Anapanasati Meditation

Introduction

2,500 years ago, Gautama Buddha taught a technique of meditation which exactly corresponds to observation of one's normal breathing. This technique is called Anapanasati Meditation.

In Anapanasati meditation, one needs to maintain normal breathing and mindfully observe the naturally happening breath.

In ancient Pali language:

'Ana' means 'In-breath'

'Apana' means 'Out-breath'

'Sati' … means 'Observe'

3 Steps to practice Anapanasati Meditation

Right body posture

Adopt a very, very comfortable sitting posture where you feel fully relaxed
Hands should be clasped and all fingers should go into all the other fingers
Cross your legs
Eyes should be closed. Remove eye glasses

Be with your natural breath

All attention should constantly be on the normal, natural breath
Stop all mind functions, so ....
- No mantra chanting
- No visualizations
- Do not alter the breathing process by holding your breath or taking quick breaths

Cut all thoughts and return to your natural breath

All stray thoughts should be cut right away, as and when they arise
By paying absolutely no attention to our thoughts, we can be fully with our breath

Frequently Asked Questions

Do I need to get initiated into Anapanasati Meditation?

No initiation by a Guru is required to practice Anapanasati Meditation. If you are new to meditation then it is recommended to attend a class by an experienced Teacher.

When to meditate and for how long?

You can meditate at any time of the day. A gap of half an hour or so after a meal will be helpful.

The rule of thumb is to sit for meditation, minimum time according to your age.
- E.g. if you are 20 years of age, start with twenty minutes of meditation in a single sitting. If you are 40 years of age, then minimum forty minutes of meditation.

Do I need to keep my back straight for meditation?

It is not necessary to do so. Instead adopt a very comfortable posture so that there will not be any inconvenience to your body while meditating and you can focus on your in-breath and out-breath.

Why should I focus only on my breath during meditation?

The meditative state is a thought-free state and for that we need to cultivate the practice of resting our mind on an anchor. Our breath is always with us, wherever we are and it is a powerful anchor to the present moment. When we attune our mind to be with our natural breath, then gradually the density and number of thoughts reduce thereby taking us into the meditative state.

My legs start to feel numb during meditation. What should I do?

You can move or re-position your legs until you feel comfortable, but do not open your eyes while you adjust yourself.

I find it difficult to concentrate on my breathing for more than five minutes. What should I do?

When you concentrate it means that you are using your mind to focus exclusively on the breath. This requires effort and is difficult to sustain because your concentration can easily be disturbed by sounds in your environment. Meditation is NOT concentration. It is a relaxed and effortless watchfulness where we watch our breath while being present to whatever is happening in our surroundings. When we are watchful of our breathing, our meditation cannot be disturbed.

I continue to get distracted by my thoughts during meditation. What should I do?

Thoughts arise and disappear on their own accord if you don’t interact with them. Do not fight with your thoughts. As soon as you realize that you have been thinking, just bring your attention back to your breath. If a thought is clingy then just be present with it until it disappears on its own.

What are the stages of meditation?

There are three Stages of Meditation also referred to as ‘three happenings’.

The first stage ‘happens’ when we stay with our normal, natural, simple, easy, soft, tender, shallow, tranquil, peaceful flow of breath. In this stage, the mind becomes rather empty.

The second stage happens when a huge amount of cosmic energy (prana) enters the rather empty mind. Since Nature abhors vacuum, it fills the empty mind with corresponding amounts of cosmic energy. All five senses become very sharp during this stage.

The third stage happens when sufficient amount of cosmic energy enters the physical body and activates the Third Eye or the inner senses. This stage results in Third Eye experiences.

Is prayer, worship and mantra also a form of meditation?

Prayer is NOT Meditation

In prayer, we speak with God, in Meditation we listen to God. Most prayers are rooted in ego where we consider ourselves separate from God; Meditation takes us beyond this duality and we become one with God.

Worship is NOT Meditation

Worship is religious devotion to deities. Meditation is about devotion to self-discovery; hence it is not worship. Meditation is about emptying the mind. In prayer and worship, the mind is focused but not empty.

Mantra chanting is NOT Meditation

A mantra is a sound, word or group of words. Meditation is about inner and outer silence. So it is not about chanting of a mantra or repeating a Divine name. Constant repetition of a name or mantra is known as ‘Japa’, which is commonly used to still the mind. However, stilling the mind through Japa is a very long drawn-out process, unlike meditation.

How can I progress further in my meditation practice?

1) Join in a group meditation session

2) Make sure to practice during full moon days every month.

3) Practice meditation in nature (forest, parks, mountain region, etc.)

4) Use music - listen to your favourite classical/instrumental music while meditating.

5) Use pyramids as pyramid energy is very favourble for meditation practice.

6) Use pure crystals because crystals have the power of receiving and distributing cosmic energy.