Anapanasati Meditation Instructions.
Seat yourself in an upright posture, with your spine straight, your shoulder blades relaxed down your back toward the floor, and your hands comfortably on your legs or in
your lap. With eyes closed, allow your attention to be lightly placed where you notice the movement of breath between the nostrils and upper lip - the
" anapana spot." The object of meditation is the breath. You are to know the breath, as it passes the anapana spot, on each inhalation and exhalation.
When the attention wanders from knowing the breath at it moves across the anapana spot, gently return it, without judgment or self -criticism. ( to be continued)
" anapana spot." The object of meditation is the breath. You are to know the breath, as it passes the anapana spot, on each inhalation and exhalation.
When the attention wanders from knowing the breath at it moves across the anapana spot, gently return it, without judgment or self -criticism. ( to be continued)
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