tradition because of the great difference between this type of inductive meditative reasoning based on observation and the types of meditative reasoning using consequences (thal 'gyur, prasaanga) or syllogisms (sbyor ba, prayoga) with which Gelukpas were familiar. Thus, although Gelukpa scholars give detailed interpretations of the systems of breath meditation set forth in Vasubandu's and Asa?ga's texts, they may not fully account for the higher stages of breath meditation set forth in those texts. . . it appears that neither the Gelukpa textbook writers nor modern scholars such as Lati Rinpoche and Gendun Lodro were in a position to conclude that the first moment of the fifth stage of Vasubandhu's system of breath meditation coincides with the attainment of special insight and that, therefore, the first four stages must be a method for cultivating special insight.
Zahler continues,
[I]t appears . .that a meditative tradition consisting of analysis based on observation--inductive reasoning within meditation--was not transmitted to Tibet; what Gelukpa writers call analytical meditation is syllogistic reasoning within meditation. Thus, Jamyang Shaypa fails to recognize the possibility of an 'analytical meditation' based on observation, even when he cites passages on breath meditation from Vasubandhu's Treasury of Manifest Knowledge and, especially, Asa?ga's Grounds of Hearers that appear to describe it.
Stephen Batchelor, who for years was monk in the Gelukpa lineage, experienced this firsthand. He writes, "such systematic practice of mindfulness was not preserved in the Tibetan traditions. The Gelugpa lamas know about such methods and can point to long descriptions of mindfulness in their Abhidharma works, but the living application of the practice has largely been lost. (Only in dzog-chen, with the idea of 'awareness' [rig pa] do we find something similar.) For many Tibetans the very term 'mindfulness' (sati in Pali, rendered in Tibetan by dran pa) has come to be understood almost exclusively as 'memory' or 'recollection.'"
As Batchelor noted, however, in other traditions, particularly the Kagyu and Nyingma, mindfulness based on ?n?p?nasm?ti practice is considered to be quite profound means of calming the mind to prepare it for the higher practices of Dzogchen and Mahamudra. For the Kagyupa, in the context of mah?mudr?, ?n?p?nasm?ti is thought to be the ideal way for the meditator to transition into taking the mind itself as the object of meditation and generating vipa?yan? on that basis. The prominent contemporary Kagyu/Nyingma master Chogyam Trungpa, echoing the Kagyu Mah?mudr? view, wrote, "your breathing is the closest you can come to a picture of your mind. It is the portrait of your mind in some sense. . .The traditional recommendation in the lineage of meditators that developed in the Kagyu-Nyingma tradition is based on the idea of mixing mind and breath." The Gelukpa allow that it is possible to take the mind itself as the object of meditation, however, Zahler reports, the Gelukpa discourage it with "what seems to be thinly disguised sectarian polemics against the Nyingma Great Completeness [Dzogchen] and Kagyu Great Seal [mah?mudr?] meditations."
In the Pañcakrama tantric tradition ascribed to (the Vajrayana) Nagarjuna, ?n?p?nasm?ti counting breaths is said to be sufficient to provoke an experience of vipa?yan? (although it occurs in the context of "formal tantric practice of the completion stage in highest yogatantra").
References
Bibliography
- An?layo (2003). Satipa??h?na : the direct path to realization. Birmingham: Windhorse. ISBN 1-899579-54-0.
- Brown, Daniel P. (2006). Pointing Out the Great Way: The Stages of Meditation in the Mahamudra Tradition. Simon and Schuster. ISBN 978-0-86171-304-2.
- Mathes, Klaus-Dieter (8 February 2013). A Direct Path to the Buddha Within: Go Lotsawa's Mahamudra Interpretation of the Ratnagotravibhaga. Wisdom Publications. ISBN 978-0-86171-915-0.
- Kamalashila (1996; 2004 [2nd ed.]). Meditation: The Buddhist Way of Tranquillity and Insight. Birmingham: Windhorse Publications. ISBN 1-899579-05-2.
Primary sources
- Thanissaro Bhikkhu (trans.) (1995a). Ananda Sutta: To Ananda (On Mindfulness of Breathing) (SN 54.13). Retrieved on 2007-05-20 from "Access to Insight" at: http://www.accesstoinsight.org/tipitaka/sn/sn54/sn54.013.than.html.
- Thanissaro Bhikkhu (trans.) (1995b). Satipatthana Sutta: Frames of Reference (MN 10). Retrieved on 2007-05-20 from "Access to Insight" at: http://www.accesstoinsight.org/tipitaka/mn/mn.010.than.html.
- Thanissaro Bhikkhu (trans.) (1997). Kayagata-sati Sutta: Mindfulness Immersed in the Body (MN 119). Retrieved on 2007-05-20 from "Access to Insight" at: http://www.accesstoinsight.org/tipitaka/mn/mn.119.than.html.
- Thanissaro Bhikkhu (trans.) (2000). Maha-satipatthana Sutta: The Great Frames of Reference (DN 22). Retrieved on 2007-05-20 from "Access to Insight: Readings in Theravada Buddhism," at http://www.accesstoinsight.org/tipitaka/dn/dn.22.0.than.html.
- Thanissaro Bhikkhu (trans.) (2006a). Arittha Sutta: To Arittha (On Mindfulness of Breathing) (SN 54.6). Retrieved on 2007-05-20 from "Access to Insight" at: http://www.accesstoinsight.org/tipitaka/sn/sn54/sn54.006.than.html.
- Thanissaro Bhikkhu (trans.) (2006b). Dipa Sutta: The Lamp (SN 54.8). Retrieved on 2007-05-20 from "Access to Insight" at: http://www.accesstoinsight.org/tipitaka/sn/sn54/sn54.008.than.html.
Further reading
- Mindfulness with Breathing by Buddhad?sa Bhikkhu. Wisdom Publications, Boston, 1996. ISBN 0-86171-111-4.
- Breath by Breath by Larry Rosenberg. Shambhala Classics, Boston, 1998. ISBN 1-59030-136-6.
- Tranquillity and Insight by Amadeo Sole-Leris. Shambhala, 1986. ISBN 0-87773-385-6.
- "The Anapanasati Sutta / A Practical Guide to Mindfulness of Breathing and Tranquil Wisdom Meditation" by Bhante Vimalaramsi. Yin Shun Foundation, January 1999; First edition (1999). ASIN: B00183T9XW
External links
- Ekottara ?gama 17.1: The ?n?p?nasm?ti S?tra
- Analysis of the ?n?p?nasati Sutta
- ?n?p?nasati, a free e-book by Buddhadasa
- ?n?p?nasati - Mindfulness with Breathing: Unveiling the Secrets of Life by Buddhadasa
- ?n?p?nasati instructions from Bhante Vimalaramsi
- ?n?p?nasati: A concise instruction by Pa Auk Sayadaw
- Basic Breath Meditation Instructions by Thanissaro Bhikkhu
Source of the article : Wikipedia
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