The Ultimate Guide to Anapanasati Meditation

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Instructions on how to find peace with Buddhist breathing techniques
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Anapanasati, which means “mindfulness of breathing,” or breath meditation, is a core contemplative practice of Buddhism. Its practice builds mindfulness and concentration through the relaxation and stilling of body, feelings, and mind. According to the Buddha, meditation’s ultimate goal is the attainment of Nibbana (Nirvana), the extinction of suffering. [1] Reaching this goal can be challenging but not impossible. Keep reading to learn how you can attain peace and find pleasure in stillness with breath-focused meditation.

How to Practice Anapanasati

  1. Sit upright in a comfortable cross-legged position.
  2. Close your eyes and focus on your inhales and exhales.
  3. Count your breaths in cycles of 10: inhale (1), exhale (2), and so on.
  4. Repeat the cycle once you’ve counted to 10.
  5. Let go of negative thoughts and feelings as they come up.
Section 1 of 6:

What is Anapanasati?

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    Also known as Ānāpānasati Sutti and breath meditation, this spiritual practice is the core of Buddhist meditation. The practice uses inhalations and exhalations to cleanse the mind, body, and spirit. It’s believed that breathing intentionally can cultivate a spiritual awakening and become more mindful. [2]
    • Traditionally, the practice brings you through 4 foundations of mindfulness to find peace: body, feelings, mind, and mind-objects.
    • Some Buddhists incorporate mantras or affirmations with each foundation, like “I breathe in experiencing joy” and “I breathe out experience joy.” [3]
    • In Sanskrit, sati means “mindful” and ānāpāna means “inhale and exhale.” [4]
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Section 2 of 6:

How to Practice Anapanasati Meditation

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    Meditation coach Masha Kouzmenko recommends looking for a quiet place that inspires a contemplative attitude. [5] The practice of breath meditation focuses on the subtle movement of the breath, so stray noises can easily disrupt it. Bring your meditation practice to a quiet place, like a back porch or bedroom. [6]
    • Buddhist instructional sutras (or suttas in Pali) recommend using abandoned buildings, deep forests, or the foot of a tree for an extended period of practice.
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    The Buddha's instructions indicate that sitting with a straight back is the best position for Anapanasati, as this posture allows energy to flow freely. [7] So, sit up straight, roll your shoulders back, and relax. The more comfortable you feel, the better. [8]
    • The traditional choice is the lotus position—seated cross-legged with the right foot tucked on top of the left thigh and the left foot on top of the right thigh. If your body cannot accommodate this, use a comfortable cross-legged posture or sit on a chair.
    • If needed, gently and mindfully lay your back against a chair, wall, or tree trunk.
    • Place your hands anywhere that feels comfortable. A common choice is to place them on your lap with both palms upward.
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    Take a moment to relax your body and let go of any thoughts that may come. Then, once the mind has settled, start concentrating on your breath. You don’t need to do anything special during this step—just be aware of your breathing and try to rid all other things from your mind. [9]
    • If you have difficulty concentrating just on the breath, try focusing on a part of your body, too, such as the tip of your nose or upper lip.
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    This step is optional, but it can be very helpful for beginners (and prevent your mind from wandering). Maintain your focus on your breath. Then, start counting the breaths as follows: 1 (inhale), 1 (exhale), then 2 (inhale), 2 (exhale), and so on up to 10. Restart the count once you get to 10. [10]
    • Stop counting when your mind is focused entirely on your breathing.
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    Without consciously altering your breath, follow the changes in its patterns and characteristics. If you take a long breath, note that it’s long. If it’s a short breath, do the same. Notice and experience how each breath feels. [11]
    • The purpose of this step is to train you to become aware of the natural transition and relaxation of the breath during meditation.
    • As you maintain mindfulness, your breathing will become fine and delicate, and your body should feel more and more at ease.
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    While you meditate, a mental image or sign may arise, such as a bright light, mist, or wheel. If you notice a sign, bring your attention to it as you continue to breathe. At first, the sign may appear vague or unsteady, but as you focus on it, it may become clearer as you enter a stage of deep concentration. [12]
    • Attempting to shift focus from your breath to the image might cause it to disappear, but don’t worry! The more you practice, the more success you’ll have at intensifying the image.
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    As you meditate, you may experience intense emotions. This experience is what Buddha described as “experiencing rapture” ( PITI ), “experiencing bliss” ( sukha ), and “experiencing the mind.” [13] These are the aspects of yourself, whether pleasant or negative. Embrace the positive emotions, but do your best to mentally move away from negative ones, like greed and conceit. [14]
    • Negative emotions are known as “defilements” in Buddhist tradition.
    • Processing these emotions can come in 4 stages: contemplate impermanence, contemplate fading away, contemplate cessation, and contemplate relinquishment. Traditionally, successful Anapanasati is about letting go of (or relinquishing) what no longer serves you.
    • Keep in mind that these stages do not come quickly or easily. But with time and practice, you can find peace. [15]
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    Once you’ve reached an end to your meditation, take a moment to reflect on what you’ve lost and gained—what have you learned? Consider how the breath-driven gradually stilled your body, feelings, and thoughts. [16]
    • Your practice is done whenever you feel like it is! Set a timer if you’d like to aim to meditate for a specific amount of time or continue meditating until you feel satisfied or come across a mental sign.
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Section 3 of 6:

