NATURAL BREATH MEDITATION
Anapanasati (Anapana = breath, Sati = awareness), is a Buddhist meditation technique based on the observation of the breath coming in and out of the nostrils, without changing anything to the natural flow of breath. It simply consists in observing the sensations produced by the air when it comes in and out of the nostrils, more precisely on the area between the upper lip and the entrance of the nostrils. This technique, although very simple in its formulation, is extremely powerful and efficient when practiced seriously. It brings not only a very sharp concentration of the mind but it also allows to sharpen and refine our perceptions until being able to feel more and more subtle sensations, and that’s the true beauty of this technique. Anapanasati is a meditation technique on its own but it is often associated with the Vipassana meditation, which is based on the observation of sensations throughout the body. During a classical ten days Vipassana meditation course, the first three days are dedicated to the practice of Anapana and the seven remaining days to Vipassana. The technique is presented here briefly to provide an overview but nothing can replace direct experience that can be gained during a three days Anapana course or a ten days Vipassana course for instance.
- Sitting in meditation posture, back straight, neck in line with the spine, eyes closed, hands interlocked or on the knees.
- Bring awareness on the breath coming in and out of the nostrils, without changing anything to the natural flow.
- Observe the sensations produced by the passage of the air between the upper lip and the entrance of the nostrils.
- Progressively, sharpen your perceptions in this area.
- Try to prolong the amount of time during which the mind is completely absorbed by the perception of the sensations in the desired area.
- When the mind wanders, gently bring it back on the awareness of the breath, without forcing nor judging.
- Increases power of concentration.
- Sharpen sensory perceptions.
- Reduces the frequency and amplitude of brain waves.
- Regulates heart rate.
- Relaxes the brain and nerves.
- Relaxes the entire organism.
- Regulates sleep cycles.
- Brings deep feeling of joy and inner peace.