Category Archives: Meditation Technique

This Category provide the most valueable Mediation technique that you can bring to practice for yourself.

Mindfulness of breathing

Mindfulness of breathing, also known as Ānāpānasati in Pali, is a fundamental meditation practice in Theravāda Buddhism. It involves cultivating focused awareness on the breath as it naturally occurs, observing its sensations with clarity and equanimity. Here’s a detailed guide on how to practice mindfulness of breathing:

1. **Preparation:**
– Find a quiet and comfortable place to sit. You can choose to sit on a cushion or a chair, ensuring your back is straight but relaxed.
– Close your eyes gently or maintain a soft gaze downward, whatever feels most natural and conducive to inner focus.
– Take a few deep breaths to relax your body and mind, letting go of any tension or distractions.

2. **Setting the Intention**
– Before beginning the practice, set a clear intention to cultivate mindfulness and concentration through awareness of the breath.
– Remind yourself that the purpose of this meditation is to develop present-moment awareness, insight, and mental stability.

3. **Observing the Natural Breath**
– Direct your attention to the physical sensations of breathing, focusing on the natural rhythm and flow of the breath.
– Notice the movement of the abdomen or chest as you inhale and exhale. You can choose to anchor your attention at the nostrils, chest, or abdomen, wherever the breath is most vivid for you.

4. **Maintaining Awareness:**
– As you observe the breath, maintain a non-judgmental awareness of its qualities, such as its temperature, texture, length, and pace.
– If your mind wanders or gets distracted by thoughts, emotions, or sensations, gently acknowledge them without judgment and return your attention to the breath.

5. **Deepening Concentration:**
– Gradually deepen your concentration by focusing more closely on the subtleties of the breath. Notice the beginning, middle, and end of each inhalation and exhalation.
– Let go of any tendency to control or manipulate the breath. Instead, allow it to flow naturally, effortlessly, and without interference.

6. **Expanding Awareness:**
– As your mindfulness strengthens, you may begin to notice the impermanent and ever-changing nature of the breath, reflecting the impermanence of all phenomena.
– Expand your awareness to include the arising and passing away of sensations, thoughts, and emotions, observing them with a sense of detachment and equanimity.

7. **Cultivating Insight:**
– Through sustained mindfulness of breathing, insights into the nature of the mind and body may arise. Observe these insights with curiosity and openness, without clinging or aversion.
– Recognize the transient and conditioned nature of experience, fostering a deeper understanding of the Three Characteristics: impermanence (anicca), unsatisfactoriness (dukkha), and non-self (anatta).

8. **Closing the Practice:**
– After a designated period of meditation, gently transition out of the practice. Take a few moments to reflect on your experience and express gratitude for the opportunity to cultivate mindfulness.
– Carry the qualities of mindfulness, clarity, and compassion into your daily life, integrating them into your thoughts, words, and actions.

Mindfulness of breathing is a timeless practice that offers profound benefits for mental, emotional, and spiritual well-being. With patience, persistence, and dedication, it can become a transformative tool for cultivating inner peace, insight, and liberation from suffering.


  • This practice can be practiced at any time in your life. Whether working, resting, doing various activities or even among people Just feel your breath all the time. Don’t send your mind outside. You will be able to develop mindfulness, wisdom, and calmness at any time.  “This is one of the best practice that the Buddha use in his daily life “