《呼吸禪修法 The Practice of Breath Meditation (Ānāpānasati)》
《呼吸禪修法 The Practice of Breath Meditation (Ānāpānasati)》
（參照 SN54.10）
1. 到林野，或到樹下，或到空屋 （總之就是空曠無人打擾的地方）
2. 坐下，盤腿
3. 定置端直的身體
4. 建立當下的念（心清明地覺知、覺察當下）後，具有正念地吸氣、呼氣。同時放鬆、放下到極點
5. 接著可以參考以下步驟：
【身】
1. 當吸氣、呼氣長時，知道吸氣、呼氣長
2. 當吸氣、呼氣短時，知道吸氣、呼氣短 （呼吸因為心漸漸平靜，而變得微細）
3. 當吸氣、呼氣時，留意著呼吸的全個過程
4. 當吸氣、呼氣時，使呼吸自行慢慢平靜、平息
【受】
5. 當吸氣、呼氣時，經驗著喜
6. 當吸氣、呼氣時，經驗著樂
7. 當吸氣、呼氣時，經驗著心行 （以上都是形容進入初禪時的狀態。進入初禪時全身會有電流流過般的喜悅。心行指的是心的情緒、狀態）
8. 當吸氣、呼氣時，使心行輕安 （慢慢拋下尋[心有時忘記呼吸，而重新把注意力投入呼吸]、伺[心維持對呼吸的覺知]、喜、樂等禪支，進入更高的禪那）
【心】
9. 當吸氣、呼氣時，經驗著心
10. 當吸氣、呼氣時，使心喜悅
11. 當吸氣、呼氣時，集中著心
12. 當吸氣、呼氣時，使心解脫 （這四步驟為進入第四禪，因為進入第四禪的心清爽、滿足、集中、解脫於其餘一切禪支和煩惱，心保持中捨）
完成了止禪的修習後，我們轉修觀禪
【法】
13. 當吸氣、呼氣時，隨觀呼吸的無常
14. 當吸氣、呼氣時，隨觀著離欲 （心因為看到無常而厭倦身心，慢慢鬆開對它們的執著）
15. 當吸氣、呼氣時，隨觀著滅 （心因為放下的力量而保持中立、不造作、一切內心的造作此時滅去。）
16. 當吸氣、呼氣時，隨觀著捨離 （心捨棄了對呼吸、身心的執著）
禪修過後，不斷在日常生活中保持觀照呼吸下去，不要間斷，直到抵達痛苦的止息
(Reference: SN 54.10)
1. Go to a forest, to the root of a tree, or to an empty hut (in short, a quiet, open place free from disturbances).
2. Sit down, cross-legged.
3. Keep the body erect and straight.
4. After establishing present-moment mindfulness (clear, bright awareness of the present), breathe in mindfully and breathe out mindfully. At the same time, relax and let go to the max~
5. Then proceed with the following steps:
[Body (Kāya)]
1. When breathing in long, know "I am breathing in long"; when breathing out long, know "I am breathing out long."
2. When breathing in short, know "I am breathing in short"; when breathing out short, know "I am breathing out short" (the breath becomes subtle as the mind gradually calms).
3. While breathing in and out, attend to the entire process of the breath.
4. While breathing in and out, allow the breath to calm and settle naturally on its own.
[Feelings (Vedanā)]
5. While breathing in and out, experience rapture.
6. While breathing in and out, experience happiness.
7. While breathing in and out, experience the mental formations (the above describe the state upon entering the first jhāna. Upon entering the first jhāna, a joyful sensation like electric currents flows through the whole body. Mental formations refer to the emotions and states of the mind).
8. While breathing in and out, calm the mental formations (gradually letting go of initial application [when the mind momentarily forgets the breath and redirects attention to it], sustained application [maintaining awareness of the breath], rapture, and happiness—these jhāna factors—thus entering higher jhānas).
[Mind (Citta)]
9. While breathing in and out, experience the mind.
10. While breathing in and out, gladden the mind.
11. While breathing in and out, concentrate the mind.
12. While breathing in and out, liberate the mind (these four steps describes the fourth jhāna, for the mind that enters the fourth jhāna is clear, content, concentrated, and liberated from all remaining jhāna factors and defilements; it abides in equanimity).
After completing the practice of stillness meditation (samatha), we turn to the practice of insight meditation (vipassanā).
#### [Dhammas]
13. While breathing in and out, observe the impermanence of the breath.
14. While breathing in and out, observe dispassion (because the mind sees impermanence, it grows weary of body and mind and gradually releases attachment to them).
15. While breathing in and out, observe cessation (due to the power of letting go, the mind remains neutral and non-fabricating; all inner fabrication ceases at this point).
16. While breathing in and out, observe relinquishment (the mind abandons clinging to the breath, body, and mind).
After meditation sessions, continue to maintain mindful observation of the breath in daily life without interruption, until the complete cessation of suffering is reached.