Anapanasati,
A core meditation This is a guided meditation based on anapanasati,
Or mindfulness of breath.
If you're new to meditation,
You're invited to explore this and other foundational techniques in my series,
A Simple Course in Meditation.
Anapanasati is an ancient practice from the Buddhist tradition and is the predominant form of mindfulness practice today.
Its long-enduring history alone speaks to its effectiveness,
But it also makes an excellent foundation from which to explore the countless variations of meditation available to us.
This practice will be short,
About 10 minutes,
And the only expectation you should have of yourself and of your practice is that you spend this time in the simple act of mindful awareness.
In preparation,
Take a moment to arrange yourself in a relaxed seated position.
Sitting tall with your torso balanced over your hips and your head balanced effortlessly on your shoulders is ideal,
But find a posture that's comfortable to you,
One you can maintain with ease for the length of the meditation.
It is said that when a person sits to meditate,
It's as though the universe itself pauses,
Ever so slightly,
To take notice.
Adopting an attitude of grace and dignity is a nice way to honor the importance of your practice.
It's time to be present,
Here and now.
To begin,
We'll start with a few cleansing breaths to help clear our minds and ease tension.
Take in a full breath to the count of five,
Starting in the belly,
Lifting the chest as it fills with air,
Pausing for a count of two,
And release,
Allowing the air to expel in its own time.
Take a few more of these cleansing breaths,
Pausing briefly at the end of each exhalation to take notice of the effect.
Can you detect a subtle wave of relaxation pass through your body after you release the breath?
Can you feel changes in sensations in the palms of your hands?
At any time you discover that you've become overly distracted during meditation,
Taking one or two cleansing breaths like this is a good way to reground yourself.
It's a form of mindful reset.
For now,
Allow the breath to return to its natural rhythm and take a moment to explore some of the sensations that accompany it.
Perhaps the cooling and warming sensations as air passes in and out of the nostrils.
Subtle sensations in the back of your throat.
The gentle rise and fall of your chest or belly.
Select a breath sensation that stands out for you at this time.
That sensation will be your anchor today,
Your contact point with the breath for this meditation.
So now,
With mindful attention to your chosen sensation,
Observe your breath and its natural flow without any effort to control it.
After just a few moments,
You may find that your mind has wandered,
Attending to what might seem like compelling distractions.
When this happens,
Simply bring your attention back to your breath.
There's nothing more important for you to be doing.
Each time your mind wanders,
Gently redirect your attention back to the breath without judgment.
If your mind continues to wander,
Just accept that.
It's completely natural.
Accept where you are in this practice today.
If your mind continues to wander,
Just accept that.
Giving yourself the time and space to just be here,
In this moment,
Is a genuine gift.
You may continue this practice for as long as you wish,
Or you can prepare to bring it to a close.
