Mindfulness of Breathing
If you're new here, you may want to subscribe to our RSS feed. Thanks for visiting!
This meditation practice, in one form or another, is very widespread in the Buddhist world. The particular form taught here — in four stages — is found in the Visuddhimagga (Path of Purity) of the great Theravadin scholar, Buddhaghosa, who lived in 5th century India and Sri Lanka. It therefore has a long pedigree, even if there’s no description in the earliest Buddhist scriptures that corresponds exactly with this form of the practice.
This particular version of the Mindfulness of Breathing is mainly aimed to calm and focus the mind, and is therefore what is known as a samatha (Sanskrit, shamatha), or calming practice rather than a vipassana, or insight, one. The Sanskrit equivalent to the word vipassana is vipashyana and both words mean insight, or truly seeing the nature of reality.
The traditional name for this meditation practice is Anapanasati. This word simply means mindfulness (sati) of breathing (pana) in and out. This is a meditation practice where we use the breath as the object of attention to which we return every time we notice that the mind has wandered.
In a nutshell, this practice works mainly through us withdrawing our attention from distracting thoughts and redirecting our attention to the physical sensations of the breath. By doing so, we are putting less energy into the emotional states of restlessness, anxiety, craving, ill will, etc that drive those thoughts. Over time the mind becomes calmer and our emotional states become more balanced and positive, and our experience becomes more positive.
It’s important to note that the practice involves noticing that the mind has been wandering and bringing it back to the breath. Distractedness is an inevitable part of the process of meditating and not a sign of failure!
This step-by-step tutorial includes a number of guided meditation recordings that will help guide you through the practice. There are also readings for each stage of the practice , dealing with the most common questions and addressing the most common experiences that beginners tend to have.
Although the meditation practice as taught here takes a samatha approach it is easy to bring elements of insight into a samatha practice. Also, some degree of samatha practice is virtually indispensible as a basis for vipassana, or insight, meditation. The mind needs to be somewhat calm in order for us to be able to reflect on the impermanence of our experiences!
There are other traditional forms that are widely practiced, especially in the insight meditation traditions, but I’ve found this one to be particularly suitable for complete beginners. The first two stages especially, which involve counting, are very helpful in stabilizing the mind.
More experienced practitioners can feel free to adapt the practice to their own needs, shortening or even dropping some stages, and extending others.
Comments
Comment from Philip Hess
Time: July 24, 2007, 9:22 am
Hello, and thank you for answering my question. Is it a good idea to practice just stage 1 for a few days or weeks, and then add stage two for a time, and continue to add stages gradually, or is it better to start with all four stages in a single sitting immediately?
Comment from Bodhipaksa
Time: July 24, 2007, 10:48 am
Hi Philip,
There’s a lot of merit in the idea of practicing just the first stage for at least a few days before adding the second.
I think it would be counterproductive to plunge in to doing all four stages, and I wouldn’t advise that.
All the best,
Bodhipaksa
Comment from Joey Krem
Time: June 17, 2008, 10:55 am
dear lovers of mindfulness of breathing!
I practiced meditation in Suan Mok, Thailand, Chaia in 1981 directly under influence of abot Buddhadasa Bhikkhu.
He handed me a small booklet and studying this I decided to do the first chapter as long as I do anapanasati right.
Still, 27 years later, 3 of my children educated and grown up, I’m happy in having read only this first chapter!
The right mind comes slowly and I got my entire livetime to practice.
So I’m breathing on whereever I am and whatever I do mindfully to think, speak and do right!
Joey, the ZENbold
Comment from mrsnupcup
Time: June 22, 2008, 9:48 am
hi
not sure if this relevant or not but i v gradually begining to realise that being happy is about the things we all to sadly take for granted……
and especially bein aware of them minute by minute…appreciating my good fortune for my health…spiritual…
emotional…intelectual…mental and finally physical….state of being….
