31asb asubha practice strategy: set a calendar alert to change your pc desktop background image once a week

🐉  ( 7sb☀️ )

If you're a serious Buddhist, this is the bare minimum of Dhamma you should have memorized.

Once you've got it memorized by heart, recited daily and fluently, it only takes the time of 7 full breath cycles to recite this minimal amount of essential Dhamma.

I take a nice luxurious relaxed inhale, and then recite these 7 Dharmas on each exhale. 

I've indicated the parts that must be memorized in Pali (≈ the Buddha's native language).

This is because these phrases contain important words that are frequently mistranslated and misinterpreted, drastically altering the meditation system. So by memorizing it in the Buddha's tongue, you give yourself your rightful privilege and duty to interpret it according to your evolving understanding in how it accords with the suttas, rather than trusting someone else's translation and interpretation. 

The rest you can memorize in English or your preferred native language.

1. first breath:  Sammā-Sati 🐘

right-remembering [of ☸Dharma instructions]

(memorize in Pali - non negotiable)

kāye kāyā-(a)nu-passī viharati...	Body-as-body – continuous-seeing (he) abides-in, ...

vedanāsu vedanā-(a)nu-passī viharati...	Experienced-sensations-(as)-experienced-sensations – continuous-seeing (he) abides-in...

citte cittā-(a)nu-passī viharati...	Mind-as mind – continuous-seeing (he) abides-in,...

dhammesu dhammā-(a)nu-passī viharati	☸Dhamma-[teachings]-as-☸Dhamma – continuous-seeing (he) abides-in,
ātāpī sampajāno satimā,	(he is) ardent 🏹, (a) lucid-discerner 👁, (a) rememberer 🐘,
vineyya loke abhijjhā-do-manassaṃ;	vanquishing worldly avarice-(and)-distressed-mental-states.

(Elided form of the satipatthana formula allows you to recite in one breath comfortably, give you time and space to focus on recited reminder to  see the body, sensations, mind as it is according to reality)

2. second breath: The heart of EBT meditation: the 7 awakening factors and their causal sequence

 (this is essentially a condensed synopsis of SN 46.3)

(memorize in Pali - non negotiable)

(implied: pamojja and pīti would result from contact with inspiring monks)
(0. 👂 Bhikkhūnaṃ dhammaṃ sutvā)	0. 👂 listen to Dhamma [teaching] from a monk [and memorize it]
(1. 🐘 Sati: taṃ Dhammaṃ anus-sarati anu-vitakketi)	1. 🐘 that Dhamma [teaching] (he) recollects and thinks about
(2. 💭 Dhamma-vicaya: taṃ dhammaṃ paññāya, pa-vicinati pa-vicarati pari-vīmaṃsam-āpajjati )	2. 💭 that Dhamma discerning; he discriminates, evaluates, investigates
(3. 🏹 Vīriya: āraddhaṃ hoti vīriyaṃ a-sallīnaṃ.)	3. 🏹 his aroused vigor is not-slackening
(4. 😁 Pīti: Āraddha-vīriyassa uppajjati pīti nir-āmisā,)	4. 😁 his aroused vigor leads to arising of rapture not-carnal (of jhana)
(5. 🌊 Passaddhi: Pīti-man-assa, kāyo-pi passambhati, cittam-pi passambhati )	5. 🌊 with enraptured-mind, his body becomes pacified, his mind becomes pacified
(6. 🌄 Samādhi: Passaddha-kāyassa sukhino, cittaṃ samādhiyati.)	6. 🌄 with pacified body, he is in pleasure, mind becomes undistractable and lucid.
(7. 👁 Upekkha: so tathā-samāhitaṃ cittaṃ, sādhukaṃ ajjh-upekkhitā hoti)	7. 👁 he of such undistractable & lucid mind, thoroughly looks-upon-it-with-equanimity

The next four breaths of Dhamma to recite come from this sutta passage:

4 core meditations

1) asubha 🧟 → remove lust and passion
2) metta ☮️ → remove ill will
3) 16 APS 🌬️😤 → remove vitakka/thinking
4) a-nicca-sañña ⌛💭 → uproot pride, conceit, self