Ways to Improve Your Practice

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    When you get into a meditative state, aim to be in the same level of focus every time. [17] A simple analogy to consider is sound—create an even, middle pitch. Too much effort is like turning up the volume; too little is like turning the volume down. When too much effort is applied, the mind aches or the breath becomes unsettled; with too little effort, the breath and focus drop off. [18]
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    As you practice, you might find the breath getting more and more subtle as you relax. Eventually, there may be a time when the breath seems to disappear. Do your best to focus on the breath no matter what to maintain an even and level practice. [19]
    • Mindfulness is different for everyone, so don’t worry if it’s difficult to concentrate. Remember, honing your mindfulness skills takes time.
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    Regularly stretching can help you feel relaxed before, while, and after meditating. Try doing a quick yoga flow before your meditation, or do a couple of arm and neck stretches before you stand up afterward. [20]
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    The more often you meditate, the easier it’ll become and the more benefits you’ll receive. Aim to meditate in the same location every day for the same time. Kouzmenko recommends making it a daily habit—think of it as a time to unwind and take care of yourself. [21]
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Section 4 of 6:

Benefits

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    Anapanasati meditation has been proven to help improve overall health and well-being. It’s believed that those who practice regularly are able to manage chronic symptoms and possibly reverse lifelong effects. Studies have shown that breath meditation can: [22]
    • Boost the immune system [23]
    • Lower the risk of cardiovascular disease
    • Balance blood pressure
    • Lower heart rate
    • Improve airflow
    • Reduce headaches and migraines
    • Improve sleep quality
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    Those who practice Anapanasati regularly say their mood has significantly improved. The calming breaths and repeated affirmations ease anxieties and stress, leading to a happier life. [24]
    • Similarly, meditation has also been linked to better focus and overall productivity. Regular practice has been shown to help improve memory and cognitive function. [25]
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Section 5 of 6:

The History of Anapanasati

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    Anapanasati or Ānāpānasati Sutti originates from Buddhist culture. The mindful practice is rooted in natural spiritual beliefs. Buddha (who lived from 563 to 483 BC) is believed to have practiced Anapanasati himself. [26] In Buddhism, Ānāpānasati Sutti is a gateway to spiritual awareness, awakening the spirit and mind. [27]
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    Chinese monks took inspiration from Buddhism, adopting a version of Ānāpānasati Sutti into their own cultural and spiritual practices. With the popularity of the practice, more Buddhist scripture was translated into Chinese, and Buddhism became more widely known across China. [28]
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Section 6 of 6:

Anapanasati vs. Vipassana

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    Like Anapanasati, Vipassana is a form of meditation; however, unlike Anapanasati, it focuses on the universal law of nature and involves walking along a path with intention. [29] Vipassana is a logical meditation with the goal of mental purification through self-observation. Through this meditative practice, you dive deep into the mind, shifting through negativities. [30]
    • In contrast, Anapanasati is an observative meditation that concentrates on inhaling and exhaling to release negativity.
    • Anapanasati and Vipassana work hand in hand. While the core practices have different focuses and goals, you cannot practice one without the other.

