Anapanasati - Mindfulness of Breathing

Preparation

	1	It is important to have a relaxed posture, however one's back should be as straight as possible to avoid putting any strain on ones back. It is best to kneel, or to sit on a chair, only sit in a half or full lotus if you find this position to be comfortable. For absolute beginners or children, the best posture is to sit in a chair; feet on the group, letting the chair take the weight of the body, with the back of the chair supporting the spine. The hands should be resting in the lap or on the thighs
	2	Use a standard relaxation technique to prepare for the meditation
	3	Each stage should last for an equal period of time (start off with five minutes per stage)
	4	If at any time you feel the need to move, do so as quietly and as smoothly as possible, so as not to disturb yourself or others who may be meditating with you.
	5	Start by trying to become aware of how you feel physically and emotionally, are you tired or restless, unhappy or happy? Don't try to change your state just become aware of it.
	6	You should now go through a relaxation exercise (such as picturing each muscle in turn from the top of the head to the tips of the toes relaxing, watching all of the tension ebbing away, or running out, like water from a water fall).

Stage One

Count once after each out breath, counting from 1 to 10. If/when 10 is reached, start at 1 again. In the same way, if you find that you lose count, or drift off, as soon as you realise that you have done so, come back to the counting, starting at 1 again. The counting is simply an aid, to help you concentrate, it is not the meditation itself, therefore there is no race or competition to get to ten. The actual meditation itself is the act of trying to concentrate upon your breath. The concentration at all times must be relaxed, it is not forced or strained, you are guiding your attention, not forcing it.

Stage Two

This is similar to stage one, but this time you count just before each in breath. The same rules apply as for stage one. You need to be just that little bit more sharper to do this stage.

Stage Three

In this stage, the counting is dropped at together, and one simply concentrates upon the whole breathing process, that is upon the breath coming into your body, filling your lungs and coming out again.

Stage Four

In this final stage, one narrows down one's concentration and tries to focus upon the point where the breath first enters and leaves the body. Wherever you feel the air touch your skin as it enters or leaves your body, you try to give all of your attention to this sensation. People experience this sensation in different places, some feel it as a slight tickling sensation on the top lip, some feel it outside the nostrils or inside them, or inside the nose, or even at the back of the throat; wherever you feel the sensation, focus down on that point.

Resolution

One finishes the meditation by again becoming aware of the breathing process as a whole, then trying to be aware of the surroundings, the room that you are in, that others are around you, and how you are feeling. Then, in your own time, open your eyes and stretch. It is important that you do not shock yourself into too much activity immediately after meditation, as you find that you will be quite sensitive.

Tips

For best results it is a good idea to try to keep a regular practice (a few minutes per day are better than a weekly marathon session). Many people find the mornings best, others find other times of the day, it is best to try to keep a regular time of day to meditate, and a regular quiet place in the house, so that you build up an association of meditation with these places or times.

It helps to meditate with other people, to encourage you. It is also a good idea to have a meditation teacher, who can monitor your practice, for example, often people will encounter what are known of as the five hindrances to meditation (the tendency to fall asleep for example) and a teacher will be able to suggest strategies to deal with such occurrences. Experienced meditators (and quite often beginners) may also experience what are know of in Buddhist tradition as the Dhyanas, meditative states which are very pleasant indeed (they are tabulated with names such as "rapture", "bliss" etc.), the occurrences of these experiences can be quite surprising and you will probably be quite curious and want to know more about them. A teacher will also be able to make sure that you don't get to hung up on such states, for, as pleasant as they are, they are not the aim of meditation.

Further Information try the web site http://www.vipassana.com/meditation/anapanasati_meditation_on_breathing.php