The 16 Exercises of Mindful Breathing Song

Words from the sutra "Discourse on the Full Awareness of Breathing", Anapanasati Sutta

Music by Sr. Trang Hieu Duc. Metta Meditation by the Plum Village Sisters.

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1. ‘Breathing in a long breath, I know I am breathing in a long breath. Breathing out a long breath, I know I am breathing out a long breath.

2. ‘Breathing in a short breath, I know I am breathing in a short breath. Breathing out a short breath, I know I am breathing out a short breath.

3. ‘Breathing in, I am aware of my whole body. Breathing out, I am aware of my whole body.’ He or she practices like this.

4. ‘Breathing in, I calm my whole body. Breathing out, I calm my whole body.’ He or she practices like this.

5. ‘Breathing in, I feel joyful. Breathing out, I feel joyful.’ He or she practices like this.

6. ‘Breathing in, I feel happy. Breathing out, I feel happy.’ He or she practices like this.

7. ‘Breathing in, I am aware of my mental formations. Breathing out, I am aware of my mental formations.’ He or she practices like this.

8. ‘Breathing in, I calm my mental formations. Breathing out, I calm my mental formations.’ He or she practices like this.

9. ‘Breathing in, I am aware of my mind. Breathing out, I am aware of my mind.’ He or she practices like this.

10. ‘Breathing in, I make my mind happy. Breathing out, I make my mind happy.’ He or she practices like this.

11. ‘Breathing in, I concentrate my mind. Breathing out, I concentrate my mind.’ He or she practices like this.

12. ‘Breathing in, I liberate my mind. Breathing out, I liberate my mind.’ He or she practices like this.

13. ‘Breathing in, I observe the impermanent nature of all dharmas. Breathing out, I observe the impermanent nature of all dharmas.’ He or she practices like this.

14. ‘Breathing in, I observe the disappearance of desire. Breathing out, I observe the disappearance of desire.’ He or she practices like this.

15. ‘Breathing in, I observe the no-birth, no-death nature of all phenomena. Breathing out, I observe the no-birth, no-death nature of all phenomena.’ He or she practices like this.

16. ‘Breathing in, I observe letting go. Breathing out, I observe letting go.’ He or she practices like this.

[Metta Meditation]

May I be aware of my breath at all times

May my body be peaceful and relaxed

May my steps be gentle and at ease

and my eyes be compassionate

As an offering to myself, my parents and my loved ones.

May my feelings be peaceful and calm

May my heart and mind be fresh, light and in harmony

May joy and happiness be cultivated

As an offering to myself, to my teacher and friends

and to all creatures supporting my life.

May my mind be quiet, awake and clear

May my mind always be directed to wholesome ways

May I maintain my concentration on the beauties of life, to see the wisdom of life

As an offering to myself, to every wish of the people and to the callings of the world.

With lightness, may I always be aware of the impermanence of all that is

May I be free from craving and aversion

May I dwell in equanimity and love

May mother earth be at peace and continue to offer her love and beauty,

to forgive and embrace.

As an offering to myself, to the land of the Three Jewels and to the entire cosmos.