Meditations and Reflection

　　Concentration on Respiration: Anapana Sati

　　Anapana Sati is mindfulness on respiration. Ana means inhalation and Apana exhalation. Concentration on the breathing process leads to one-pointedness of the mind and ultimately to Insight which enables one to attain Sainthood or Arhatship.

　　The Buddha also practiced concentration on respiration before He attained Enlightenment. This harmless concentration may be practiced by any person irrespective of religious beliefs. Adopting a convenient posture, keep the body erect. Place the right hand over the left hand. Eyes may be closed or half-closed.

　　Easterners generally sit cross-legged with the body erect. They sit placing the right foot on the left thigh and the left foot on the right thigh. This is the full position. Sometimes they adopt the half position, that is by simply placing the right foot on the left thigh or the left foot on the right thigh. When the triangular position is assumed the whole body is well-balanced. Those who find the cross-legged posture too difficult may sit comfortably in a chair or any other support sufficiently high to rest the legs on the ground.

　　It is of no importance which posture one may adopt provided the position is easy and relaxed. Head should not be drooping. Neck should be straightened so that the nose may be in a perpendicular line with the navel. Buddhas usually adopt the full lotus position. They sit with half closed eyes looking not more than a distance of three and half feet. Before the practice, bad air from the lungs should be breathed out slowly through the mouth and then the mouth should be closed.

　　Now inhale through the nostrils normally, without strain, without force. Mentally count one. Exhale and count two. Inhale and count three. Count up to ten constantly concentrating on the breathing process without thinking of anything else. While doing so one”s mind may wander. But one need not be discouraged. Gradually one may increase the number of series — ” say five series of ten.

　　Later, one may inhale and pause for a moment, concentrating merely on inhalation without counting. Exhale and pause for a moment. Thus inhale and exhale concentrating on respiration. Some prefer counting as it aids concentration while others prefer not to count. What is essential is concentration and not counting, which is secondary.

　　When one practices this concentration one feels very peaceful, light in mind and body. After practicing for a certain period a day might come when one may realize that this so-called body is supported by mere breath and that body perishes when breathing ceases. One fully realizes impermanence. Where there is change there cannot be a permanent entity or an immortal soul. Insight can then be developed to attain Arhatship.

　　It is clear that the object of this concentration on respiration is not merely to gain one-pointedness but also to cultivate Insight to obtain deliverance from suffering. In some discourses this simple and harmless method of respiration is described as follows:

　　"Mindfully he inhales; mindfully he exhales.

　　1. When making a long inhalation he knows: ”I make a long inhalation”; when making a long exhalation he knows; ”I make a long exhalation”.

　　2. When making a short inhalation he knows: ” I make a short inhalation”; when making a short exhalation he knows: ”I make a short exhalation”.

　　3. Clearly perceiving the entire breathing process (i.e., the beginning, middle and end), ”I will inhale; thus he trains himself; clearly perceiving the entire breathing process, ”I will exhale”; thus he trains himself.

　　4. Calming the respiration, ”I will inhale”; thus he trains himself; calming the respirations, ”I will exhale”; thus he trains himself. "

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