Ānāpānasati Mindful Breathing Meditation For Beginners

The Buddha said,

Mindfulness of breathing,

When developed and cultivated,

Is a great fruit of great benefit.

Anapanasati,

Mindfulness of breathing,

Is the Buddha's most recommended meditation for beginners.

It is both calming and powerful,

A bridge that can carry us from tranquility into insight,

From samatha into vipassana.

Let's begin by sitting comfortably.

Let your body be upright but relaxed.

Gently close your eyes.

Take a slow breath in and out.

Allow your body to settle into stillness.

Now,

Turn your attention to your breath.

Notice the coolness as you breathe in.

Notice the warmth as you breathe out.

Feel where the breath is most clear for you,

At the nostrils,

The chest,

Or the belly.

Stay with it,

Gently,

Naturally.

Begin to notice the whole body of the breath.

The beginning,

The middle,

The end of each inhale and exhale.

Each breath is complete,

Like a wave rising and falling.

Stay with the rhythm,

Steady,

Present.

Now,

Gently calm the breath.

Let each inhale be a little softer,

Each exhale a little smoother.

The body grows lighter,

The mind more still.

Breathing in,

You feel peace.

Breathing out,

You let go.

As the breath becomes steady and clear,

The mind becomes steady,

Too.

This calm is the foundation of wisdom.

Take a final deep breath in and out.

May this mindfulness of breathing bring you peace,

Clarity,

And calm that carries into your day.