Anapana
Buddhism
S.N. Goenka
The Art of Living: Vipassana Meditation as Taught by S.N. Goenka by William Hart (HarperOne, 1987)
Anapana (observation of natural breath) is the preparatory concentration practice taught in the Goenka Vipassana tradition. It trains the mind to focus before deeper insight practice begins. The technique is publicly described in The Art of Living and on the Dhamma.org website.
S.N. Goenka (1924-2013) learned Vipassana from Sayagyi U Ba Khin in Burma and began teaching in India in 1969. Vipassana courses in this tradition are now held at over 390 locations in more than 90 countries, offered entirely free of charge.
Tips
- This is not a breathing exercise. Do not regulate the breath. - Goenka teaches that all attention should stay at the nostrils and upper lip -- do not follow the breath into the body. - Practice for 10 to 15 minutes at a time. In the Goenka courses, Anapana is practiced for three full days before Vipassana instruction begins.