1.

Aana pana sati

Meaning - mindfulness of breathing' "sati" means mindfulness; "npna" refers to inhalation and
exhalation) Anapanasati means to feel the sensations caused by the movements of the breath in the body, as is practiced in the context of mindfulness. How to do it: Observe the in-breath and out-breath. Keep your attention on the breath that is going in and the breath that is coming out. Do not hold the breath, or breathe forcefully or alter the breathing pattern. Just observe the breathing and observe that the mind is slowed down and becomes calm and serene. This can be practiced anytime. While walking, eyes open or closed, talking, sitting, and lying down. Benefits: the brain grows in response to meditation a lessening of emotionally reactive and automatic responding behavior slows down the natural aging process of the brain

Stages of npnasati Satipahna npnasati Tetrads

1. Breathing long 1. Contemplation of the body 2. Breathing short First Tetrad 3. Experiencing the whole body

4. Tranquillising the bodily activities

2. Contemplation of feelings

5. Experiencing rapture Second Tetrad 6. Experiencing bliss

7. Experiencing mental activities

8. Tranquillising mental activities

9. Experiencing the mind 3. Contemplation of the mind 10. Gladdening the mind Third Tetrad 11. Centering the mind in samadhi

12. Releasing the mind

13. Contemplating impermanence 4. Contemplation of Dhammas 14. Contemplating fading of lust Fourth Tetrad 15. Contemplating cessation

16. Contemplating relinquishment

2. Centering