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Why observe the natural breath?
Sayagyi U Goenka (1924 - 2013), Principal Teacher:
Breath is a true fact. It is the truth that is closely associated not only with our body but also with our mind. Like a scientist, we have to diligently discover the truth about ourselves, our body and mind. Moreover, this knowledge should be based at the experiential level and not on what we are told or study in books, etc.
We have started this practice of observing the natural breath, so that we can learn the truth about ourselves. This will enable us to get rid of our faults on the one hand and conserve and expand our virtues on the other. All this is possible only if we know our minds, and the mind can be known through the breath.
We are observing the breath, and in the process we begin to know our mind. While learning about the mind we can also reform it. The mind and respiration are closely linked. This will become more evident as you progress on the path of meditation. While observing the breath, some angry thoughts may occur in the mind. You will notice that the normal pace of the breath gets disturbed and it becomes fast and heavy. And the moment the mind gets rid of anger, the breath becomes normal. This shows how the impurities of the mind are related to our breathing process.
As you meditate further, you will understand all this better. But you will only understand this phenomenon clearly if you work with the pure, natural breath. If you add anything to the breath, or regulate the breath, then you will fail to grasp the actual reality. For these reasons, we work with the breath.
We experience how respiration is related not only to the body but to the mind as well. When we breathe in, the lungs get inflated with air and when we breathe out, the lungs are deflated. This is how the respiration is related to the body. And as it was just explained, if an impurity arises in the mind, the normal pace of the breath gets disturbed. This is how respiration is related to the mind.
Therefore, by observing the natural breath, we also observe the deeper part of the mind. Observing the natural breath in Anapana prepares the mind to practice
Vipassana.
From Questions and Answers with Sayagyi U Goenka (1924 - 2013), Dhamma Abha, Thailand, 3 July 2001
Question: Why do you give so much importance to the observation of normal respiration?
Goenkaji: Because the Buddha wanted you to. He is very clear that one must observe the breath as it is-
yathabhuta. If it is long, you are aware, "it is long"; if it is short, you are aware, "it is short".
Yathabhuta. If you make your respiration unnatural, artificial, you will give more attention to change the respiration according to your wishes. Your attention will not be with the reality as it is, but with something that you have created.
Therefore, we emphasize Anapana practice must be always natural breath - as it comes in naturally, as it goes out naturally. If it is long, just be aware that it is long. Don't try to make it short. If it is short, just be aware that it is short. Don't try to make it long. If it is going through the right nostril, then observe that it is going through the right nostril. If it is going through the left nostril, then observe it through the left nostril. When it passes through both the nostrils, observe the flow through both the nostrils.
Then you are working according to the instructions of the Enlightened One. Don't try to interfere with the natural flow of the breath. And if you find that the mind is wandering too much and you cannot feel the natural breath, then you may take a few - only a few - intentional breaths, very slightly hard breaths, so that you can bring your mind back to the observation of the breath. You have to keep in mind that your aim is to feel the natural breath. However soft it is, however subtle it is, you must be able to feel it. That is the aim.
Question: Why do you want us to keep our attention at the entrance of the nostrils and above the upper lip while practicing anapana-sati?
SNG: Because again, it is a very clear instruction given by the Enlightened One. In
Paṭisambhidamagga, he clearly says that you must be aware of the incoming breath, the outgoing breath, and
mukha-this area above the mouth. He calls it
mukhanimitta. He clearly explains it. What is
mukhanimitta? it means
nasikagge, the front portion of the nose at the entrance of the nostrils. Also, the Buddha says that it must be
Uttaroṭṭhassa majjhimappadese.
Uttara means above;
oṭṭha is lip; and
majjimappadese is the middle portion. And in the
Mahasatipaṭṭhana sutta, he says, establish your awareness here,
parimukhaṃ satiṃ upaṭṭhapetva. Sati means awareness;
parimukhaṃ means the area above the lips.
The Buddha is so clear in his instructions. We cannot deviate from his instructions. And as you practice, it becomes very clear why the Buddha chose this small area. This is the area over which the incoming breath and the outgoing breath must pass. The incoming and outgoing breath touches the area at the entrance of the nostrils and above the upper lip. That is why he wanted you to keep your attention here. For those with long noses, the breath is likely to touch the entrance of the nostrils. For those with short noses, it usually touches the area above the upper lip. So he chose this area-either at the entrance of the nostril,
nasikagge, or the middle part of the upper lip.
The Buddha does not want us to imagine that the breath is coming in or the breath is going out, you must actually feel it. When you are attentive, you can feel its touch somewhere in this area.
For a very new student, we say even if you feel the breath inside the nostrils, it is okay. But ultimately you have to be aware of the touch of the breath in this area. Why? Because for samadhi, concentration of mind,
citta ekaggata [one-pointedness of the mind] is very important. For a new student, a bigger triangle including the whole area of the nose is okay. But within a day or two, the student is asked to observe a smaller area. It becomes very clear, as you keep on progressing on the path given by the Buddha, that the area of concentration must be as small as possible.
It also becomes clear that the object of concentration must be very subtle. That is why when the mind is wandering too much, you are allowed to take a few hard breaths, but after that, you must come back to the natural breath. And as your mind gets concentrated, the breath will become softer and softer, finer and finer, shorter and shorter. You won't have to make any effort. It happens naturally. Sometimes the breath becomes so short, so fine, like a thin thread, that it feels as if immediately after coming out it makes a U-turn and enters the nostrils again. So when the area is small, the object of concentration is very subtle, and you continue without interruption, the mind becomes very sharp.
The Buddha was
sabbaññu - he knew everything so clearly. There is an important nerve centre in this area. When your mind is sharp and you are aware of this area, your mind becomes so sensitive that you start feeling some sensation in this area. The purpose of Anapana, the purpose of samadhi, is to take the next step of Vipassana. Vipassana is not Vipassana if you don't feel sensations.
Therefore, he taught us in a very systematic manner. Start on a small area with the natural breath. The breath will become subtler and subtler; the mind will become sharper and sharper. This area will become very sensitive and you will start feeling sensations.
Everywhere around the world, people coming to the courses and practicing the technique given by the Enlightened One, start feeling sensations in this area on the second or third day. The Buddha taught the technique, the path, very systematically. We don't want to deviate from what he taught.
Coming back to the first question of why we work with the natural breath - there are other techniques especially in India where one controls the breath, for example, the technique of Pranayama. One takes a deep breath and stops for some time; one exhales and stops for some time. We don't condemn other techniques.
We understand that Pranayama is good for physical health. But the Buddha wanted us to use the awareness of the natural breath to reach the next step of feeling sensations. This controlled breathing, Pranayama, is not suitable because it is artificial breath.
Buddha wanted us to observe natural breath because it takes us to the stage where we can practice Vipassana. Those who want to practice Pranayama for health reasons, let them practice it separately. Don't connect it with Anapana and Vipassana. When you practice Anapana, natural breath is important,
yathabhuta, as it is.
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Questions and Answers on Anapana (questions from children during Anapana courses)
More information on Anapana
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Vipassana Centres worldwide
