Anapana Meditation is a Popular Meditation Practiced all over the world. Anapana Meditation is a kind of Mindfulness meditation that involves focus and attention on the breath. It is also called the Anapanasati Meditation. In this article, we will explore What is Anapana Meditation or Anapanasati meditation , its benefits, and how to learn it.

what is anapana meditation

what is anapana meditation

What is Anapana Meditation?

Anapana Meditation, or Anapanasati, is a type of meditation that involves the natural flow of breath, especially the sensation of the breath as it goes in and out of the body without control or manipulation of breath.

Anapana is a combination of two words where ANA means breath-in and PANA means breath-out. Breath is the only object while practicing the Anapana Meditation; hence this breathing technique is called Anapana Breathing.

Anapana Breathing

Anapana Breathing is a unique technique used in Anapana Meditation. Anapana Breathing helps to take the natural flow of the breath as the breath goes in and out of the body. It is necessary to focus on the breath while doing the Anapana Meditation as Breath comes in and out from the nostril.

A Practitioner can develop more concentration and mental awareness of their mental and emotional states. Whenever the mind fluctuates away from the breath, the practitioner tries to bring the focus back to the breath and continue with the practice.

what is anapana

History of Anapana Meditation

Anapana is the ancient Buddhist practice of controlling the breath. It is one of the foundations described in the Eightfold Path that teaches us how to focus our minds and achieve mental and physical balance.

Anapanasati (Anapana) is a traditional mindful meditation practice that involves sitting up straight and focusing on your breath. This practice aims to let go of your body’s tension and feel reflective, focused, and equally balanced.

Importance of Anapana Meditation in the modern world

In the fast-paced world, Anapana Meditation is a valuable tool for finding calmness and relaxation. There is so much research that shows that Anapana Meditation has several physical and mental benefits. It has been shown to reduce stress and anxiety, improve sleep quality, increase concentration and focus, and help to boost the immune system.

what is anapanasati meditation

what is anapanasati meditation

Difference between Anapana and Vipassana Meditation

Anapana Meditation is the first step of practicing Vipassana Meditation. The practitioners of Anapana Meditation use their breath by observing the natural flow of respiration. Breath comes in and flows out, which calms and relaxes the mind and also helps to focus and concentrate. Anapana practice helps the mind into a more calm and focused state which is required to practice Vipassana Meditation.

Vipassana Meditation is a process of mental purification through self-observation, for which the practitioner needs to penetrate one’s entire physical and psychological structure with clarity of insight.

To penetrate deep inside to the root level of the mind, practitioners use observation of the breath as a medium called Anapana meditation. So, in anapana meditation, practitioners focus on their breath, counting each inhale and exhales. This type of meditation helps to calm the mind and clear away distractions.

How to learn Anapana Meditation?

If you want to learn an ancient and powerful meditation technique, look no further than anapana. Anapana, which means paying attention to the breath, is a simple yet powerful seated meditation perfect for beginners. Here are few tips to help you get started:

Set your goals

Before meditating, make sure you have specific goals in mind, such as I want to reduce stress, relax my body and mind, or increase mindfulness. Whatever your goals are, be sure to clarify them before you begin. Setting goals before you start will help you stay focused while practicing.

Choose the right seat

When choosing a seat or asana for anapana, you should choose one that is comfortable for you. You can sit on the floor or in a chair with your back straight, but don’t stress if it doesn’t seem practical at first; you can experiment till you find the right position.

Keep your body and mind still

One of the most important aspects of anapana is keeping your body and mind still – no matter how uncomfortable or awkward the position may initially feel. If you are getting restless, focus on relaxing your entire body instead of trying to move excessively.

Practice every day

It is essential to practice Anapana meditation for at least 10-15 minutes daily in the morning and evening to get the real benefits of the technique.

what is anapanasati

what is anapanasati

How effective is Anapana Meditation?

