Anapanasati 443371 225706817 2008-07-15T00:27:46Z Larry Rosenfeld 1639046 since [[Dhamma Vicaya]] has moved to [[dhamma vicaya]], remove wikipipe '''Ānāpānasati''' ([[Pali]]), meaning '[[mindfulness]] of [[breath]]ing' ("sati" means mindfulness; "ānāpāna" refers to inhalation and exhalation), is a fundamental form of [[meditation]] taught by [[the Buddha]]. According to this teaching, classically presented in the [[Anāpānasati Sutta]],<ref>In the Pali canon, the instructions for anapanasati are presented as either one tetrad (four instructions) or four tetrads (16 instructions). The most famous exposition of four tetrads &mdash; after which [[Theravada]] countries have a national holiday (see [[Uposatha#Special_uposatha_days|uposatha]]) &mdash; is the ''Anapanasati Sutta'', found in the [[Majjhima Nikaya]] (MN), sutta number 118 (for instance, see [http://www.accesstoinsight.org/tipitaka/mn/mn.118.than.html Thanissaro, 2006]). Other discourses which describe the full four tetrads can be found in the [[Samyutta Nikaya]]'s ''Anapana-samyutta'' (Ch. 54), such as SN 54.6 (Thanissaro, 2006a), SN 54.8 (Thanissaro, 2006b) and SN 54.13 (Thanissaro, 1995a). The one-tetrad exposition of anapanasati is found, for instance, in the ''Kayagata-sati Sutta'' ([[Majjhima Nikaya|MN]] 119; Thanissaro, 1997), the ''Maha-satipatthana Sutta'' ([[Digha Nikaya|DN]] 22; Thanissaro, 2000) and the ''[[Satipatthana Sutta]]'' (MN 10; Thanissaro, 1995b).</ref> practicing this form of meditation as a part of the [[Noble Eightfold Path]] leads to the removal of all defilements (''[[kilesa]]'') and finally to the attainment of ''[[Nibbana|nibbāna]]'' (nirvana). In both ancient and modern times, anapanasati by itself is likely the most widely used Buddhist method for contemplating bodily phenomena.<ref>Analayo (2006), p. 125.</ref> Traditionally, ''anapanasati'' is used as a basis for practicing ''meditative concentration'' ([[samadhi (Buddhism)|samadhi]]) until it reached the state of ''full absorption'' ([[jhana]]). It is the same state, reached by the Buddha during his quest for Enlightenment.<ref>{{Cite web|url=http://www.accesstoinsight.org/ptf/buddha.html|title=A Sketch of the Buddha's Life |accessdate=2007-12-03|publisher=Access to Insight}}</ref> In the [[Zen]] tradition, anapanasati is practiced with [[zazen]] or [[shikantaza]] (in the [[Soto]] tradition). Anapanasati can also be practised with other traditional meditation subjects including the [[satipatthana|four frames of reference]]<ref>In regards to practicing anapanasati in tandem with other frames of reference (''[[satipatthana]]''), Thanissaro (2000) writes: :At first glance, the four frames of reference for satipatthana practice sound like four different meditation exercises, but MN 118 [the ''Anapanasati Sutta''] makes clear that they can all center on a single practice: keeping the breath in mind. When the mind is with the breath, all four frames of reference are right there. The difference lies simply in the subtlety of one's focus.... [A]s a meditator get more skilled in staying with the breath, the practice of satipatthana gives greater sensitivity in peeling away ever more subtle layers of participation in the present moment until nothing is left standing in the way of total release. </ref> and [[mettā bhāvanā]].<ref>According to Kamalashila (2004), one practices anapanasati with mettā bhāvanā in order to prevent withdrawal from the world and the loss of compassion.</ref> == Buddhist origins == {{Buddhism}} The Buddha's teaching in this matter was based on his own experience in using anapanasati as part of his means of achieving his own [[bodhi|enlightenment]]. The Anāpānasati Sutta specifically concerns mindfulness of inhalation and exhalation, and recommends the practice of ānāpānasati meditation as a means of cultivating the [[Bojjhanga|seven factors of awakening]]: ''[[sati]]'' (mindfulness), ''[[dhamma vicaya]]'' (analysis), ''[[viriya]]'' (persistence), which leads to ''[[piti]]'' (rapture), then to ''[[passaddhi]]'' (serenity), which in turn leads to ''[[samadhi]]'' (concentration) and then to ''[[upekkhā]]'' (equanimity). Finally, the Buddha taught that, with these factors developed in this progression, the practice of ānāpānasati would lead to release (Pali: [[Nibbana|nibbāna]]; Sanskrit: nirvana) from suffering (''[[dukkha]]''). == The practice == The practice of anāpānasati varies. Typically, one begins by sitting in a comfortable position, with the back and neck straight, in a comfortable and peaceful environment. The meditator should breathe naturally, without attempting to change the length or depth of the breath.