Anapana Meditation: The Buddha’s Answer to Modern Distractions

We live in a fast-paced world. Artificial Intelligence, smart phones, social media; people are always immersed in different kinds of distractions. Most part of our day is spend scrolling, chattering or by consuming some content online. Stuck in this cacophony of endless distractions, we are losing something that is extremely precious for our mental health and overall well-being. That is a few moments of solitude or introspection. As human beings, we need a space to sit still, observe and understand what is going on inside our soul and in the outside world. Indeed, The Buddha has provided us a simple solution for this modern dilemma. Let’s explore deeply.


Anapana is a Buddhist meditation technique that is practiced before starting Vipassana, the ultimate path to liberation. In fact, anapana is a simple meditation technique that can be practiced by anyone. This single habit will gift you the inner peace and calmness that the masses are desperately looking for in today’s world.

According to Gautama Buddha, Vipassana is the right meditation practice that will lead us to Nirvana or ultimate freedom. However, before beginning this advanced meditation technique, we have to practice anapana to calm our minds. Therefore, as a student, working professional or even as a commoner who is seeking a moment of stillness in this racing game of life, we can rely on anapana.


To begin anapana meditation, we have to sit in a meditative posture with a straight back. Close our eyes. Then, we have to observe our breath coming in and going out, without trying to control it. Observe the sensation that you are feeling when the air is going in and coming out. When you start this process, you will notice your mind wandering towards some random thought. Nevertheless, when this happens, don’t react. Realise the truth that everything in this universe including our thoughts, emotions, bodies or even planet earth, are impermanent. Then, bring your focus back into your breath again. Keep doing this.

In the beginning you can meditate for 10-20 minutes. Then gradually increase it to 1 hour or more than that to achieve best results.


Our mind has the nature of always attaching itself with thoughts. It will focus on the thoughts coming from the past or worry about what will happen in the future. Instead, what it should do is stay in the present moment. In fact, your breath is an absolute reality of the present moment; an irrefutable truth. Therefore, when you are entirely focused on your breath, you are living in the present moment. As you continue doing this, your mind will calm down and it will stop following random thoughts. You will achieve greater control over your life, focus will become sharpened and gradually a profound sense of stillness will prevail inside your soul.

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Frequently Asked Questions (FAQs)

1. What is the difference between Anapana and Vipassana?
   Anapana is the first step in the practice of Vipassana Meditation. Anapana means observation of natural breath as it comes in and as it goes out. Vipassana, on the other hand, purifies our mind from the depth. It is the path towards ultimate liberation.
2. What is not allowed in Vipassana?
   Before one start Vipassana meditation, one has to follow 5 basic moral precepts. They include abstaining from killing, stealing, sexual misconduct, lying, and using intoxicants.
3. What is the highest form of meditation?
   In Hinduism, Samadhi is considered as the highest form of meditation. In Buddhism, Vipassana is the highest form of meditation.