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FOUR FORMALITIES
4. Musāvādā veramaṇī sikkhāpadaṃ samādiyāmi. "I undertake the precept to abstain from
false speech."
”Reverend Sir, please teach me ANAPANA Meditation so that I may experience the Nibbanic
Peace within.”
”Reverend Sir, please teach me VIPASSANA Meditation so that I may experience the
Nibbanic Peace within.”
ANAPANA INSTRUCTIONS
Now focus your entire attention below the nose, at the center of the upper lip. attentively
breathing in, attentively breathing out, feeling the touch of the breath as you breath in, feeling
the touch of the breath as you breath out, at the same time noting in, as you breath in, Noting
out, as you breath out. Again with a few slightly harder intentional breathing, conscious and
steady breathing. After a while when the attention settles, and become steady, slowly with used
to natural, normal breathing.
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