Theravada Buddhist Meditation

Ānāpāna Meditation

Students are helped to gradually develop calmness of mind during the first five days of the course by focusing their attention on an area or spot at the base of the nose, being aware of in-breath, out-breath, and the touch sensation of the breath. When the mind is given only one object it gradually becomes calm and steady.

Vipassanā Meditation

Vipassanā, insight, involves an examination of the inherent tendencies of all that exists within one's own self. In Vipassanā meditation, the calmness and focus gained from the practice of Ānāpāna meditation is used to direct the attention inward, and to observe in order to gain insight into the natural causes and effects. He becomes aware of and observes:

• The mental and bodily components in the process of change (anicca)

• The process of change as unsatisfactory (dukkha).

• The illusory nature of a permanent self (anattā).

This awareness will very gradually lead to detachment from the physical and mental elements that are experienced as changing. It will little by little, free the meditator from reactions such as anger and desire. It will give you that peace within, which will show you that you are getting beyond the day to day troubles of life. It will take you, slowly but surely, beyond the limitations of life, suffering and death.

Throughout the course, the emphasis is on investigating the truth for oneself by practising the technique. The teaching is through experience. If what you experience is for your wellbeing, you can accept it; if it is not for your wellbeing, you will not accept it.