Anapanasati breathing
Anapanasati breathing meditation is a great way to begin your meditation journey. This is because it’s a simple and accessible practice that offers many benefits, such as reduced stress, improved focus, and increased self-awareness. On this page, Mita, a once absent-minded princess from ancient India, teaches us how she learned anapanasati.
Princess Mita learns Anapanasati
In the heart of the mystical forest somewhere in India during the 5th century BCE, Mita, an absent-minded princess, wanders aimlessly, looking for a way back to the palace. Oshin, the Wise Buddhist Owl, notices her plight and gracefully lands on a nearby branch.
Oshin: Greetings, young one. What brings you to this enchanting realm?
Mita: Oh, um, hello. I, uh, was on my way to my kingdom, but the trees all look the same, and I think I might be lost.
Oshin: Fear not, Princess Mita. The forest can be disorienting for those unaccustomed to its ways. Let me guide you. First, tell me, have you heard of Anapanasati?
Mita: Anapanasati? Is that a type of bird? Or a magical spell, perhaps?
Oshin: (laughing gently) No, my dear. Anapanasati is an ancient practice of mindfulness through breath.
Mita: Breath? Like, just breathing? I do that all the time. How will it help me find my way back?
Oshin: The breath is a powerful anchor, a way to center yourself amidst the chaos. In the practice of Anapanasati, you focus on your breath, observing each inhalation and exhalation. It brings stillness to the mind, allowing you to see beyond the confusion.
Mita: Oh, I see. So, like, if I focus on my breath, the trees won't play tricks on me, and the path won't keep changing?
Oshin: Exactly, Princess. By being present in each breath, you create a calm space within. This inner peace can guide you through the external challenges of the forest.
Mita. Let’s begin our lesson then.
Oshin: First, seek out a quiet space untouched by the hustle and bustle of the outside world.
Mita: Can I decorate my space with cushions and fairy lights from the palace?
Oshin: Of course you can, princess. Then, sit in a comfortable position. No need for pretzel-like contortions here.
Mita: That doesn’t sound too hard.
Oshin: Now, observe your breathing, notice its natural rhythm without the need to control it. Feel the coolness upon entry and the warmth upon exit.
Mita: (inhaling deeply) Like this?
Oshin: Exactly, Princess. Now, let's move on and tame the mind monkey.
Mita: The mind monkey?
Oshin: The mind is like a monkey swinging from thought branch to thought branch, constantly distracted. However, it's perfectly normal. When you catch your mind monkeying around, acknowledge it, give it a playful name like "Chatty Charlie," and guide it back to the soothing rhythm of your breath.
Mita: (chuckling) Chatty Charlie, huh? I like that.
Oshin: Now, let's bring your senses along for this whimsical journey. Notice the sounds—the birds chirping, the bustling of the city, or a dog barking in the distance. Embrace the symphony of life unfolding in the present moment.
Mita: (softly) It's like a melody.
Oshin: Precisely. And distractions, Princess, are like playful visitors on your journey. A wandering thought, an itchy nose —perfectly normal! Acknowledge them without judgment, and then kindly escort them out, returning your focus to the soothing rhythm of your breath.
Mita: I think I can do that.
Oshin: Well done, Princess. Now, as you continue your journey, remember that the breath is your constant companion. Inhale the serenity, exhale the confusion.
Mita: Thank you, Oshin. I'll try my best. But, um, could you maybe guide me out of the forest, too?
Oshin: (chuckles) Of course, dear one. Follow me, and as we navigate through the trees, remember the gentle rhythm of your breath. Let it be your compass.
Oshin takes flight, and Mita follows, her steps a bit more focused, guided by the wisdom of the breath and the teachings of the wise owl.
An extract from The Pali Canon via Wikimedia Commons
A Short History of Anapanasati
Anapanasati meditation originated from ancient India and is closely associated with the teachings of Gautama Buddha, the founder of Buddhism. Gautama Buddha lived and taught in India during the 6th and 5th centuries BCE, and anapanasati is one of the meditation techniques he is said to have taught to his followers.
The practice of anapanasati is mentioned in several early Buddhist scriptures, particularly in the Pali Canon, which is the oldest and most authoritative collection of Buddhist scriptures in the Theravada tradition. The Pali Canon contains numerous references to anapanasati as a core meditation practice taught by the Buddha.
It's important to note that while anapanasati is closely associated with Buddhism and its origins can be traced to the time of the Buddha, similar forms of breath-focused meditation are found in other contemplative and spiritual traditions as well. The practice of mindful breathing and meditation on the breath is not unique to Buddhism and has been utilized in various forms in different cultures and spiritual contexts throughout history.
Mita's tips on improving your anapanasati experience
A few years have passed since my first meeting with Oshin the Wise Owl, and now I find myself immersed in Anapanasati breathing. It has brought me clarity and self-awareness. I'd like to share my insights with you.
In anapanasati, the emphasis is on observing the natural breath. You do not need to control or manipulate your breath in any way. Let your breath flow naturally, without forcing it.
While there is no strict rule, many practitioners prefer to breathe through their nostrils. This is because breathing through the nose can help filter and humidify the air, making it more comfortable for meditation. It is also a more calming way to breathe.
Focus on a specific point in your body. Common points include the sensations of the breath at the tip of the nose, the rise and fall of the chest, or the expansion and contraction of the abdomen. The choice depends on what feels best for you.
There is no set duration for each breath during anapanasati. The breath can vary in length naturally. The key is to observe the breath as it is, whether it's short or long.
Some practitioners choose to count their breaths as a way to maintain focus. For example, you can silently count "one" on the in-breath and "two" on the out-breath, up to ten, then start again at one. This counting can help anchor your attention.
The main goal of the practice is to maintain awareness of the breath. If your mind wanders or if you notice sensations, thoughts, or emotions arising, observe them without judgment or attachment. Acknowledge them and gently return your focus to the breath.
Anapanasati is most effective when practiced regularly and consistently. Over time, your ability to sustain attention on the breath and develop greater mindfulness will naturally improve.
May these reflections guide you on your own meditative adventure, as they have illuminated the path for me in the tranquil embrace of Anapanasati.
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I’m Dr. Rodger Douglas, DMH, a South African-born homeopath now based in Osaka, Japan. With a psychology degree from Nelson Mandela University and a diploma from the Hahnemann College of Heilkunst, I specialize in holistic care for fibromyalgia. I serve clients by phone or video across the US, Canada, the UK, and beyond, shipping remedies directly from Japan.