In anapanasati meditation, you mindfully observe your breathing. This breath awareness allows you to be anchored in the present moment, preventing thoughts about the past and future from rising. Such thoughts can generate happiness or sadness, desire or aversion, which meditation practitioners see as a source of suffering. Use the mediation to free yourself from suffering generated by uncontrolled thoughts. Anapanasati meditation will enable you to feel more in control of your life and train your mind not to generate unnecessary or distracting thoughts. When freed from judgment-clouding thoughts, you will be able to act more spontaneously and creatively in each moment of your life.
Dress in loose clothing and seat yourself comfortably in a quiet, isolated room. Keep your entire spine as straight as possible, but without rigidity and tension. To alleviate thoughts about time or fears of falling asleep, it might be helpful to set an alarm for the time you wish to meditate.
Close your eyes and allow your body to relax as you breathe.
Breathe only through your nose, and begin to focus on the sensations of your breath, such as the heat as it enters your nostrils and goes down into your lungs and the coolness as it travels back out. Be aware of other sensations you feel, but have no reaction to them. Just observe them passively, however gross or pleasant you find them to be. Understand and accept that inevitably, all sensation shall pass.
Allow your focus to fall on a particular area of sensation -- perhaps just above your lip or just inside the nose.
Focus on this one area of sensation, and make the focus even narrower, paying attention to nothing else, trying to get your area of focus down to a single cell. Observe the sensations in this one area equanimously, allowing no reaction to distract you from concentration.
Count inhalations and exhalations as "one-one," "two-two" and up to "eight-eight." Then count backward to one. This can also help focus concentration.
- Don't get angry or agitated if you're not doing it "right" and your mind wanders away from concentration. As soon as you realize your mind has wandered, just bring it back to focus on breathing. If you continue doing this, inevitably your mind will stop wandering away.
Items you will need
- An Open Mind
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