According to nhigia.vn page shared that:
Anapana, in the ancient Indian language, is the breath in and out (Ana: in breath; Apana: breath out).
Anapana Method is a method of observing one's own in and out breath in objective consciousness and equilibrium.
This is a method that has existed about 3000 years ago in India and up to now it has been proved to be the method that brings the mind's focus and control emotions to people in the most practical way, positively impacting the ability ability to control people's thoughts and guide human behavior in the direction of goodness and goodness.
Anapana is part of the Vipassana program that fosters life skills for adults and has been carried out at Ucenlist Center facilities with the approval of SNGoenka (India) and the Unesco Association of Vietnam from 2013 to present.
Therefore, you must have strong faith in this meditation and practice it with great respect. Now we will show you the basic steps on how to practice mindfulness of breathing.
Step 1: Sit up straight, you can choose whichever position is most suitable for you. If you find it difficult, you do not need to sit cross-legged. You can sit with your feet side by side on the floor (not stacked) on a cushion of a suitable thickness that helps you feel comfortable and allows you to easily hold your back straight. Then relax one by one, from head to toe. Make sure there is no tension on the body. If so, try to relax completely to be relaxed and natural. Otherwise, the tension will make you uncomfortable and aching. Make sure to relax your whole body every time you start to meditate.
Step 2: Put aside all thoughts, including worries and plans. You must visualize that all compounded phenomena are impermanent. It does not follow your wishes but it only happens according to its rules. It is useless to try to catch them. It is beneficial to put it aside, never mind it while you are meditating. When your mind is busy thinking, you have to remind yourself that now is not the right time for you to worry. Now is the time to keep your mind on the subject of breathing meditation. If you suddenly remember something very important and think that you must remember it or think about it, don't do so while you are meditating. If it's absolutely necessary, you can write that important thing in the next handbook and then stop thinking about it while meditating.
If you really want to succeed in breathing (Anapanasati), you have to ignore all other objects. There are many practitioners who want to develop concentration but do not give up their attachments in daily life. As a result, their minds become constantly wandering between the breath and the objects of real life, though they try to keep their mind calm, but fail completely: just because they refuse to give up their attachments. on other objects. Attachment is the greatest obstacle to the progress of meditation. So it is very important that you resolutely stop thinking while meditating.
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Step 3: Become familiar with the breath through practice. After relaxing your whole body and ending all thoughts, you must place your mind at the area where the in-out breaths touch your skin: that point is the area around the nose and the top of the upper lip. . Try to know the breath, in one of these places, then keep the mind close to the breath, always aware of the breath. Try to know the breath naturally and objectively as an observer. Don't control your breath or interfere with your natural breath: just know it as it is. If you control your breathing, you may feel chest tightness. It is important that you only pay attention to the breath at the point of contact you have chosen, you should not follow the breath in or out of your body. If you follow the breath inward or outward, you will not be able to perfect your concentration. To explain this, the Pure Land Path (Visuddhimagga) gives an example of the gatekeeper. The gatekeeper didn't care about people who went in or out of the city: he only paid attention to the people passing by at the gate. In the same way, one does not care if the breath goes in or out, one only cares about the breath at the point of contact (at the gate).
Another important thing is: you must not pay attention to the characteristics of the four elements in your breath. You should not pay attention to the characteristics of the earth, such as (hard, rough, heavy, soft, smooth, light), nor about the great water characteristics (flowing and sticky), nor the characteristics. of the great fire (hot and cold) also don't pay attention to the characteristic of wind energy (pushing and supporting) in your breath. If you focus your attention on any one of these characteristics, the other will also become more and more visible in your body and will disturb your concentration, the only thing you have to do is know. breath, you have to know the breath as a general concept.
Sometimes practitioners find it difficult to recognize the breath. It does not mean that one is no longer breathing but because the breath has become subtle and the practitioner is not used to it. Therefore, one only needs to keep the mind at the point of contact with a calm and alert mind. When it becomes more and more difficult to recognize it, the practitioner should not do anything but just know that he is still breathing. Then, with patience and mindfulness, one will gradually know the subtle breath. If one tries many times one will become accustomed to focusing on the breath object. This is very helpful for practitioners to develop deep concentration. While trying to become familiar with the breath, you have to follow the middle way: you have to be diligent: don't try too hard, because you can be in trouble like stiffness, aches and pains head, eye strain. Again, do not use too little effort because you will fall into a deep, deep kiss. So, make sure you are diligent enough to always recognize the breath.
When thoughts arise in the mind, you just ignore them and bring the mind back to the breath. It is useless to get angry at these thoughts or to resent oneself. You should accept that the emergence of thoughts emerging in the mind is natural and should not be entangled in it. By ignoring thoughts, you will get rid of them. By always knowing the breath, you get used to it. That is the right way to treat distractions. If your mind is wandering around here and there, you can keep your mind on the breath by noting: when the breath comes in or out, you know in and out; in, out …. You can also use the counting method, when breathing in to note: on; when breathing out, note: out; and at the end of the exhalation, you count 1. You can count this way, counting at least 5 but not more than 10. For example, if you choose to count to 8, you will count from one to 8, So counting from 1 to 8 many times. But when you count the breath, your object is still the breath, not the count, the count is only a tool to help you keep your mind on the breath. You should keep counting until the mind becomes calm and steady. At that time you don't count anymore, you just need to know the breath coming in and out.
Step 4: Concentrate on breathing. When you can perceive the breath continuously for 15 to 20 minutes, you may be considered to be fully familiar with the breath. You can begin to focus more, concentrate more on the breath. In the previous stage, when you are aware of the breath, you also know the touching point. But at this stage, you try to ignore the touch point and focus only on the breath. By doing this, your mind will become more and more determined. However, if you do this too early (before you get used to the breath), you will experience facial tension.
Step 5: When you can concentrate intently on the breath for more than 30 ’, your concentration can be considered quite good. Now you must try to focus your attention on the whole breath from the beginning to the end of the breath. At one point, pay attention to the in and out breath from the beginning to the end. Then at that same point, focus your attention on the exhaled breath, from the beginning to the end. This way, there are no gaps, the mind cannot escape and wander here and there, and your concentration becomes deeper and deeper. You will find that your breath is sometimes long or short. Long and short here means long time - short, not length. When breathing is slow, it means a long breath; fast breathing means shortness of breath. You must let it happen naturally: you must not make it as long or short as you like. You just need to know the whole breath, whether it is long or short.
Summary: These are the basic steps of mindfulness of breathing (Anapanasati), remember and practice it correctly. You must practice in every posture. Do not stop practicing when the time of meditation ends. While opening your eyes, relaxing your legs, getting up, and so on, you must continue to be aware of the breath. While walking, standing, sitting, lying … always try to be aware of the breath. Do not pay attention to catch another object. Let the emptying of mindfulness awareness on the breath less and less. If you practice continuously with almost no gaps, you have to practice in a consistent and patient manner this way from the time you wake up until you fall asleep at night. If you do so, you will probably succeed in acquiring enlightenment meditations right in the course. That is why the Buddha said that the mindfulness of the breath (anapanasati) needs to be practiced and fulfilled.
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