Anapana is a simple meditation technique. All you have to do is stay focused on your breath. Sounds simple enough, right?

Getting started:

  1. Find a quiet space and sit in a comfortable, upright position. No need to be in Lotus position; a chair is just fine.
  2. Close your eyes.
  3. Begin breathing through your nose.

Vader is Zen.

How to meditate: 

  • Breathe normally without trying to regulate it in anyway.
  • Put all of your attention on the sensations of inhalation and exhalation through your nostrils.

Sensations you may experience in your awareness: 

– You might be able to feel the tickling of your nose hairs as you breathe in and out, or feel the difference between the cold inhaled air vs. slightly warmer exhaled air.

– You may become aware that in this moment you can only breathe through only your left nostril, or only your right nostril, or perhaps through both nostrils.

– You may notice that your breathing is shallow, or deep.

Try maintaining your focus on the sensations in the region between your nostrils and your upper lip for as long as long as you can without judgement or wishing for it to be different from how things currently are. There is no right or wrong, superior or inferior way to breathe. How you are breathing right now is reality as it is.

  • Stay with this focused attention for a desired amount of time. I recommend first starting with 2 minutes daily, and working up from there (up to 15 minutes).

Anapana is mind focus training. The mind cannot pay full attention to the breath and also continue generating rapid-fire thoughts at the same time. The longer you are able to remain aware of your breath, the greater ability you will have in consciously retreating from incessant mind chatter. You will also develop better control in choosing where to place your mental focus and be able to keep it there longer.


Start transforming your wild stallion of a mind into a powerful, domesticated Seabiscuit.

Allow yourself the gift of stillness. Start meditating a little bit today.


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