Introduction: Why Anapanasati?
The Buddha praised Anapanasati as the "Direct Path"—not just for relaxation, but as a complete system that fulfills the Four Foundations of Mindfulness, leading to true insight and liberation. The heart of this practice is not about forcing the mind to be quiet, but about seeing the reality of body and mind as they truly are, using the breath—your closest companion—as a mirror.
"Anapanasati is not merely a breathing exercise; it is the cultivation of Wisdom through the breath."
Key Principles (Read Before You Start)
Don't Control the Breath: Treat the breath like a teacher or a guest, not something to be controlled. Let it flow naturally.
Don't Rush: Every step has value. Don't skip steps.
Don't Chase Visions: Measure progress by mindfulness, not by lights or strange sensations.
Mindfulness is More Important Than Concentration: Deep stability (Samadhi) is the result; Mindfulness (Sati) is the cause. Focus on awareness.
The Goal is Wisdom: We practice to understand, not just for peace.
Preparation
1. The Setting
Find a place that is safe and relatively quiet.
It doesn't need to be dead silent, just free from major distractions.
2. The Posture
- Sit cross-legged or on a chair.
- Keep your back straight but not stiff (allow energy to flow).
- Rest your hands comfortably on your lap.
- Close your eyes or keep them slightly open, gazing downward.
3. Setting the Intention
Silently tell yourself: "I practice to know reality as it is, not to gain anything."
Phase 1: Anchoring with the Breath (Steps 1–4)
Kayanupassana: Mindfulness Contemplating the Body
Goal: To establish the mind, reduce restlessness, and see the body as a natural phenomenon, not "self."
Steps 1–2: Knowing the Breath (Long & Short)
How to practice: Breathe normally. Don't change the rhythm.
- When the breath is In, know it is In.
- When the breath is Out, know it is Out.
- If the breath is Long, simply know it is long.
- If the breath is Short, simply know it is short.
Tip: No need to mentally say "In... Out..." Just silently know the sensation.
Sign of progress: The mind slows down; disturbing thoughts decrease.
Step 3: Experiencing the Whole Body
How to practice: While knowing the breath, expand your mindfulness to feel your entire body sitting there. Feel the weight, the relaxation, or the tension.
Key Insight: Breath + Body = One unified experience.
Step 4: Calming the Body
How to practice: Don't do anything. Just maintain mindfulness and let the breath refine itself. It will naturally become softer.
Note: If the breath becomes very shallow or seems to disappear, don't panic. This is a sign of deep physical calm.
Phase 2: Getting to Know Vedana (Steps 5–8)
Vedananupassana: Mindfulness Contemplating Feelings
Goal: To see that feelings are impermanent and to cut the cycle of Feeling → Craving.
Steps 5–6: Knowing Rapture and Bliss
How to practice:
- When a sensation of refreshment or energy (Piti) arises, just know it.
- When a feeling of deep happiness or comfort (Sukha) arises, just know it.
Caution: Do not get lost in the pleasure. Do not push it away. Just observe: "There is happiness present."
Step 7: Mental Formations
How to practice: Observe how these feelings affect your mind.
- Happiness arises → Does the mind cling to it?
- Happiness fades → Does the mind struggle?
Key Insight: This is the beginning of wisdom—seeing the link between feeling and reaction.
Step 8: Calming the Feelings
How to practice: Stop reacting. Don't follow the feeling, and don't fight it. Rest in neutral observation ("Equanimity"). The mind becomes peaceful and independent from emotions.
Phase 3: Observing the Mind (Steps 9–12)
Cittanupassana: Mindfulness Contemplating the Mind
Goal: To see the mind as a changing state, releasing the belief that "I am the thinker."
Step 9: Knowing the State of Mind
How to practice: Check your mental state like checking the weather.
- Mind is distracted? Know it.
- Mind is focused? Know it.
Rule: No judging. Just acknowledging.
Step 10: Gladdening the Mind
How to practice: If the mind feels dull or heavy, refresh it. Recall the benefits of your practice or generate a thought of kindness. Make the mind bright and alert.
Step 11: Steadying the Mind
How to practice: Let the mind settle into a single point of focus naturally. Don't force it (don't stare). Let it be stable.
Step 12: Liberating the Mind
How to practice: Observe that even this concentration is temporary. Let go of the attachment to peace. Let go of satisfaction. This does not mean abandoning mindfulness, but releasing attachment to any state, even refined concentration.
Key Insight: This is the gateway to higher wisdom.
Phase 4: Seeing the Truth (Steps 13–16)
Dhammanupassana: Mindfulness Contemplating Dhamma
Goal: Not to "do" anything more, but to "see" the truth of nature.
Step 13: Seeing Impermanence (Anicca)
The Insight: Watch every breath begin and end. Watch every feeling rise and vanish. Nothing stays.
Step 14: Seeing Fading Away (Viraga)
The Insight: The mind naturally loses interest in clinging. You feel a peaceful sense of dispassion. You no longer want to hold onto things.
Step 15: Seeing Cessation (Nirodha)
The Insight: Witnessing the ending of craving. When craving stops, suffering stops.
Step 16: Relinquishment (Patinissagga)
The Insight: Giving everything back to nature. There is nothing to hold, no "self" to be. This is true liberation.
Conclusion
Anapanasati is not an escape from the world, but a way to live in the world fully awake.
Every breath is a lesson.
Every moment of mindfulness is letting go.
When the cause (ignorance/craving) stops, the result (suffering) stops.
This is the One Way.