Anapana Sati
Anapana Sati is a Pali word, which means :
Ana = incoming breath,
Apana =outgoing breath,
Sati = awareness; or awareness of the incoming and outgoing breath.
Meditation Technique
- Sit comfortably keeping your waist, back and neck straight
- Keep Your eyes gently closed
- Remove your spectacles (for those who wear them )
- Also, keep your mouth closed
- Focus your entire attention on the entrance of the nostrils
- Remain aware of the natural breath as it comes in, as it goes out
- Don’t try to control, count or regulate the breath
- Don’t add any word, verbalization [e.g., Mantra ), or imagination of any kind
- When the mind wanders away, bring it back to the awareness of respiration
** Note **
Try to remain aware of each and every breath that comes in and goes out
Benefits
- The concentration of mind increases
- Awareness and alertness of the mind improves
- Mastery over the mind improves
- Memory becomes very sharp
- Decision-making power improves
- Self –confidence increases
- Agitation, fear, tension, nervousness and stress decrease
- Capacity to work increases
- Better performance in studies, sports and extracurricular activities
- Ability to understand and express increases
- The mind becomes healthy, wholesome and strong
- One becomes full of good wishes for others
For getting the full benefit, it is necessary to practise this meditation for 10-15 minutes twice a day ( morning and evening ).
Sila: The Five precepts
Sila means to abstain from all unwholesome physical and vocal actions, namely :
- Abstain from killing
- Abstain from stealing
- Abstain from a life of misconduct
- Abstain from lies, harsh words, backbiting etc.
- Abstain from intoxicants
Metta Bhavana
Metta Bhavana means Loving – Kindness or Compassionate Love :
May I Be Happy, Be Peaceful
May My Mother Be Happy, Be Peaceful
May May father Be Happy, Be Peaceful
May My Brothers and Sister Be Happy, Be Peaceful
May All My Classmates Be Happy, Be Peaceful
May All My Schoolmates Be Happy, Be Peaceful
May All My Neighbors Be Happy, Be Peaceful
May All The People of My Country Be Happy, Be Peaceful
May All The People of World Be Happy, Be Peaceful
Be Happy