3. Third breath: 31asb🧟, 31 body parts

3. (pali or your preferred language, mentally picture each part)

kesā lomā nakhā dantā taco,	Head-hairs, body-hairs, nails, teeth, skin,
maṃsaṃ nhāru aṭṭhi aṭṭhi-miñjaṃ vakkaṃ,	flesh, tendons, bones, bone-marrow, kidneys,
hadayaṃ yakanaṃ kilomakaṃ pihakaṃ papphāsaṃ,	heart, liver, pleura, spleen, lungs,
antaṃ antaguṇaṃ udariyaṃ karīsaṃ,	Large-intestines, small-intestines, stomach, feces,
pittaṃ semhaṃ pubbo lohitaṃ sedo medo,	bile, phelgm, pus, blood, sweat, fat,
assu vasā kheḷo siṅghāṇikā lasikā muttan’ti.	tears, skin-oil, saliva, mucous, fluid-in-the-joints, (and) urine.

More important than the language you memorize in for 31asb, is visually memorizing each body part.

Here is an article to get you started on that, and explains why you need that skill:

31asb asubha practice strategy: set a calendar alert to change your pc desktop background image once a week

4. Fourth breath, the 4bv brahma vihara formula

(here just metta is given, the other 3 are the same you just substitute in karuna, mudita, etc. where 'metta' appears in the formula)

(STED 4bv☮️ → 1. Mettā🤝🤗)

🤝🤗 mettā-sahagatena cetasā	🤝🤗 (with) friendly-kindness-endowed mind,
ekaṃ disaṃ pharitvā	(in) one direction pervade,
viharati,	abide [like this].
tathā dutiyaṃ,	likewise (the) second [quarter],
tathā tatiyaṃ,	likewise (the) third [quarter],
tathā catutthaṃ;	likewise (the) fourth [quarter],
iti uddham-adho	Thus above,-below,
tiriyaṃ sabbadhi	across, everywhere,
Sabbat-tatāya	All-places,
sabbāvantaṃ lokaṃ	(to the) entire world
🤝🤗 mettā-sahagatena cetasā	🤝🤗 (with) friendly-kindness-endowed mind,
vipulena maha-g-gatena	vast, exalted,
appamāṇena a-verena	measureless, without-hostility,
A-byāpajjena pharitvā	without ill will, pervade.
viharati,	abide [like this].

5. Fifth breath: 16aps breath meditation

Full formula is here: 4👑☸ → STED → 16🌬️😤‍  

Here, just a condensed version of the 16 steps that can be recited in one exhale.

(memorize the following in Pali - non negotiable)

1. Dīghaṃ ... pajānāti...

2. rassaṃ ... pajānāti...

3. 🏃 sabba-kāya-p-paṭisaṃvedī ...

4. 🌊🏃 passambhayaṃ kāya-saṅkhāraṃ...

5. 😁 Pīti-p-paṭisaṃvedī... 

6. 🙂 sukhap-paṭisaṃvedī...

7. 💭 citta-saṅkhārap-paṭisaṃvedī...

8. 🌊💭 passambhayaṃ citta-saṅkhāraṃ...

9. citta-p-paṭisaṃvedī ...

10. 😁 abhip-pa-modayaṃ cittaṃ ...

11. 🌄 samādahaṃ cittaṃ ...

12. vimocayaṃ cittaṃ...

13. a-niccā-(a)nu-passī ...

14. vi-rāgā-(a)nu-passī ...

15. nirodhā-(a)nu-passī ...

16. paṭinissaggā-(a)nu-passī ...

6. sixth breath: impermanence to realize not self 

from 4👑☸ → AN‍ → AN 4 → AN 4.14 

uppannaṃ bhaddakaṃ samādhi-nimittaṃ	(with an) arisen excellent undistractible-lucidity-sign [a vivid image],
anu-rakkhati	(he) protects (it). (such as the)
aṭṭhika-saññaṃ	Skeleton-perception
puḷavaka-saññaṃ	worm infested [corpse] -perception
vinīlaka-saññaṃ	Black-ish / purple / discolored [corpse] –perception
Vic-chiddaka-saññaṃ	Full-of-holes [a fissured corpse] -perception
uddhumātaka-saññaṃ.	swollen [bloated corpse] -perception

(AN 6.29 connects the idea with corpse meditation, impermanence to realize not self)

(as with 31 body parts, what you're really shooting for is memorizing visual images that you can vividly bring to mind, and not just the words that invoke the image)

7. Seventh breath: 10 precepts to cover the vinaya / discipline / virtue ideas that need to be frequently recollected

A condensed version of KN Kp 2 -  that can be recited in one breath

1. pāṇ-ātipātā...

