It is supposedly a transcript from the buddha discources.
There is nothing "spiritual" about it and is very systematic (basically lists of what to do) and worded very carefully. Most practaces I have gone to seem to lack the precice details.
Here is the main part, sorry for the length, but I tried to summarise and it would not do.
"Now how is mindfulness of in-&-out breathing developed & pursued so as to be of great fruit, of great benefit?
"There is the case where a monk, having gone to the wilderness, to the shade of a tree, or to an empty building, sits down folding his legs crosswise, holding his body erect, and setting mindfulness to the fore.[1] Always mindful, he breathes in; mindful he breathes out. "
"[1] Breathing in long, he discerns that he is breathing in long; or breathing out long, he discerns that he is breathing out long. [2] Or breathing in short, he discerns that he is breathing in short; or breathing out short, he discerns that he is breathing out short. [3] He trains himself to breathe in sensitive to the entire body,[2] and to breathe out sensitive to the entire body. [4] He trains himself to breathe in calming bodily fabrication (the breath),[3] and to breathe out calming bodily fabrication.
"[5] He trains himself to breathe in sensitive to rapture, and to breathe out sensitive to rapture. [6] He trains himself to breathe in sensitive to pleasure, and to breathe out sensitive to pleasure. [7] He trains himself to breathe in sensitive to mental fabrication (feeling & perception), and to breathe out sensitive to mental fabrication. [8] He trains himself to breathe in calming mental fabrication,[4] and to breathe out calming mental fabrication.
"[9] He trains himself to breathe in sensitive to the mind, and to breathe out sensitive to the mind. [10] He trains himself to breathe in satisfying the mind, and to breathe out satisfying the mind. [11] He trains himself to breathe in steadying the mind, and to breathe out steadying the mind. [12] He trains himself to breathe in releasing the mind, and to breathe out releasing the mind.[5]
"[13] He trains himself to breathe in focusing on inconstancy, and to breathe out focusing on inconstancy. [14] He trains himself to breathe in focusing on dispassion [literally, fading], and to breathe out focusing on dispassion. [15] He trains himself to breathe in focusing on cessation, and to breathe out focusing on cessation. [16] He trains himself to breathe in focusing on relinquishment, and to breathe out focusing on relinquishment.
Comments
If you can see through the language, repetitiveness and overlook some of the context setting, the best resource is here.
http://www.greatwesternvehicle.org/ati_website/canon/sutta/m...
It is supposedly a transcript from the buddha discources.
There is nothing "spiritual" about it and is very systematic (basically lists of what to do) and worded very carefully. Most practaces I have gone to seem to lack the precice details.
Here is the main part, sorry for the length, but I tried to summarise and it would not do.
"Now how is mindfulness of in-&-out breathing developed & pursued so as to be of great fruit, of great benefit?
"There is the case where a monk, having gone to the wilderness, to the shade of a tree, or to an empty building, sits down folding his legs crosswise, holding his body erect, and setting mindfulness to the fore.[1] Always mindful, he breathes in; mindful he breathes out. "
"[1] Breathing in long, he discerns that he is breathing in long; or breathing out long, he discerns that he is breathing out long. [2] Or breathing in short, he discerns that he is breathing in short; or breathing out short, he discerns that he is breathing out short. [3] He trains himself to breathe in sensitive to the entire body,[2] and to breathe out sensitive to the entire body. [4] He trains himself to breathe in calming bodily fabrication (the breath),[3] and to breathe out calming bodily fabrication.
"[5] He trains himself to breathe in sensitive to rapture, and to breathe out sensitive to rapture. [6] He trains himself to breathe in sensitive to pleasure, and to breathe out sensitive to pleasure. [7] He trains himself to breathe in sensitive to mental fabrication (feeling & perception), and to breathe out sensitive to mental fabrication. [8] He trains himself to breathe in calming mental fabrication,[4] and to breathe out calming mental fabrication.
"[9] He trains himself to breathe in sensitive to the mind, and to breathe out sensitive to the mind. [10] He trains himself to breathe in satisfying the mind, and to breathe out satisfying the mind. [11] He trains himself to breathe in steadying the mind, and to breathe out steadying the mind. [12] He trains himself to breathe in releasing the mind, and to breathe out releasing the mind.[5]
"[13] He trains himself to breathe in focusing on inconstancy, and to breathe out focusing on inconstancy. [14] He trains himself to breathe in focusing on dispassion [literally, fading], and to breathe out focusing on dispassion. [15] He trains himself to breathe in focusing on cessation, and to breathe out focusing on cessation. [16] He trains himself to breathe in focusing on relinquishment, and to breathe out focusing on relinquishment.