Anapana meditation is an ancient meditation technique used by Gautama Buddha. It has been in use from 2500 years ago, also known as Anapana Sati. Anapana meditation is a simple way of focusing your mind on your breath. Instead of trying to control or change your breath, you just pay attention to it as you breathe in and out.
Anapanasati meaning – Ana means “inhaling of breath”, Apana “Exhaling of breathing” and Sati means “to concentrate”.
Anapana is a way through which the attention of the mind can be drawn back to a particular object which helps to bring our mind under our control.
Find a quiet place to sit comfortably, close your eyes, and bring your awareness to the natural breath. Whenever your mind wanders, gently bring it back to the breath. This meditation helps improve concentration and mindfulness by centering your attention on the present moment.
Anapanasati meditation 16 steps
The Anapanasati Sutta is classified as the four satipatthanas, these experiences and practices are grouped into a list of 16 objects or steps of instructions. These core 16 steps are one of the most widely taught meditation instructions in the early Buddhist texts. It is broken into four tetrads.
1. First Tetrad: Contemplation of the Body (kaya)
a. Breathing in long he knows (pajanati) ‘I am breathing in long.’
Breathing in short he knows ‘I am breathing in short.’
b. Breathing out long he knows ‘I am breathing out long.’
Breathing out short he knows ‘I am breathing out short.’
c. He trains himself ‘breathing in, I experience the whole body’ (sabbakaya).
‘breathing out, I experience the whole body.’
d. He trains himself, ‘breathing in, I calm the bodily formation.’
‘breathing out, I calm the bodily formation.’ (kaya-samskara)
2. Second Tetrad: Contemplation of the Feeling (vedana)
a. He trains himself, ‘I will breathe in experiencing joy.’
He trains himself, ‘I will breathe out experiencing joy.’
b. He trains himself, ‘I will breathe in experiencing pleasure.’ (sukha).
He trains himself, ‘I will breathe out experiencing pleasure.’
c. He trains himself, ‘I will breathe in experiencing mental formation.’
He trains himself, ‘I will breathe out experiencing mental formation.’
d. He trains himself, ‘I will breathe in calming the mental formation.’
He trains himself, ‘I will breathe out calming the mental formation.’
3. Third Tetrad: Contemplation of the Mind (citta)
a. He trains himself, ‘I will breathe in experiencing the mind.’
He trains himself, ‘I will breathe out experiencing the mind.’
b. He trains himself, ‘I will breathe in pleasing the mind.’
He trains himself, ‘I will breathe out pleasing the mind.’
c. He trains himself, ‘I will breathe in concentrating (samadhi) the mind.’
He trains himself, ‘I will breathe out concentrating the mind.’
d. He trains himself, ‘I will breathe in releasing the mind.’
He trains himself, ‘I will breathe out releasing the mind.’
4. Fourth Tetrad: Contemplation of the Mental Objects (dhamma)
a. He trains himself, ‘I will breathe in observing (anupassi) impermanence.’ (anicca)
He trains himself, ‘I will breathe out observing impermanence.’
b. He trains himself, ‘I will breathe in observing dispassion.’ (viraga)
He trains himself, ‘I will breathe out observing dispassion.
c. He trains himself, ‘I will breathe in observing cessation.’ (nirodha)
He trains himself, ‘I will breathe out observing cessation.’
d. He trains himself, ‘I will breathe in observing relinquishment.’ (patinissagga)
He trains himself, ‘I will breathe out observing relinquishment.’
Anapana meditation benefits
- reduce fear, nervousness, anxiety, stress
- increase concentration, confidence and awareness
- sharp memory
- better decision-making
- good meantal health
- positive thoughts
Difference between Vipassana and Anapana
The goal of Anapana meditation is focused upon the concentration of mind whereas Vipassana meditation is praticed to purify the mind. Vipassana means “to see things as they really are”.