Mindfulness of Breathing

Paying attention to the sensations of breathing in and out is the essence of anapanasmrti (in Pali this is anapanasati) This practice is often shorted to simply anapana.

Normally, our mind is in a negative state: dispersed, discursive, wandering. This negative state carries enough ‘force’ behind it that we have difficulty to simply stop and focus.

In order to overcome this, we can practice something that brings our mind into a neutral state. Observing our own breath is an extremely helpful method to do this. Why?

  1. We are always breathing, so we do not need anything other than our own living body.

  2. It provides our literal source of life, and body breathes better when we pay attention to it.

  3. It is always changing: in and out at different rhythms.

Basic Practice

As noted in the Anapanasati Sutta, the mindfulness of breathing in and out in both simple and powerful. By letting the body breathe on its own, and simply paying attention to it, you can transform a discursive mind into a focused mind.

When the breath is short, notice that. When it is long, notice that too. Notice the lungs filling with air and notice the chest expand. Notice the air flowing out of the lungs and the chest contracting.

The problem with those new to meditation is that practice may be too vague. Our minds, if they are very agitated, may need something more to ‘hold on’ to.

Counting

The great Indian Buddhist philosopher Vasubandhu gives an example of the counting the breath in his Abhidharmakosabhasyam (Autocommentary on Verses on the Treasury of the Abhidharma):

One fixes the mind on in-breathing and out-breathing, without effort or contention; one lets the body and mind be as they are; and one counts from one to ten only in the mind. One does not count to less than ten, nor to more than ten, for fear of contention and of mental distraction.

In this case, the number ten was chosen, but actually any number will do.

Here is the practice:

  1. Find a comfortable position, rest and relax for a bit.

  2. Chose a number to count up to, such as 5, 7, or 10.

  3. Pay attention to the experience and sensation of breathing.

  4. When you are ready to begin, on the first inhalation, mentally say “In one…”

  5. Do not attempt to hold or speed up your breathing.

  6. On the first exhalation, mentally say, “Out one…”

  7. Continue counting up to the number chosen.

  8. When you reach your number, that is a single set.

  9. You can endeavor to complete many sets: 3, 5, 7, 10.

Completing multiple sets means you are remembering to count correctly, and the set you are in. It is more challenging but develops more focus.

If you do this practice regularly, you will be able to see a progress in how easily you can complete it without making any mistakes or forgetting the practice.

Conclusion

This practice will alleviate the negative state of mind. For many it will be incredibly peaceful. Regardless, this is only a neutral state of mind!

The fact is that our normal state is so negative we feel great peace at achieving the cessation of the negative (discursive) qualities. So, while this is great to experience, we need to go beyond this.

Real meditation starts with this state of consciousness and develops into authentic joy, wisdom, and compassion.

 

Ana is in-breathing, the entry of wind; apana is out-breathing, the leaving of the wind. The mindfulness (smrti) that bears on both of these is anapanasmrti.

— Vasubandhu, Autocommentary on Verses on the Treasury of the Abhidharma (4th Century)