2. a-dinn’-ādānā...

3. a-brahmacariyā...

4. musā-vādā...

5. surāmeraya-majja-pamād-aṭṭhānā...

6. vi-kāla-bhojanā...

7. nacca-gīta-vādita-visūkadassanā ...

8. mālā-gandha-vilepana-dhāraṇa-maṇḍana-vibhūsanaṭṭhānā ...

9. uccā-sayana-mahā-sayanā...

10. jātarūpa-rajata-paṭiggahaṇā

veramaṇī-sikkhā-padaṃ samādiyāmi.

Example Pāḷi audio recording of the 7 breaths

This is part of my evening chanting program, it takes me about two minutes, and 7 breath cycles.

 I breathe in, and chant on each exhale.

This is also my daily covid test. The second chant especially, is challenging to do in one exhale. No way someone with covid could do that without coughing or gasping for air.  

audio link:

https://archive.org/details/7-breaths-to-nourish-a-baby-dragon

Recorded and released on first take, no mistakes. That's also a test of samādhi. I chant this fast and accurately every day, about the only time I make a mistake is if unexpected mucous or dryness in the mouth messes up my pronunciation. It's never an error in sati, sampajāno, or samādhi. Everything you do, every moment, is a fun challenge to test and assess your sati, sampajāno, samādhi.

If you're a serious disciple of the Buddha, you should have these 2 minutes worth of Dharma memorized by heart, and recite every day. If you can't spare two minutes for the Buddha, if there's something more important in your life to you than this, I have no words to express how I feel about that.

If I was ever going to teach meditation, before I'd even talk to a prospective student, I would expect them to have these 2 minutes memorized, and a strong familiarity with the main passages in The Raft ☸🚣‍. You'd get a grace period to have the key portions of the raft memorized by heart, but I would quiz you to make sure you could answer any question about it.  

If a prospective student were to say this is too hard, asking too much, then that just tells me they're not serious about their practice, and they have quite a different idea of which parts of  Dharma are the most important to know by heart.

 , 

 

The best way to memorize these 7 breaths is to record yourself

Record yourself reading some combination of pāḷi and english or your preferred language, and at pace that's comfortable for you.

Make two versions - one for chanting quickly for memory retention, and a second version where you read much more slowly and add pauses generously to give yourself time to think about each word, each phrase, and savor the meaning of the Dharma. 

Then as you memorize and become more familiar with it, make faster recordings as needed. 

How to use your recording in your daily practice

Listen and chant along with the recording of yourself as many times in the day as you think you need.

Once you have it memorized,  then I recommend what I do daily:

1. chanting fast just for memory retention (about 2 minutes or as long as you need) - this involves, sati, samādhi, sampajāno and vitakka (thinking to the extent of knowing the Dharma you're chanting has been chanted accurately).

2. chant once again, this time five to ten minute version where you have long pauses between each phrase so you can can add in vicāra (evaluating the meaning of the Dhamma you recite), and pīti, pamojja, and sukha (joy and happiness in appreciating the meaning of the words you chant).

If you got pīti and sukha going, then during those silent pauses between phrases, then you got a partial first jhāna going. If you also feel good strong force in your body, hands, feet, the inflationary jhānic force (see J.A.S.I. ('Jazzy') effect), then that means you may have some partial second jhāna or higher going as well.

During the time where you are vocally chanting, then first jhāna would not be possible according to SN 36.11. If you pay attention to the JASI force in the body, you can feel how the force is dissipated proportionally depending on if you chant loud, soft, whisper, or just mentally recite.  Then it becomes very clear why speech ceases in first jhāna, it dissipates the jhānic force. 

20th century simile

Just like you're taking a hot water shower and someone flushes the toilet with 5 gallons cold water, your hot shower gets a cold blast. In the same way, you pour cold water on first jhāna when you exert force to flap your vocal cords and lips. That first jhāna gets flushed away, but you can stop vocalizing and instantly feel the force return, like hot water returning to your shower, with practice.