Sugarplum Sangha

The Body

The Breath

And how do practitioners remain established in the observation of the body in the body?

“They go to the forest, to the foot of a tree, or to an empty room, sit down cross-legged in the lotus position, hold their body straight, and establish mindfulness in front of them. They breathe in, aware that they are breathing in. They breathe out, aware that they are breathing out. When breathing in a long breath, they know, ‘I am breathing in a long breath.’ When they breathe out a long breath, they know, ‘I am breathing out a long breath.’ When they breathe in a short breath, they know, ‘I am breathing in a short breath.’ When they breathe out a short breath, they know, ‘I am breathing out a short breath.’

“They use the following practice: ‘Breathing in, I am aware of my whole body. Breathing out, I am aware of my whole body. And then, ‘Breathing in, I calm my body. Breathing out, I calm my body.’

“Just as skilled turners know when they make a long turn, ‘I am making a long turn,’ and know when they are making a short turn, ‘I am making a short turn,’ so practitioners, when they breathe in a long breath, know, ‘I am breathing in a long breath,’ and when they breathe out a long breath, know, ‘I am breathing out a long breath,’ and when they breathe in a short breath, know, ‘I am breathing in a short breath,’ and when breathing out a short breath, know, ‘I am breathing out a short breath.’

“They use the following practice: ‘Breathing in, I am aware of my whole my whole body. Breathing out, I am aware of my whole body. Breathing in, I calm my whole body. Breathing out, I calm my whole body.’