Anapana Meditation Practice is done while sitting; hence it is most effective to focus on breathing which helps to reduce stress and anxiety.

There are so many meditation techniques, but the basic technique is to control your focus and attention. Anapana Meditation helps to maintain focus and attention.

Ten Benefits of Anapana Meditation

What are the difficulties while doing the Anapana Meditation?

While learning Anapana meditation, you may come across some difficulties. By knowing these difficulties in advance, you can prepare yourself to face these situations in a timely and right manner.

  • The first and foremost difficulty is staying focused on the breath when your mind wanders.
  • The second difficulty is finding the right breathing technique.
  • Third, sticking to the practice over time can be challenging.
  • The fourth difficult situation could be finding an instructor who can teach you Anapana meditation properly, which can take time and effort.
  • Lastly, it may take some practice before you feel comfortable practicing this meditation technique.

Why do we use breath or natural respiration for Anapana Meditation?

Anapanasati Meditation is a simple and ancient practice that helps practitioners to calm and focus their minds. Practitioners take a deep breath and hold the breath for a specified period, sometimes up to two minutes. In this meditation, the focus is on the breath itself rather than on any thoughts or feelings.

The breath acts as a link between our conscious mind and unconscious mind. Also, it connects many voluntary and involuntary processes of the body. Also, by observing natural breathing, we develop an awareness of present reality and gradually train our minds to live in the present.

Another reason to adopt natural breathing as an object of concentration is to manage our natural breathing by slowing down and subtly changing the rhythm affected by various emotions like anger, fear, jealousy, etc.

Breathing exercises have been used for centuries to help people learn how to control their thoughts and feelings. When you can focus your attention on your breath, you can calm your mind and reduce your stress levels. This is why Anapana meditation is often used as a way for other forms of meditation, such as mindfulness or yoga.

There are many different ways to practice anapana meditation. You can either use a timer to track the duration of your meditation or simply focus on your breathing without specifying a time limit. The Important part is to find a correct position that helps the practitioner to focus on breathing comfortably.

For How long should we practice Anapana Meditation?

A Practitioner can start practicing the Anapana Meditation at their convenience. However, practicing Anapanasati 20-30 minutes a day can helps to control your thought and emotions and increase concentration.

Anapana Meditation is also beneficial in reducing stress and improving sleep quality. Suppose a Practitioner finds difficulty in meditating for 30 minutes. Then A Practitioner can practice the Anapana Meditation in two sessions. 10-15 Minutes in the morning and 10-15 minutes in the evening. That’s how A Practitioner can get the highest benefit.

How is Anapana Meditation different from Other meditation practices?

Anapana Meditation is different from other meditations as it uses the breath while meditating. A Practitioner focuses on breath, which helps to unite the mind. This practice enables the practitioner to take full control of unnecessary thoughts and make the mind calm and relax.

The Takeaway

Anapana Meditation has several benefits. Regular Practice of Anapanasati Meditation can help reduce anxiety and stress levels. Improved focus and sleep quality.


Q-1-How long should I practice Anapana Meditation?

There is no fixed duration to practice Anapana Meditation. A new Practitioner can start the anapana practice with a small duration of 5-10 minutes and gradually can increase the time duration.

Q-2-Is it necessary to have a meditation teacher for Anapana Meditation?

It is not necessary to hire a meditation teacher; however, taking guidance from an experienced instructor can help the practitioner to understand the practice deeply and overcome any challenges.

Q-3-Can Anapana Meditation be practiced by anyone?

Yes, Anapana Meditation can be practiced by anyone regardless of age, background, and religion.

Q-4-How often should I practice Anapana Meditation to see benefits?

To get the highest benefits of Anapana Meditation, start with a short duration, and it is recommended to practice it daily to get the maximum benefit.

Q-5-What should I do if I can’t focus my mind during Anapana Meditation?

It is a very common challenge for a new practitioner. When the mind wanders, just try to bring the mind and focus on the breath.

Parminder Kaur

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