Breath Mindfulness Meditation (Anapanasati) – Step-by-Step Guide

This meditation is called Anapanasati.

In the Pali language:

• **Ana** = in-breath
• **Apana** = out-breath
• **Sati** = mindfulness

In English, this practice is referred to as breath-mindfulness meditation.

Anapanasati meditation is practiced by sitting comfortably, joining the hands, closing the eyes, and paying attention to the natural flow of the in-breath and out-breath. Nothing else is required:

• No visualization
• No chanting
• No need to think of any God or guru figure

Your breath itself is your guide.

---

Posture

• Sit comfortably on the floor, couch, bed, or chair. Keep the back and neck straight but relaxed (not stiff).
• You may sit:

- Cross-legged (half-lotus) on the floor, bed, or couch

- On a chair, feet resting on the ground or crossed at the ankles

• Clasp your palms gently (fingers interlaced). Rest your hands on your lap.
• Remove spectacles if wearing them.
• Close your eyes. Relax your forehead and eyebrows.
• Always remain relaxed — if you feel discomfort in your legs, back, shoulders, or neck, adjust posture as needed, but **keep your eyes closed** until the session ends.
• Use pillows/cushions for support if sitting upright is difficult. If cross-legged posture feels uncomfortable, switch to sitting on a chair.

---

Procedure

1. Sit in a comfortable posture.
2. Bring attention to the point where you feel the breath — typically the **tip of the nose** or **upper lip**.
3. Observe the natural flow of the breath — no force, no deep breathing.
4. Beginners may:

- Start with counting breaths (count up to 20 for each inhale–exhale cycle, then return to simply observing).

- Or notice chest/belly movement while breathing.

1. When thoughts distract you (mind-wandering), gently return awareness to the breath.
2. Be with your breath — stay relaxed, avoid straining your forehead or eyes.
3. Over time, you may feel sensations or “energy currents” across the body. Stay anchored in your breath.
4. Beginners may use soft, instrumental music to relax. With practice, silent meditation becomes preferable.

---

Duration of Meditation

• Beginners: at least **30 minutes daily**
• Recommended: as many minutes as your age (e.g., if you are 25, meditate for 25 minutes)

Best Time for Meditation

• Anytime during the day or night
• Leave a **2-hour gap** after heavy meals
• Early mornings are considered most ideal

---

Wisdom • Experience • Method • Peace • Meditation

By Sai KrupaSagar