Anapanasati 2,
A Core Meditation This guided meditation is based on anapanasati,
Or mindfulness of breath.
It's a follow up to the introductory session,
Anapanasati 1.
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.
It has a long enduring history and remains the predominant form of meditation practice today.
Aside from being an elegant and effective method,
It makes an excellent foundation from which to explore the many other forms of meditation available to us.
This practice will last roughly 20 minutes.
Although that's not considered lengthy,
It is long enough that if you're new to meditation,
You may find yourself challenged by the task of maintaining your focus.
If this proves to be the case,
Simply accept where you are today,
Without judgment,
And recognize that each time you become aware that your mind has wandered,
And you gently bring your attention back to the breath,
You're actually increasing your meditative strength.
This session is also long enough that you might experience one or more of the interesting things that can happen in meditation.
These include images and emotions that seem to arise out of nowhere.
If this happens,
It's important to maintain your focus on the breath and not be distracted by them.
There are ways to use these emerging experiences to promote self-understanding and growth with advanced practices,
But for now,
Simply retain your focus on your breath.
As always,
The only expectation you should have of yourself,
And this or any other meditation,
Is that you spend this time in the simple act of mindful awareness.
In preparation,
Take a moment to assume 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 feels good to you,
One that you can remain at ease in for the length of the meditation.
If you do find yourself uncomfortable at any time,
Make any adjustments you need.
Just make them slowly and mindfully.
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 good way to honor yourself and the importance of your practice.
It is 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 a count of five.
Pause for a count of two.
And release,
Allowing the air to expel in its own time,
Much like you would at the end of a yawn.
Take a few more of these cleansing breaths,
Pausing briefly at the end of each,
To take notice of the effect.
Taking one or two of these cleansing breaths is a good way to re-ground yourself whenever you find yourself becoming overly distracted during meditation.
It's like a mindful reset.
Allow your breathing to return to its natural rhythm and take a moment to explore some of the sensations that accompany it.
Perhaps those inside your nasal passages,
At the back of your throat,
The rise and fall of your chest or belly,
Select a breath sensation that stands out for you today.
That sensation will be your anchor,
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 a few moments,
You may find that your mind has wandered.
Simply return to your breath with kind attention.
The mental distractions that arise can seem quite compelling.
Tasks forgotten,
New and exciting endeavors,
Perhaps disturbing memories.
If you experience such,
Just remind yourself that if they truly are important to attend to,
They will be awaiting your attention when you've completed your meditation.
Then return to the breath.
Each time your mind wanders,
Gently redirect your attention back to the breath,
Without judgment.
There's nothing more important for you to be doing in this moment.
If you discover that a diversion has hijacked your attention,
Just acknowledge that and return to the breath with a gentle smile.
Thank you.
You If your mind keeps wandering in what seems like a never-ending search for stimulation,
Just accept that.
It's completely natural.
Accept where you are in this practice at this moment.
If any images appear as you meditate,
Simply be aware of that with gentle curiosity,
But retain your focus on your breath sensation.
Any emotions that arise as you meditate,
Acknowledge them,
Label them for what they are,
Perhaps anger,
Fear,
Boredom.
Keep your focus on your breath sensation.
Allow yourself to be aware of the emotion,
But from a place of calm detachment.
Give yourself the time and space to just be here in this moment.
It's a genuine gift.
It's in the silence and simplicity of this focus that true awareness arises,
A seeing that comes from a place deep within,
A place that is forever calm and at peace,
A place that is always present and available.
You can continue this practice as long as you wish,
Or you can prepare to bring it to a close.
