First practice of meditation on the Ānāpānasati Sutta (Sutra on the Full Awareness of Breathing).
Following Thich Nhat Hanh's book "The Blooming of a Lotus", we'll start with Chapter I. Mindfulness of the body.
45-1h guided meditation for all levels. You will just sit and breathe while becoming more aware of your body and calming your mind, helping you feel more present and aware for the rest of the day.
What is the Anapanasati Sutta?
The Anapanasati Sutta(MN 118) is one of the most important and widely practiced discourses in Buddhism, delivering the Buddha's detailed instructions on using the natural breathing process to cultivate deep mindfulness and insight(Vipassana). "Anapana" refers to inhalation/exhalation, while "sati" means mindfulness.
The Sutta outlines a systematic, 16-step progression grouped into four areas of contemplation:
- Tetrad 1: Contemplation of the Body (Kaya)
- Breathing in/out long.
- Breathing in/out short.
- Experiencing the whole body (or "body of breath") while breathing.
- Calming bodily sensations/functions.
- Tetrad 2: Contemplation of Feelings (Vedana)
5. Experiencing rapture (pīti).
6. Experiencing pleasure/happiness (sukha).
7. Experiencing mental formations/sensations.
8. Calming mental formations/sensations.
- Tetrad 3: Contemplation of the Mind (Citta)
9. Experiencing the mind (e.g., noting if it is distracted or calm).
10. Gladdening the mind.
11. Concentrating/Steadying the mind.
12. Liberating the mind.
- Tetrad 4: Contemplation of Mental Objects/Phenomena (Dhamma)
13. Contemplating impermanence (anicca).
14. Contemplating fading away/dispassion.
15. Contemplating cessation.
16. Contemplating relinquishment/letting go.
