The practice of Simple Mindfulness Meditation calms the whole body and helps the practitioners go beyond their life’s aversions and attachments(1).

Simple Mindfulness Meditation was taught by Buddha himself and he believed that continuous practice of this sixteen-step meditation can lead to complete mindfulness(1). The prolonged practice of Breath Awareness Meditation enables the practitioners to achieve true awakening, which can then lead to the liberation of the mind(1). 

Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.
-Thich Nhat Hanh

History/Origins

Simple Mindfulness Meditation originates from Buddha’s instructions on how to use one’s breath  as a focus for meditation(2). These instructions have been detailed in Anapanasmriti Sutra (Sanskrit), also known as Anapanasati Sutta (Pali)(2).

The method for practicing Breath Awareness Meditation can be found in both Theravada Buddhism and East Asian Buddhism. As per Theravada Buddhism (Anapanasati Sutta), the primary goal of this meditation practice is to achieve insight into the Four Foundations of Mindfulness, Seven Factors of Awakening, and eventually Nirvana(2). 

In East Asian Buddhism, the Anapanasmriti Sutra is found in varied forms and was also studied in early Indian Buddhist schools. The earliest translation of Anapanasmriti (breath-mindfulness) instructions found is by An Shigao, available as a separate sutra. It was written in the second century CE(2). The sixteen steps of the meditation can also be found in sutras such as Samyukta and Madhyama Agamas(2).

Benefits of Simple Mindfulness Meditation

Simple Mindfulness Meditation helps improve mindfulness, which leads to the mind’s awakening and liberation from life’s attachments(1). Practicing this meditation regularly also eliminates distraction and stress from your life(4). When you focus on your breathing while practicing the meditation, it enables you to look calmly and objectively at any problems you might be facing. That helps you take a step back from them and respond to them with increased awareness.

A scientific study conducted by Kirtigandha Salwe Carter and Robert Carter III(5) shows that breathing-based meditation practices like Breath Awareness Meditation can impact our physiological systems positively, lowering our mental workload. According to another research article by Sandra A. Sessa(6), practicing breathing meditation significantly improves concentration, mood and behavior by lowering stress. 

 

References

  1. Parallax Press | Breathe, You Are Alive: The Sutra on the Full Awareness of Breathing by Thich Nhat Hanh
  2. Lulu | Epitome of the Pali Canon by Chroniker Press Book
  3. Charles River Editors | Meditation for Beginners by Michael Solis
  4. Transworld | The Joy of Living: Unlocking the Secret and Science of Happiness by Eric Swanson, Yongey Mingyur Rinpoche
  5. Baishideng Publishing Group Inc | World Journal of Clinical Cases | Volume 4(4), Apr 16, 2016 | Breath-based meditation: A mechanism to restore the physiological and cognitive reserves for optimal human performance by Kirtigandha Salwe Carter and Robert Carter III
  6. Journal of College Teaching & Learning | Vol. 4 No. 10 | Meditation, Breath Work, And Focus Training For Teachers And Students – The Five Minutes A Day That Can Really Make A Difference by Sandra A. Sessa