Anapana
Anapana Sati is a basic form of meditation taught by the Buddha. According to the Buddha's teaching, the Noble Eightfold Path shall lead to the removal of all defilements and finally the attainment of Nibbana. This can only happen though Vipassana meditation and Sama Ditthi, or Right View.
One needs to master Anapana before learning Vipassana. This is because Anapana serves as the foundation of Vipassana.
The Practice
To begin, one needs to sit in a comfortable position, with the back and neck straight. It is also helpful if one can find a comfortable and peaceful environment.
The aim of Anapana is to achieve mindfulness and single-pointedness. One shall close one's eyes, and ignore the stimulus coming from the 5 senses. As one's mind settles down, focus on the breathe.
Breathe naturally, without attempting to change the length or the depth of the breath. If the breath is short, then observe that the breathe is short. If the breath is long, then observe that the breath is long.
An untrained mind constantly has thoughts interrupting one's focus. Like the waves in the ocean, thoughts arise, and they slowly fall away. If one disregard the thoughts, it shall slowly wither and disappear. On the other hand, if one pays attention, the one thought will continue with another thought, and soon one is lost in a web of thoughts.
It may seem hard in the beginning. Whenever one's focus is disrupted by a newly arising thought, do not despair. Just smile to oneself, gently nudge yourself and continue to concentrate on the task at hand.
There are two types of thoughts: thoughts from the past and thoughts about the future. When left unattended, the mind will flit through from one thought to another, wandering aimlessly. There are thoughts which brings happiness, and there are thoughts which bring sadness. Disregard all of them. Concentrate on observing one's breathing.
What if one starts to get drowsy? Or there is a seemingly endless stream of thoughts? Try to take a few deeper and longer breaths. This should bring back the focus. Then, continue to observe the natural rythmn of the breathe.
See also: Vipassana -- Satipatthana -- Buddhism -- Buddha -- Bodhivana Monastery
External links
Referenced By
Southeast Asian Buddhism | Theravada | Theravada Buddhism | Theravadan | Theravadin | Therevadin
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