Everyone knows how to breathe. But not everyone knows how to breath correctly! Breathing as an object of meditation leads to relaxation and there are many levels of relaxation.
The Buddha teaches in the Sattipattana Sutta that breathing involves the whole body and not just the nose, lips or abdomen. The Buddha said "I will breath in and out sensitive to the entire body."It seems that Buddha's definition of breathing is different from our mundane textbook definition of breathing! In fact, reknowned meditation masters in the past said that one can breathe through all the cells in the body (through pores in the skin up till the bone marrow in your spine!) and can even be one with the universe!
Buddha said that the key in breathing is to be mindful. The Buddha said, "Always mindful, he breathes in; mindful he breathes out." Mindful is the state of awareness of the functioning of the mind and body. In other words, it is the awareness of thought arising to perform the functions at the sense doors (aka the awareness of the five aggregates- form, feeling, perception, volition and consciousness at each sense door). At preliminary level, some meditation teachers teach their students to count their breaths. While counting helps in maintaining some form of concentration, it is not a form of mindfulness. So, do not mistake counting of breathing as mindfulness of breathing.
Buddha also said that breathing leads to total body relaxation. The Buddha said, "I will breath in and out calming bodily fabrications." During breathing meditation, one should not be too tense! Some meditation teachers teach students to place their attention at the nose or lips or abdomen. The instruction is correct. The students should take breathing as an object of meditation, meanwhile relaxing the whole body. Instead, many students misinterpreted this instruction and think that they have to focus and tense up their whole body and push at that spot! The end-result is that students will have muscle tension, energy blockage and may even blame their teacher for their wrong instructions.
Below is the an extract of what the Buddha says about natural breathing in the Satipatthana Sutta.
"And how does a monk remain focused on the body in & of itself?
There is the case where a monk — having gone to the wilderness, to the shade of a tree, or to an empty building — sits down folding his legs crosswise, holding his body erect and setting mindfulness to the fore.
Always mindful, he breathes in; mindful he breathes out.
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.'
Just as a skilled turner or his apprentice, when making a long turn, discerns, 'I am making a long turn,' or when making a short turn discerns, 'I am making a short turn'; in the same way the monk, when breathing in long, discerns, 'I am breathing in long'; or breathing out long, he discerns, 'I am breathing out long' ... He trains himself, 'I will breathe in calming bodily fabrication.' He trains himself, 'I will breathe out calming bodily fabrication.'
In this way he remains focused internally on the body in & of itself, or externally on the body in & of itself, or both internally & externally on the body in & of itself. Or he remains focused on the phenomenon of origination with regard to the body, on the phenomenon of passing away with regard to the body, or on the phenomenon of origination & passing away with regard to the body. Or his mindfulness that 'There is a body' is maintained to the extent of knowledge & remembrance. And he remains independent, unsustained by (not clinging to) anything in the world. This is how a monk remains focused on the body in & of itself."
- Extract from the Satipatthana Sutta (Buddha)
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Graphics and formatting: Ada
Author:
Jerome is a Buddhist practitioner that has learnt from Theravada, Mahayana and Tibetan traditions and is still learning! He first learnt meditation and Dharma from Theravadan monks and practitioners in the lineage of the Arahant Venerable Amatha Gavesi Maha Thero from Sri Lankaramaya Buddhist temple in Singapore. Then, he completed a Diploma in Buddhism from the Buddhist and Pali College in 2016. He also learnt from Zen Master Wu Jue Miao Tian (85th Zen Patriach) from the LingJi lineage in Taiwan in 2014 - 2015. Subsequently, he learnt from Garchen Rinpoche from the Drigar Thubten Dargye Ling tradition (Tibetan) and attended annual Om Mani Padme Hum and Om Ami Dewa Hrih retreats from 2015 till date. Currently, he is a disciple of Master Jin Bodhi (Mahayana) from Bodhi Meditation in Singapore and is an active volunteer there. Master Jin Bodhi is his main Dharma teacher. Jerome feels that Buddhism is not a religion but is a practical way to reduce our life's problems. The essence of Buddhism is not in the books or sutras but in the way we apply it into our lives. Having understood some aspects of Buddha's teaching, he wants to give back to the society and hopes to share his insights with everyone who has the affinity with him.
