Date: 03/08/2025 03/09/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
Mindfulness of Breathing — The Most Fundamental Zen Practice
Mindfulness of breathing (Ānāpānasati) is one of the simplest, most universal, and most stable forms of meditation. It requires no complex techniques—only awareness of each breath, bringing the mind back to the present moment.
1. The Essence of Breath Meditation: Returning to the Natural Rhythm
1.Breath is always available
It is a constant object of meditation, accessible anytime and anywhere.
2.Awareness of breath reduces distractions
When attention rests on breathing, the mind naturally becomes less scattered.
3.Breath bridges the body and mind
Observing the breath brings clarity by connecting physical sensations and mental awareness.
2. Basic Method: Simple Yet Deeply Profound
1.Be aware of inhalation
Gently know “I am inhaling” without controlling or lengthening the breath.
2.Be aware of exhalation
Observe the breath leaving the body with relaxation and clarity.
3.Choose a focal point
Such as the nostrils, upper lip, or abdomen to stabilize attention.
3. Benefits: Gradually Entering Calmness and Clarity
1.Emotional stability and anxiety relief
Slower, deeper breathing naturally soothes the mind.
2.Physical relaxation and mental softness
The more natural the breath becomes, the more settled the body and mind feel.
3.Improved concentration and awareness
Consistent practice sharpens focus and clarifies thinking.
4. Common Mistakes: Avoid Force and Attachment
1.Do not force the breath
Natural breathing is the key; effort creates tension.
2.Do not chase special sensations
The purpose is presence, not mystical experiences.
3.Do not “over-focus”
Too much effort tightens the mind; awareness must be gentle.
5. Bringing Breath Awareness Into Daily Life
1.Practice mindful breathing while walking
Walking meditation integrates awareness into movement.
2.Return to the breath during stressful moments
Breathing helps separate from emotional turbulence and regain clarity.
3.Use breath awareness before sleep
It relaxes the mind and improves sleep quality.
Conclusion
Mindfulness of breathing is both simple and profound.
It brings the mind from distraction to stability, from anxiety to peace, from confusion to clarity.
More than a meditation technique, it is a way of life—helping individuals return to their most authentic state at any moment.
