පූජ්‍ය නාඋයනේ අරියධම්ම නාහිමි දේශිත ආනාපානසති භාවනා කමටහන නිතර ශ්‍රවණය කර භාවනාවේ යෙදෙන්න.
Anapanasati Meditation for beginners (mindfulness of breathing) - Part 1
1) You can adopt a convenient posture
( It's more suitable to choose a posture just like
Padmasana (Lotus Position, to seated your legs crossed
while keeping your body erect and the eyes closed.)
2) Before starting Anapanasati Meditation try practicing Maitri Bhavana. Maitri Bhavana is the practice of expanding loving-kindness without limits or unlimited friendliness. To practice relax yourself and pray yourself and all living beings by chanting "all living beings May be well, All living beings may be happy, all living beings may be free from enmity, All living beings may be free from ill- will. May I be happy, may I be free from enmity, may be free from ill-will."
3) Concentrate starting at your head to tiptoe with mindfulness.
4) Now, to attend to Anapanasati Meditation, Breath-in deeply (A long breath) starting at your stomach and breath-out slowly. You should continue the method for several turns yourself. This may calm down your mind in to a certain state.
5) Now let breath normally yourself.
6) Don't let your mind to be talked itself, and stop running after other thoughts.
7) Mindfully focused your attention breathing-in and breathing-out. If you fail to grasp your breathing procedure you may break the track, but immediately you should make your sense at the previous state and try to think about your respiration again.
😎 Gradually you may feel that your breathing rough/ Soft/ Long or short, little by little long breaths turns in to a state of short and calm/ soft. Hold the feeling mindfully while you sense your thoughts process less. (Still you are not in a complete state of meditation, think that you have being run after your own thoughts for the whole existence, but the time has come to stop it and to go ahead with your breathing manner at least for this shortest period.)
9) At this stage you may feel sometime that you are gone out of respiration. But do not panic. Now you have already in an airy condition which may cause no sense at all your body organs and it seems that you are in the solitary stage expected.
10) Now you are in a state of less in thoughts and you may feel happy and calm. If your mind is still surmising and inquiring itself with its breath it seems that you are succeeded at the first stage in meditation. Its call 1st Dhyana in meditation.
This may take about 20-45min. If not you may have to practice the same for about two three months and keep on trying. This is one method of Anapanasati Meditation there several methods. May triple gem bless you !