Session One: How Do I Begin a Simple Breathing Meditation?
“Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.”
— Ānāpānasati Sutta
Many people ask me how to begin meditation.
The internet is full of advice. Some suggest counting breaths, others recommend visualising peaceful places or listening to relaxing music. While all of these approaches may have value, I have gradually discovered that the Buddha’s own instructions are wonderfully simple.
However there is nothing complicated to remember.
No special breathing technique.
No need to empty the mind.
Just learning to be present with one natural breath after another.
This series of four short meditations is based directly on the Ānāpānasati Sutta, the Buddha’s discourse on the full awareness of breathing. Over many years it has become the foundation of my own daily practice.
Each session takes around ten minutes and explores four simple contemplations. There is no need to master one before moving to the next. Simply notice your experience with kindness and curiosity.
As the Buddha repeatedly encouraged,
“Come and see.”
Meditation is not something to believe.
It is something to experience.
Before you begin
Find somewhere reasonably quiet.
Sit comfortably on a chair or cushion with your back naturally upright but not rigid. Allow your hands to rest comfortably.
Close your eyes if you wish, or soften your gaze.
Allow your breathing to settle into its own natural rhythm.
There is nothing to achieve.
Nothing to force.
For the next ten minutes, simply allow yourself to arrive.
Today’s Four Breaths
1. Knowing the Breath
Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.
Nothing more.
Simply recognise each in-breath.
Simply recognise each out-breath.
Your breathing becomes your quiet companion.
If your mind wanders—and it almost certainly will—gently return to the next breath without frustration.
2. Noticing the Breath
Breathing in a long breath, I know it is a long breath.
Breathing in a short breath, I know it is a short breath.
Do not change your breathing.
Simply become interested in it.
Some breaths are long.
Also some are short.
But some feel deep.
Others almost unnoticed.
Your task is not to control the breath but to become familiar with it.
3. Becoming Aware of the Whole Body
Breathing in, I am aware of my whole body.
Breathing out, I am aware of my whole body.
Allow your awareness to widen.
Notice your posture.
The weight of your body on the chair.
Feel your hands.
Your shoulders.
And your face.
The gentle movement of the breath throughout the body.
Rather than focusing on one small point, experience yourself sitting here as a whole person.
4. Calming the Body
Breathing in, I calm my whole body.
Breathing out, I calm my whole body.
There is no need to make relaxation happen.
Simply allow each out-breath to soften any unnecessary tension.
Your shoulders may drop slightly.
The jaw may relax.
Your breathing may become quieter.
Or nothing noticeable may happen at all.
Both experiences are perfectly natural.
One Minute of Stillness
Now let go of all instructions.
Simply sit quietly for one minute.
No technique.
No goal.
Just breathing.
Just sitting.
A Question to Carry Into Your Day
When today did I truly notice that I was breathing?
You may be surprised how often the simple act of returning to one mindful breath changes the quality of an entire moment.
My Reflection
When I first encountered Buddhist meditation over thirty years ago, I imagined I needed to learn complicated techniques.
Instead, I discovered that the Buddha began with something astonishingly ordinary.
One breath.
Then another.
These first four contemplations are not about becoming a better meditator.
They are about learning to arrive fully in this present moment.
Everything else grows from here.
Tomorrow, simply return to the breath. The Buddha’s path begins one mindful breath at a time.
The next step in this series of 4 will be on Monday 17th August, until then practice todays step and do please write a comment on your experience
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Thank you for visiting my nest and appreciating my post. What a beautiful site here!
Thank you, very kind. Hope you keep visiting and find value 🙏🕉️
So true. I loved your calm and simple approach.
Yes!! This is really working on me too as I started to do. Initially I was not able to concentrate so frequently I gave up the practice but once I start to follow as you have mentioned in your blog. These steps are really helping me 🙏 now I feel calm and try to be at the present moment 🌹😀
It really takes time to get the full benefit but the real key at this stage is to keep it simple. This is creating a firm foundation for deeper more advanced meditation AND mindfulness. In fact it is the first foundation of mindfulness as given to us by The Buddha. Keep practicing. 🙏🕉️
This post is certainly very helpful for beginner and experienced meditators. Many years ago I attended a 10 day Vipassana retreat to learn the basics. In fact the 4 steps in this post were exactly what we covered and then practiced day after day but didn’t go beyond them so I am looking forward to what comes next.
Thank you for the comparison with vipassana meditation practice. Vipassana is known as “insight” meditation as compared to Shamatha which is known as “concentration” meditation. I really think that your retreat didn’t get past Shamatha which is the main focus here in Session 1. Keep going with Sessions 2-4 and you will definitely be practicing Vipassana 🙏🕉️