{Majjhima Nikaya, Sutta No. 118, Section No. 2, translated from the Pali} If the breath is short, the meditator should simply observe that the breath is short. If the breath is long, the meditator should simply observe that the breath is long. 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. Tutors will explain that, in an untrained mind, thoughts constantly arise, disturbing the focus. They arise and fall away, like waves in an ocean. If one disregards them, they slowly wither and disappear. On the other hand, if one pays them attention, one is soon lost in a web of thoughts. In this tradition there are two types of thoughts: thoughts from the past and thoughts about the future. These may bring happiness or sadness. It is said that, when left unattended, the mind will flit from one thought to another, wandering aimlessly. Practitioners are tutored to avoid their practice being disrupted by passing thoughts and to nudge themselves into concentrating on their breathing once again. A popular non-[[Pali Canon|canonical]] method used today, loosely based on the [[Visuddhimagga]], follows four stages: #counting each breath at the end of exhalation #counting each breath at the beginning of inhalation #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).<ref>{{cite book | last= Kamalashila | first= | coauthors= | year= 2004 | title=Meditation: The Buddhist Way of Tranquillity and Insight | publisher=Windhorse Publications; 2r.e. edition | location= Birmingham | id = ISBN 1-899579-05-2 | pages=}}. Regarding this list's items, the use of counting methods is not found in the [[Pali Canon]] and is attributed to the Buddhaghosa in his [[Visuddhimagga]], it is often thought to be an uneffective method as compared to Anapanasati (see, e.g., Analayo, 2006, p. 133, ''n''. 68).</ref> == Stages of Anāpānasati == Formally, there are sixteen stages — or contemplations — of ''ānāpānasati''. 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' ([[Pāli|Pali]]: ''kāya-sankhāra''). The second tetrad involves focusing on the feelings (''vedanā''), which are the 'mind-conditioner' ([[Pāli|Pali]]: ''citta-sankhāra''). The third tetrad involves focusing on the mind itself ([[Pāli|Pali]]: ''citta''), and the fourth on 'the truth' ([[Pāli|Pali]]: ''[[dharma|dhamma]]''). (Compare [[Noble Eightfold Path#Concentration|right mindfulness]] and [[satipatthana]].) Any anāpānasati 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.{{Fact|date=November 2007}} <table border="1" cellpadding="3" cellspacing="0" style="font-size:100%;"> <tr> <td style="background:#bbbbbb; text-align:center">'''Satipatthana'''</td> <td style="background:#bbbbbb; text-align:center">'''Anapanasati'''</td> <td style="background:#bbbbbb; text-align:center">Tetrads</td> <tr> <td>1. Contemplation of the body</td> <td>1. Breathing long</td> <td rowspan=4>First Tetrad</td> <tr> <td>&nbsp;</td> <td>2. Breathing short</td> <tr> <td>&nbsp;</td> <td>3. Experiencing the whole body</td> <tr> <td>&nbsp;</td> <td>4. Tranquillising the bodily activities</td> <tr> <td>2. Contemplation of feelings</td> <td>5. Experiencing rapture</td> <td rowspan=4>Second Tetrad</td> <tr> <td>&nbsp;</td> <td>6. Experiencing bliss</td> <tr> <td>&nbsp;</td> <td>7. Experiencing mental activities</td> <tr> <td>&nbsp;</td> <td>8. Tranquillising mental activities</td> <tr> <td>3. Contemplation of the mind</td> <td>9. Experiencing the mind</td> <td rowspan=4>Third Tetrad</td> <tr> <td>&nbsp;</td> <td>10. Gladdening the mind</td> <tr> <td>&nbsp;</td> <td>11. Centering the mind in samadhi</td> <tr> <td>&nbsp;</td> <td>12. Releasing the mind</td> <tr> <td>4. Contemplation of Dhammas</td> <td>13. Contemplating impermanence</td> <td rowspan=4>Fourth Tetrad</td> <tr> <td>&nbsp;</td> <td>14. Contemplating fading of lust</td> <tr> <td>&nbsp;</td> <td>15. Contemplating cessation</td> <tr> <td>&nbsp;</td> <td>16. Contemplating relinquishment</td> <tr> <td colspan=5 style="background:#eeeeee; text-align:left"><u>Table 1.