Happiness is something we only truely realise we have when its gone…its discovering that we r happy when we dont
realise we have it…is the key…nothing lasts forever…
I sometimes cry…for no other reason than for my extreme good fortune…in discovering the beautiful sublime simplicity of
meditation…am doin so now…its never ever easy but i always sit with myself…no matter how i feel…
i am would not consider myself a buddhist but i am on the path…and will always remain there no matter my fears self hatred
greed selfishness…lust…is where i am….i will sit and meditate…and b grateful…for myself…and in turn become wherever i
find myself…
Pingback from What are some exersises to improve Reiki flow ?? | how to, how do, what is
Time: June 22, 2008, 4:12 pm
[...] great site where you can learn more about it is http://www.wildmind.org/mindfulness. I can’t recommend it, and the practice of mindfulness enough. It teaches you to let go and [...]
Comment from Kumar
Time: August 27, 2008, 4:34 pm
Hi,
Thank you for a wonderful site. I’m really looking forward to bringing meditation into my life!
I’ve been reading all the sections on the mindfulness of breathing but didn’t come across anything that said whether you should breathe through your nose/mouth for inhaling/exhaling. Is this not important, but if so do you have a preference? Also, i’ve heard that when you breathe during meditation, you shouldn’t pause between inhaling and exhaling. Is this important?
Thanks so much
Kumar
Comment from Bodhipaksa
Time: August 27, 2008, 7:34 pm
Hi Kumar,
Thanks for your kind comments. I added a little more text to this page, covering the questions you raised. Thanks for your excellent questions.
Comment from Greg
Time: September 23, 2008, 12:49 pm
Thank you for these wonderful lessons. I’m a heart patient and I’ve been learning samatha through this site. I’ve been able to lower my heart rhythm and blood pressure significantly with your program, as well as increasing my feelings of loving kindness to those around me.
Although having been an athlete my entire life, now, due to poor circulation and weakness, I have difficulty exercising and can never go for more than 10 minutes in a session. But this morning, for the first time, I began samatha as I worked on my stationary bike. In a matter of seconds my breathing became steady and the sensations to my body dropped away. I rode in complete calm, only aware of the constant breathing cadence. When I ended the session I looked at my watch and I had worked out effortlessly for 20 minutes!! As I climbed off the bike I felt that wonderful ‘burn’ which follows a great workout. It was a moving and uplifting experience. Now I know that I can recover much of the strength that I have lost in the past months.
Thank you so much!
Greg
Comment from umesh
Time: October 27, 2008, 2:52 pm
it would be so helpful to explainwhat are the stages of this meditaion and how to practise those in order for the beginners….thanx.but it was really good
Comment from Bodhipaksa
Time: October 27, 2008, 3:44 pm
Hi Umesh,
It seems you didn’t notice the links at the left of the page. They read:
* Introduction
* Stage 1
* Stage 2
* Stage 3
* Stage 4
Those will take you through the various stages of this practice.
All the best,
Bodhipaksa
Comment from matthew searle
Time: December 15, 2008, 1:23 pm
Hello,
I started my meditation over a year ago after stumbling across your guide, thank you very much! I practice daily and meditate for 30 mins, centering on the breath.
My question is regards progress. Each time I meditate I begin by focusing on the breath but after 10 mins or so I get a rising sensation of deep contentment/ bliss/ relaxation and with these sensations I begin to see dream like images. Sometimes the images are so clear it is as if I have my eyes open. I lose my focus on my breath but I am aware that I am not asleep as I can consciously view the images.
Sometimes the blissful feeling is so intense that I could stay there for a very long time! The feeling of bliss stays with me for a while after my meditation, however are these images merely tricks of the mind and are to be ignored or should they be explored in more depth? is this progress?
Sorry if this doesn’t make much sense but a lot of things that happen when you meditate are hard to convey!
Thanks very much Matt.
