Anapanasati Meditation or in-and-out Breathing Mindfulness meditation can help the meditators achieve spiritual awakening, ultimately leading to clear insight and liberation(1). 

Introduction

Anapanasati Meditation is a method where the meditators use mindful breathing to develop both the ability to see the true nature of things (Vipassana), and a concentrated, serene mind (Samadhi)(2). This practice uses breathing as an object of focus(2). This method was particularly taught by Buddha himself, and it is believed that he used Anapanasati Meditation to achieve complete awakening(2).

Buddha presented his teaching in the Anapanasati Sutta, a text that details this form of meditation practice which uses the power of conscious breathing to calm one’s mind(2). Anapanasati Meditation stills the meditators’ mind so that they can get a clear insight into it and achieve liberation(2). 

History/Origins of Anapanasati

It is believed that Breathing Mindfulness meditation was first discovered by Buddha when he was a child(3). Once he grew up, it was Anapanasati Meditation that helped him finally achieve enlightenment. Anapanasati Sutta includes the complete method to practice this meditation(3). 

At every moment where language can’t go, that’s your mind.
-Bodhidharma

The text explains a total of sixteen contemplations, divided in four sets of four(4). These four mindful contemplation groups of Anapanasati Meditation are body, feelings, mind and wisdom(1). In all the groups, the meditators use their breathing as an anchor to stay in the present moment(4). 

Benefits of Anapanasati Meditation

According to a study published in the Journal of Ayurvedic and Herbal Medicine(5), Anapanasati Meditation has the ability to significantly reduce depression in the meditators. This effect was observed after the participants practiced the method for six months. A research article on Anapanasati Meditation(6) has revealed that continuous practice of the meditation also reduces verbal aggression in the practitioners. 

 

References

  1. The Buddhist Centre | Wellington | Anapanasati Handouts
  2. Yoga Journal | 2002 | Guided Meditation by Larry Rosenberg | Breathing Lessons
  3. Breath Meditation | The Buddhist Tradition of Breath Meditation by Abbot George Burke (Swami Nirmalananda Giri)  
  4. Shambhala | Breath by Breath: The Liberating Practice of Insight Meditation by Larry Rosenberg 
  5. Journal of Ayurvedic and Herbal Medicine | Volume 4, Issue 3 | 2018 |  The Effect of Anapanasati Meditation on Depression: A Randomized Control Trial by B. Sivaramappa, Sudheer Deshpande, P. Venkata Giri Kumar and H. R. Nagendra
  6. Complementary Therapies in Clinical Practice | Volume 36 | Effect of anapanasati meditation on verbal aggression: A randomized controlled trial by B. Sivaramapp, Sudheer Deshpande, P. Venkata Giri Kumar and H. R. Nagendra