Steps to practise Anapanasati

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Technique No.1:

» Observe inhale for 2 minutes
» Observe exhale for 2 minutes
» Observe exhale and inhale for 3 minutes

Benefits: Tension reduced, five basic elements are properly maintained, in the physical body.



Technique No.2:
» Observing the movements of the abdomen for five minutes
» Observing the movements of the shoulder for five minutes
» Observing the movements of the entire body

The practitioners are requested to continue anyone of the movements as mentioned above, which is very clear to observe.

Benefits: Concentration and memory power improved.



Technique No.3:

Observing the duration or length of inhale for 3 minutes, if it is long inbreath note it, if it is medium please note, if it is short note "it is short". The same method should be adopted for out breath also.

Benefits: Concentration improved, decision-making is improved, mental worries removed.


Technique No.4:
Observing nostril cavity. Observe the nostril door while inhaling. Observe or feel the chill or cool sensation and while exhaling observe or feel the warm or heat sensation. This should' be practised for 10 minutes.

Benefits: Sharpness of the mind is improved and observation capacity increased.


Technique No.5:

Observing every part of exhales i.e., starting point, middle point and end point. The same method is adopted for inhales also.

Benefits: As in Technique No.4.



Technique No.6:
Observing one complete breath system that means one inhale and exhale combined together and observe from inhale starting point, middle point and end, reverse to exhale.

Benefit : Meditation and concentration improve Pranic energy is being collected during the practice.



Technique No.7:

Observing the pause before reverting to the other breath i.e., inhale and observing the pause or footprint of each breath, and the same method for exhale. The practitioner should' not make a pause forcibly rupturing the natural flow of the breath. If the practitioners do not observe pause just continue to watch the breath as done in Technique No: 6.



Technique No.8:

Observing the breath cycle i.e., inhale starting point and middle point and end, if there is a pause after inhale note the pause, and the same method to exhale, starting point, middle point and end if there is a pause "note it". The practitioner should not make a pause deliberately. The practice should begin from inhale and breath cycle should be clock-wise.


Technique No.9:
Those who find difficulty in observing breath cycle, may adopt a breath column. The practise should begin from exhale, if there is a pause, note it and inhale if there is a pause note it. The breath column should move from down to up between naval point to nostril door for inhale and nostril door to naval point for exhale.


Benefit: for technique 7, 8 and 9 meditation improving blood pressure, Sugar, Tension removed

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[sakthi_kmr]

technique 1 is not clear :!: how can i watch only inhale for 2 min.

[admin]

hi, sakith

Do a normal breathing, watch only the inhale ignore the exhale.