</u> The Four Satipatthanas and the Sixteen Phases of Anapanasati.</td> </table> ==Meditation with breath== [[Anapanasati]] is a core meditation practice in [[Buddhism]], especially in the [[Theravada]] school, and involves merely being a ''"passive observer of the natural involuntary breathing process."''<ref>http://www.empty-universe.com/emptyuniverse/id36.htm</ref> rather than being in control of the breathing. In any case, [[anapanasati]] is not the only breathing-based type of [[Buddhist]] meditation. For example, in the [[Buddhist]] meditation practices of [[Tibet]], [[Mongolia]] and [[Japan]]ese [[Zen]] meditation, control of the breathing is an important element. In the [[throat singing]] so widely prevalent in the [[Buddhist]] monasteries of [[Tibet]] and [[Mongolia]]<ref>[http://home3.inet.tele.dk/hitower/voice.html The One Voice Chord<!-- Bot generated title -->]</ref> the long 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 [[Zen]] meditation, the emphasis is upon maintaining ''"strength in the abdominal area"'' <ref>[http://www.zbtc.org/docs/kongo/tanden.html Tanden: Source of Spiritual Strength<!-- Bot generated title -->]</ref> ([[tanden]]) and slow deep breathing during the long outbreath, again to assist the attainment of a mental state of one-pointed concentration. == See also == * [[Meditation]] > [[Buddhist meditation]] > [[Satipatthana]] * Associated mental factors: [[Vipassana]], [[Samadhi (Buddhism)|Samadhi]] * Buddhist discourses: [[Anapanasati Sutta]], [[Satipatthana Sutta]] == References == <references /> == Sources == === Primary sources=== * [[Thanissaro Bhikkhu]] (trans.) (1995a). ''Ananda Sutta: To Ananda (On Mindfulness of Breathing)'' ([[Samyutta Nikaya|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'' ([[Majjhima Nikaya|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'' ([[Majjhima Nikaya|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'' ([[Digha Nikaya|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)'' ([[Samyutta Nikaya|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'' ([[Samyutta Nikaya|SN]] 54.8). Retrieved on 2007-05-20 from "Access to Insight" at: http://www.accesstoinsight.org/tipitaka/sn/sn54/sn54.008.than.html. === Secondary sources === * Anālayo (2006). ''{{IAST|Satipaṭṭhāna}}: The Direct Path to Realization''. Birmingham, England: Windhorse Publications. ISBN 1-899579-54-0. * Kamalashila (1996; 2004 [2<sup>nd</sup> ed.]). Meditation: The Buddhist Way of Tranquillity and Insight. Birmingham: Windhorse Publications. ISBN 1-899579-05-2. Available on-line at http://kamalashila.co.uk/Meditation_Web/index.htm. == Further reading == * ''Mindfulness with Breathing'' by Buddhadāsa 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. == External links == * [http://www.pss.org/PSS/Movement/Movement_Societies.htm#Anapanasati Anapanasati Process] * [http://www.accesstoinsight.org/canon/sutta/majjhima/mn118.html Anapanasati Sutta] * [http://www.accesstoinsight.org/lib/bps/leaves/bl115.html Analysis of the Anapanasati Sutta] * [http://www.buddhanet.net/pdf_file/anapanasati.pdf A free e-book by Buddhadasa Bhikkhu on Anapanasati] * [http://www.abhayagiri.org/index.php/main/article_print/2/ Anāpānasati instructions from Ajahn Pasanno of Abhayagiri Buddhist Monastery] *[http://www.meditation4all.info meditation technique] * [http://www.dhammasukha.org/Study/books.htm Anāpānasati instructions from Bhante Vimalaramsi] * [http://www.what-buddha-taught.net/Books3/Bhikkhu_Buddhadasa_Anapanasati_Mindfulness_with_Breathing.htm Anāpānasati : Mindfulness of Breathing: Unveiling the Secrets of Life by Buddhadasa Bhikkhu] * [http://www.what-buddha-taught.net/Passano_Talks/Anapanasati.htm Anāpānasati : 35 Talks by Ajahn Passano] *[http://www.accesstoinsight.org/lib/authors/thanissaro/breathmed.html Basic Breath Meditation Instructions] by [[Thanissaro Bhikkhu]] {{Buddhism topics}} [[Category:Pali words and phrases]] [[Category:Buddhist meditation]] [[Category:Theravadan terms and concepts]] [[cs:Ánápána]] [[fr:Anapanasati]] [[nl:Anapanasati]] [[pl:Anapana]]