Anapana Sati is a
Pali word, which means:
Ana = incoming breath,
Apana = outgoing breath,
Sati = awareness;
or awareness of the
incoming and outgoing
- Sit comfortably keeping your back and neck straight.
- Keep your eyes gently closed.
- Remove your glasses (for those who wear them).
- Also keep your mouth closed.
- Focus your entire attention on the entrance of the nostrils.
- Remain aware of the natural breath as it comes in, as it goes out.
- Don’t try to control, count or regulate the breath.
- Don’t add any word, verbalization (e.g.,mantra), or imagination of any kind.
- When the mind wanders away, bring it back to the awareness of respiration.
Try to remain aware of each and every breath that comes in and goes out.
- Concentration of mind increases.
- Awareness and alertness of mind improves.
- Mastery over the mind improves.
- Memory becomes sharper.
- Decision-making power improves.
- Self-confidence increases.
- Agitation, fear tension, nervousness and stress decrease.
- Capacity to work and study increases.
- Ability to understand and express increases.
- Mind becomes healthy, wholesome and strong.
- One becomes full of good wishes for others.
For getting full benefit, it is necessary to practise this meditation for 10-15 minutes twice a day ( morning and evening ).
Sila : the five precepts
Sila means to abstain from all unwholesome physical and vocal actions, namely:
- Abstain from killing.
- Abstain from stealing.
- Abstain from a life of misconduct.
- Abstain from lies, harsh words, backbiting, etc.
- Abstain from intoxicants.
Metta Bhavana means Loving-Kindness or Compassionate Love:
- May I be happy, be peaceful.
- May my mother be happy, be peaceful.
- May my father be happy, be peaceful.
- May my brothers and sisters be happy, be peaceful.
- May all my classmates be happy, be peaceful.
- May all my schoolmates be happy, be peaceful.
- May all my neighbours be happy, be peaceful.
- May all the people of my country be happy, be peaceful.
- May all the people of the world be happy, be peaceful.