breath in, breath out

...(T)he Buddha spoke and said:

...the method of being fully aware of breathing, if developed and practiced continuously, will have great rewards and bring great advantages.

It is like this: the practitioner goes into the forest or to the foot of a tree...and sits stably...holding the body quite straight. Breathing in, one knows that one is breathing in; and breathing out, one knows that one is breathing out.

Breathing in a long breath, one knows, "I am breathing in a long breath;" breathing out a long breath, one knows, "I am breathing out a long breath."

Breathing in a short breath, one knows, "I am breathing in a short breath;" breathing out a short breath, one knows, "I am breathing out a short breath."

...This is how one practices.

"I am breathing in and making my whole body calm and at peace. I am breathing out and making my whole body calm and at peace."

"I am breathing in and am aware of the activities of the mind in me. I am breathing out and am aware of the activities of the mind in me." One practices like this.

"I am breathing in and concentrating my mind. I am breathing out and concentrating my mind." One practices like this.

The Full Awarenss of Breathing, if developed and practiced continuously according to these instructions, will be rewarding and of great benefit.

Taken from "The Sutra on Full Awareness of Breathing," translated by Thich Nhat Hanh.

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