Date: 05/24/2025 05/25/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Sitting Meditation
Ānāpānasati: Settling the Body and Mind Through Breath
Ānāpānasati—mindfulness of breathing—is one of the most fundamental and widely practiced meditation forms in Buddhism. Through awareness of inhalation and exhalation, practitioners allow the body and mind to settle naturally into calmness, clarity, and ease.
1. Core Concept of Ānāpānasati: Breath as the Anchor to the Present
1. Breath is the most natural object of awareness
It is always present and offers a safe, steady foundation for meditation.
2. Breath bridges body and mind
Awareness of breath relaxes the body, which in turn calms the mind.
3. Breath brings the mind into the present moment
It prevents the mind from being pulled into past or future.
2. Basic Method: Begin With Simple Breath Awareness
1. Observe inhalation
Gently note “I am inhaling” without controlling or deepening the breath.
2. Observe exhalation
Feel the breath leaving the body and let the mind soften with it.
3. Choose a focal point
Nostrils, upper lip, or abdomen—whichever feels most natural.
3. Settling Through Breath: Natural Calmness Emerging Gradually
1. Breath shifts from tense to gentle
As attention stabilizes, breathing becomes softer without effort.
2. The body gradually relaxes
Shoulders loosen, abdomen softens, and tension dissolves.
3. Mental agitation gradually subsides
Thoughts still arise but lose their power.
4. Deepening Ānāpānasati: From Awareness to Stable Presence
1. Notice the full cycle of each breath
The beginning, middle, and end of both inhalation and exhalation.
2. Breath and awareness merge
Awareness becomes effortless, following the breath naturally.
3. Body and mind enter unified stillness
A stable posture, subtle breath, and quiet mind characterize this stage.
5. Emotional Healing Through Breath
1. Breath regulates the nervous system
Helps reduce anxiety, tension, insomnia, and chaotic thoughts.
2. Breath softens emotional rigidity
Anger, frustration, and sadness gradually dissolve.
3. Breath builds inner stability
Calmness arises without relying on external conditions.
6. Common Misunderstandings: Avoid Force or Perfectionism
1. Do not control the breath
This practice is awareness, not breath manipulation.
2. Do not chase the “ideal breath”
Breath changes naturally—fast, slow, coarse, or subtle.
3. Do not expect instant transformation
Calmness grows gradually; patience supports progress.
7. Bringing Ānāpānasati Into Daily Life
1. Mindful walking with breath
Coordinate steps with breathing.
2. Return to breath during stress
Three natural breaths can settle the mind.
3. Gentle breath awareness during routine activities
Eating, driving, or washing hands can all become moments of mindfulness.
Conclusion
Ānāpānasati leads to calmness, clarity, and wisdom.
With natural breath as the anchor, the body and mind return to harmony.
When breathing becomes the center of awareness, every moment of life becomes an opportunity for practice.