Expert Q&A

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  • Question
    How should I meditate as a beginner?
    James Brown
    Meditation Coach
    James Brown is a San Francisco Bay Area-based teacher of Vedic Meditation, an easy and accessible form of meditation with ancient roots. James completed a rigorous 2-year study program with Vedic masters, including a 4-month immersion in the Himalayas. James has taught thousands of people, individually, and in companies such as Slack, Salesforce, and VMWare.
    James Brown
    Meditation Coach
    Expert Answer
    It can help to sit with your back straight so you can focus and stay alert. Try to meditate and focus for around 10–20 minutes at a time.
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  • Question
    How should I practice meditation if I'm only a beginner?
    Masha Kouzmenko
    Meditation Coach
    Masha Kouzmenko is a Meditation Coach and the Co-Founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga instruction to businesses. She has over five years of meditation and yoga instruction experience and specializes in guided meditation. She has a BA in Economics from the University of California, Berkeley.
    Masha Kouzmenko
    Meditation Coach
    Expert Answer
    Just set a few minutes aside every day so you develop a consistent routine. Over time, you can meditate for longer sessions.
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  • Question
    How do you tell if you are meditating correctly?
    Masha Kouzmenko
    Meditation Coach
    Masha Kouzmenko is a Meditation Coach and the Co-Founder of Silicon Valley Wellness, a company based in the San Francisco Bay Area that provides holistic health education services such as mindfulness meditation and yoga instruction to businesses. She has over five years of meditation and yoga instruction experience and specializes in guided meditation. She has a BA in Economics from the University of California, Berkeley.
    Masha Kouzmenko
    Meditation Coach
    Expert Answer
    Let go of the idea that you have meditate in a certain way. During meditation, try to let go of control so you can have a deeper experience. I think that's actually something most people can appreciate, because at some point, everyone gets tired of controlling things and trying to hold on to everything so much.
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      References

      1. ↑ http://www.dhammatalks.net/Books3/Bhikkhu_Buddhadasa_Anapanasati_Mindfulness_with_Breathing.htm
      2. ↑ https://oxygenyogaandfitness.com/meditation-on-breathing/
      3. ↑ https://www.buddhistinquiry.org/article/mindfulness-of-breathing-anapanasati-sutta-mn-118/
      4. ↑ https://www.wisdomlib.org/definition/anapanasati
      5. ↑ Masha Kouzmenko. Meditation Coach. Expert Interview. 26 March 2020.
      6. ↑ https://vipassana.com/meditation/anapanasati_meditation_on_breathing.html
      7. ↑ http://www.accesstoinsight.org/lib/authors/ariyadhamma/bl115.html
      8. ↑ https://vipassana.com/meditation/anapanasati_meditation_on_breathing.html
      9. ↑ https://www.buddhistinquiry.org/article/mindfulness-of-breathing-anapanasati-sutta-mn-118/
      1. ↑ http://www.accesstoinsight.org/lib/authors/ariyadhamma/bl115.html
      2. ↑ https://vipassana.com/meditation/anapanasati_meditation_on_breathing.html
      3. ↑ http://www.buddhanet.net/pdf_file/anapanasati.pdf
      4. ↑ https://ibc-elibrary.thanhsiang.org/files/public/mindfulness_traditions_compassionate.pdf
      5. ↑ https://trans4mind.com/personal_development/buddhist/defilements.htm
      6. ↑ http://www.vipassanadhura.com/whatis.htm
      7. ↑ https://oxygenyogaandfitness.com/meditation-on-breathing/
      8. ↑ https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-meditate-for-beginners/
      9. ↑ http://www.yogajournal.com/article/practice-section/breathing-lessons/
      10. ↑ https://plumblossomsangha.wordpress.com/mindfulness-exercises/
      11. ↑ https://www.yogajournal.com/lifestyle/balance/stress-balance/a-5-minute-yoga-sequence-to-help-you-sit-still-in-meditation/
      12. ↑ Masha Kouzmenko. Meditation Coach. Expert Interview. 26 March 2020.
      13. ↑ https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know
      14. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10355843/
      15. ↑ https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know
      16. ↑ https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
      17. ↑ https://www.metmuseum.org/toah/hd/buda/hd_buda.htm
      18. ↑ https://www.dhammatalks.org/suttas/MN/MN118.html
      19. ↑ https://www.pewresearch.org/religion/2023/08/30/buddhism/
      20. ↑ https://www.vridhamma.org/What-is-Vipassana
      21. ↑ https://www.vridhamma.org/What-is-Anapana#DifferencefromVipassana

      About This Article

      Article Summary X

      Breath meditation, or Anapanasati, is a mindfulness practice that focuses on the breath. To get started, find a quiet, peaceful place and sit down with your back straight and your legs crossed. Spend a few minutes relaxing while you breathe through your nose. Once you feel relaxed, focus on the sensations of breathing. Silently count your breaths until you reach 10 inhales and 10 exhales, then start over again. This will help you stay focused. Eventually, you should be able to focus on your breaths without counting. Once this happens, allow yourself to become aware of other things you might experience during your meditation, such as mental images of bright lights or gentle mists. These are called “learning signs.” If you find yourself dwelling on negative emotions, gently and consciously let them go.

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