Anapanasati

Breath awareness meditation. Observe the natural breath at the nostrils without controlling it. A core Buddhist practice for developing concentration and insight.

How to practise

1. Sit comfortably with spine straight. Eyes gently closed.
2. Bring your awareness to the tip of the nose — the small area where air enters and exits.
3. Notice the cool sensation of the in-breath, the warm sensation of the out-breath.
4. Do not change the breath in any way. Simply observe its natural rhythm.
5. When the mind wanders — and it will — gently return attention to the breath without judgement.
6. Over time, the breath may become subtle. Stay with whatever sensation is present.

Progression — levels

• Level 1 · 5 minutes
• Level 2 · 10 minutes
• Level 3 · 20 minutes

Get guidance from a practitioner

Breathwork is most powerful when it fits your body, your state, and your goals. For a personalised programme, book a session with Dev Bastola, Counselling Psychologist at Anandoham Health.