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The usual method is counting every exhalation up to ten and again from one, starting up again from one if losing count. [8] [9] By bringing the attention continually to the count, the student learns to keep from being distracted. It also teaches the importance of good posture and breathing, as those make counting easier. [9]
Just two minutes of meditation twice a day, i.e. micro meditation, can have a positive impact on one's wellbeing, impacting stress levels, mood, concentration and more.
The Ānāpānasati Sutta prescribes mindfulness of inhalation and exhalation as an element of mindfulness of the body, and recommends the practice of mindfulness of breathing as a means of cultivating the seven factors of awakening, which is an alternative formulation or description of the process of dhyana: sati (mindfulness), dhamma vicaya (analysis), viriya (persistence), pīti (rapture ...
The Ānāpānasati Sutta or Ānāpānasmṛti Sūtra (), "Breath-Mindfulness Discourse," Majjhima Nikaya 118, is a discourse that details the Buddha's instruction on using awareness of the breath as an initial focus for meditation.
The Visuddhimagga concerns kasina meditation. [3] According to American scholar-monk Ṭhānissaro Bhikkhu, "the text then tries to fit all other meditation methods into the mold of kasina practice, so that they too give rise to countersigns, but even by its own admission, breath meditation does not fit well into the mold."
There are several exercises designed to develop mindfulness meditation, which may be aided by guided meditations "to get the hang of it". [9] [70] [note 3] As forms of self-observation and interoception, these methods increase awareness of the body, so they are usually beneficial to people with low self-awareness or low awareness of their bodies or emotional state.
Vipassanā-meditation has gained popularity in the west through the modern Buddhist vipassana movement, modeled after Theravāda Buddhism meditation practices, [48] which employs vipassanā and ānāpāna (anapanasati, mindfulness of breathing) meditation as its primary techniques and places emphasis on the teachings of the Satipaṭṭhāna Sutta.
The second step is a 45-minute "preparatory lecture", whose topic is the theory of the practice, its origins and its relationship to other types of meditation. [ 15 ] [ 57 ] [ 61 ] This is followed by the third step: a private, ten-minute, personal interview, allowing the TM teacher to get acquainted with the student and answer questions.