Mindful Observation Through Mindful Breathing
The following guided meditation is a combination meditation from Asanga’s Grounds of Hearers, Jam-Yang-Shay-Pa’s concentration meditation on the breath, and the Anapanasati Sutta. These guided meditation instructions have been simplified and combined for contemporary use by lay meditators.
Observation of Observation – Mindfulness in Breathing
- Contemplate breathing in and out with complete mindfulness. Then do so by breathing in and out.
- Notice mindfully how a long breath feels in the body, and notice how a short breath feels in the body.
- With mindful contemplation notice the feeling in the body when you breathe in and out. Now do so with long and short breaths. Notice and experience the movement of your breath in and out, long and short.
- Calm the body. Continue to breathe in this way with an intention to purify your body of all defilements.
- Contemplate how your mind works when you meditate on your breath. Work on calming your mind.
- Now breathe with an intention to gladden your mind, calm your mind, and let go of your mind.
- Notice closely how it feels when you release your mind in mindful, calm breathing. Purify your mind!
- See if you can achieve meditative stabilization. Breathe in and out, long and short. Purity and notice!
- Allow your body and mind to experience inner joy. Simply breathe in and out, long and short.
- Contemplate the experience of a glimpse of impermanence in body and mind by breathing in and out.
- Notice the utter impermanence of thoughts, feelings, and breaths. They simply arise and fall, always!
- Just practice being your mind-body breath and release desires. Separate yourself from desire.
- Consider renunciation of ego-mind suffering in samsara. Let the body and mind breathe in and out.
- Did you experience any short experience of bliss in this breath meditation? Can you describe it?
- Was there any moment when you experienced inner happiness in this process? Can you describe it?
For more information refer to Zahler, L. (2009). Study and Practice of Meditation: Tibetan Interpretations of Contemplation and Formless Absorption. Ithaca, NY: Snow Lion Publications, pp. 105-136.
Anthony R. Quintiliani, PhD., LADC
From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont
Author of Mindful Happiness
