Anapanasati meditation is the form of meditation used by the Buddha himself. It uses the object of the breath; the point of reference here is the area of sensation around the nostrils or upper lip where we feel the in breath and the out breath. This sensation is sometimes referred to as the Sign and is also called the Air Kasina. Anapanasati is used as a foundation for developing Samadhi (meditative concentration) and Jhāna (medatative absorption). Jhāna is the state reached by the Buddha in his search for Enlightenment. Anapanasati is a Pāli word, when broken down it translated to something like consciousness of in breath and out breath. This form of meditation is also referred to as Buddhist Mindfulness Meditation.

Practicing twice daily, once in the morning and once at night, is the most beneficial. We suggest starting with 15 minutes twice daily. However, the more you are able to apply your meditation on a daily basis the more benefits you will experience. It is also a good idea to ‘push’ your practice a little each time so that you can reach 30 minutes to one hour during each session.

The best times to meditate are generally once in the morning after arising and once at night before retiring.

The best place to practice is an area that is quiet and comfortable. Try to find a space that is away from any excess noise or activity.

The most important aspect of sitting meditation is that you find a comfortable position. If you are able to sit in the Full Lotus position (cross-legged where both feet are on each thigh) or the Half-Lotus position (cross-legged where one foot is placed on the opposite thigh and the other is under the opposite knee) this is the best position for maintaining a stable seated position without too much effort. Note however, you should be very careful if you have not sat in these positions previously, do not force your knees to bend as it may cause serious damage. Some people sit on a small meditation seat, others will kneel while straddling the cushion. Find the position that allows you to be the most stable so that you do not need to continually adjust your position during your practice.

In order to achieve deeper levels in meditation it is advised to avoid moving or scratching as much as possible. Recognize the sensation as impermanent and bring your mind back to the breath. If you get to a point where it is a struggle and you are hampering your practice then maintain mindfulness in the movement and continue your meditation from there. Many times, during meditation, sensations seem to be magnified. This is because the mind is quieted and more aware of the sensations. You may also try using the sensation as a focal point for your meditation until the sensation goes away, at which time, you can bring your focus back to the Sign (the sensation of the breath at the nostrils or upper lip).

When we are relaxed we are more able to experience the many sensations of the body and be aware of the thoughts as they come and go. During the meditation we should frequently ‘scan’ the body from head to toe looking for areas of tension and then release the tension.