Comment from Bodhipaksa
Time: December 16, 2008, 10:48 am
Hi Matthew,
It sounds like things are going well. What you’re experiencing is either access concentration or dhyana/jhana — probably dhyana. Both are states of mind where you’ve eliminated the hindrances and the mind is naturally still, focused, and bright. Access is the state we get to just before dhyana arises, and in access there’s just a bit more mental instability. In moving through access it’s very common for what’s called a “nimitta” or sign to arise. The nimitta can manifest in a variety of sensory modes, but a visual one like yours is quite common. It’s also common around the same time that the breath becomes so subtle that it vanishes, and the thing to do here is to move awareness to the nimitta. Which is what you’re doing, so that’s all good. paying attention to the nimitta helps take us into the first level of dhyana, so I’d suggest that you just continue doing what you’re doing.
But there’s further to go. Eventually you’ll find that any inner chatter (which is already very quiet, I’d imagine) stops altogether, and you’ll experience an uprising of physical energy and pleasure (technically it’s called priti, or piti). You should just let this permeate the entire body. What I’m describing here is a move from first to second dhyana.
One caveat is that in access concentration there are two kinds of images that arise. The stable ones you should pay attention to. But if the image is moving or unstable (people often see colored lights) then just note that this sensation is arising and keep your attention on the breath. The moving images are a marker of remaining instability in the mind and paying attention to them will prevent progress.
I think you described your experience very clearly, by the way. As I said, things seem to be going very well and you seem to have a good instinctual feel for which direction to head in.
Comment from Samantha
Time: January 8, 2009, 3:48 am
Hi,
Thank you so much for this web site, for years I have been “starting” to meditate and “trying” to meditate. I think the problem was just not knowing how to go about it. This web site being set out into stages of learning has so far been extremely helpful. I am actually making time and doing it.
I still find myself controlling the breath a bit and having waves of anxiety come through me (which is why I need to meditate)
But I am getting closer to understanding myself, and why I have this reaction (or at least I hope so!)
I am up to the first stage and I can really see myself sticking to it this time.
So thank you.
Comment from Bodhipaksa
Time: January 8, 2009, 4:19 pm
I wish you all the best in establishing a meditation practice, Samantha.
Comment from Paul
Time: January 10, 2009, 10:01 am
Hi all,
Here is a little technique I use when I find myself distracted during the mindfulness of breathing.
When I become aware of myself being distracted by my thoughts, I try to in effect “think backwards.” In other words, I go back through all the thoughts that led me to the one I had when I realized I was distracted. This way I can see what led me there in the first place and it also gives me a sense of control over my own mind and it’s processes. These “mind trails” can be quite revealing.
It’s important too that after one has rewinded one’s thoughts, to let them pass and return to becoming mindful of the breath. Bodhipaksa describes it as if one is waiting at a train station and our thoughts are the trains that pass through the station. We are aware of these “trains” but never “board” them, i.e: get distracted.
But if you do get distracted, try thinking backwards for a moment and see if it can ground you again. Good luck!
Pingback from Getting started with meditation « Breathe
Time: January 17, 2009, 9:00 am
[...] of free resources to help you! I suggest you start on either the Meditation Posture page or the Mindfulness of Breathing [...]
Comment from matt
Time: February 16, 2009, 8:55 am
Bit of a silly question maybe but does anyone have any advice for how to do mindfulness of breathing with a blocked up nose? I’ve got a cold its a bit frustrating! Is it ok to breathe through your mouth?
Thanks
Matt
Comment from Bodhipaksa
Time: February 16, 2009, 9:20 am
Hi Matt,
Not a silly question at all. You gotta do what you gotta do, an if your nose is blocked then you’ll just have to pay attention to whatever other body part you’re able to breathe through. I have a cold as well. You have my sympathy!
Bodhipaksa
Comment from matt
Time: February 16, 2009, 11:09 am
Thanks Bodhipaksa! I’m going to meditate now :)
Write a comment