The 16 Meditation Subjects in the Anapanasati Sutta

I. Contemplation of the Body:

1• Breathing in long, I know: “I am breathing in long.” Breathing out long, I know: “I am breathing out long.”

2• Breathing in short, I know: “I am breathing in short.” Breathing out short, I know: “I am breathing out short.”

3• “Experiencing the whole body (of breath), I breathe in”—“Experiencing the whole body, I breathe out.”

4• “Calming bodily formations, I breathe in”—“Calming bodily formations, I breathe out.”

II. Contemplation of Feelings:

1• “Experiencing rapture, I breathe in”—“Experiencing rapture, I breathe out.”

2• “Experiencing happiness, I breathe in”—“Experiencing happiness, I breathe out.”

3• “Experiencing mental formations, I breathe in”—“Experiencing mental formations, I breathe out.”

4• “Calming mental formations, I breathe in”—“Calming mental formations, I breathe out.”

III. Contemplation of the Mind:

1• “Experiencing the mind, I breathe in”—“Experiencing the mind, I breathe out.”

2• “With a gladdened mind, I breathe in”—“With a gladdened mind, I breathe out.”

3• “With a concentrated mind, I breathe in”—“With a concentrated mind, I breathe out.”

4• “With a liberated mind, I breathe in”—“With a liberated mind, I breathe out.”

IV. Contemplation of Mental Objects (Dhamma):

1• “Contemplating impermanence, I breathe in”—“Contemplating impermanence, I breathe out.”

2• “Contemplating dispassion, I breathe in”—“Contemplating dispassion, I breathe out.”

3• “Contemplating cessation, I breathe in”—“Contemplating cessation, I breathe out.”

4• “Contemplating relinquishment, I breathe in”—“Contemplating relinquishment, I breathe out.”