Breath Awareness
Anapanasati
How to
Sitting with an upright, relaxed spine, rest attention on the physical sensation of breathing — the air at the nostrils, or the rise and fall of the belly. When the mind wanders, notice where it went and return attention to the breath without judgment.
Benefits
- Trains sustained attention
- Lowers baseline stress and reactivity
- The most common entry point into every other technique here
Practice
Start with 5-10 minutes and let the duration grow naturally; there is no need to control or slow the breath, only to notice it.
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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.
