Developing an Anapanasati practice over time?

General discussion of issues related to Theravada Meditation, e.g. meditation postures, developing a regular sitting practice, skillfully relating to difficulties and hindrances, etc.
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Mojo
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Developing an Anapanasati practice over time?

Postby Mojo » Tue Mar 19, 2013 12:13 am

Is it best when beginning an Anapanasati practice to spend a certain amount of time on each step before attempting to go top the next step. Like today I'll be aware of my in and out breath and then tomorrow, after I've settled into an awareness of my on and out breath I'll start to note if that in or out breath is long or short? Then the next day, I'll do the same and after settling into a solid awareness of the length of each in and out breath, then I'll start to put effort into experiencing the whole body?

Also, are the steps cumulative?

Does anyone know of a good and free program to help ease one into a full Anapanasati routine over an extended amount of time?

Thanks, Mojo

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LonesomeYogurt
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Re: Developing an Anapanasati practice over time?

Postby LonesomeYogurt » Tue Mar 19, 2013 1:16 am

Gain and loss, status and disgrace,
censure and praise, pleasure and pain:
these conditions among human beings are inconstant,
impermanent, subject to change.

Knowing this, the wise person, mindful,
ponders these changing conditions.
Desirable things don’t charm the mind,
undesirable ones bring no resistance.

His welcoming and rebelling are scattered,
gone to their end,
do not exist.
- Lokavipatti Sutta


Digity
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Re: Developing an Anapanasati practice over time?

Postby Digity » Tue Mar 19, 2013 2:17 am

I tended to pick one aspect and focused on it. For instance, when I first started out the biggest problem I had was that my breath felt rough. I just spent weeks and weeks on calming the breath and making it more natural. In doing that, I'd sometimes just naturally fall into these states of feeling calm and centered. Anyway, I would pick one aspect to focus on and work with it for some time rather than jumping from one thing to another. Just my advice...I'm by no means an expert.

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Mojo
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Re: Developing an Anapanasati practice over time?

Postby Mojo » Tue Mar 19, 2013 4:55 am

As far as guide, I was thinking something along the lines of Sharon Salzburg's Insight Meditation workbook set http://www.amazon.com/gp/aw/d/1564559068 except Anapanasati and preferably free...can all be digital.

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polarbear101
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Re: Developing an Anapanasati practice over time?

Postby polarbear101 » Tue Mar 19, 2013 5:08 am

http://www.dhammatalks.org/Archive/Writ ... 130123.pdf - Meditation Guide by Thanissaro Bhikkhu

http://what-buddha-taught.net/Books3/Bh ... athing.htm - Meditation Guide by Buddhadasa Bhikkhu
"I don't envision a single thing that, when developed & cultivated, leads to such great benefit as the mind. The mind, when developed & cultivated, leads to great benefit."

"I don't envision a single thing that, when undeveloped & uncultivated, brings about such suffering & stress as the mind. The mind, when undeveloped & uncultivated, brings about suffering & stress."

Rasko
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Re: Developing an Anapanasati practice over time?

Postby Rasko » Tue Mar 19, 2013 9:14 am


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daverupa
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Re: Developing an Anapanasati practice over time?

Postby daverupa » Tue Mar 19, 2013 11:23 am

It may be helpful to consider each tetrad as a unit, rather than focusing on each step.

Within each tetrad of anapanasati, the steps are designed to lead the practitioner towards letting go in terms of that frame; but any particular frame may be in the field of attention at any time, as daily practice of satisampajanna can show you.

It takes repeated effort, and in my experience it's best to pick up the theme of ones own mind with the first tetrad; the "group it up & lean away" which is learned there becomes a tool for recognizing skillful effort in the next tetrad, and so on up, so it's helpful to practice progressively in this fashion.

:heart:

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Mojo
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Re: Developing an Anapanasati practice over time?

Postby Mojo » Tue Mar 19, 2013 2:45 pm


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Heaviside
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Re: Developing an Anapanasati practice over time?

Postby Heaviside » Tue Mar 19, 2013 3:48 pm

Do the best you can with what you have to work with.

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LonesomeYogurt
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Re: Developing an Anapanasati practice over time?

Postby LonesomeYogurt » Tue Mar 19, 2013 5:53 pm

Gain and loss, status and disgrace,
censure and praise, pleasure and pain:
these conditions among human beings are inconstant,
impermanent, subject to change.

Knowing this, the wise person, mindful,
ponders these changing conditions.
Desirable things don’t charm the mind,
undesirable ones bring no resistance.

His welcoming and rebelling are scattered,
gone to their end,
do not exist.
- Lokavipatti Sutta


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IanAnd
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Re: Developing an Anapanasati practice over time?

Postby IanAnd » Tue Mar 19, 2013 6:10 pm

"The gift of truth exceeds all other gifts" — Dhammapada, v. 354 Craving XXIV

Rasko
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Re: Developing an Anapanasati practice over time?

Postby Rasko » Tue Mar 19, 2013 8:11 pm


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Mojo
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Re: Developing an Anapanasati practice over time?

Postby Mojo » Wed Mar 20, 2013 6:51 pm


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Heaviside
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Re: Developing an Anapanasati practice over time?

Postby Heaviside » Wed Mar 20, 2013 11:58 pm

Mojo,

I just wanted to thank you for initiating this discussion for it (in particular, Lonesomeyogurt and IanAnd) has shed some light on a couple of problems I have been struggling with.

All the best,
Do the best you can with what you have to work with.

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Mojo
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Re: Developing an Anapanasati practice over time?

Postby Mojo » Thu Mar 21, 2013 1:41 am


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Mojo
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Re: Developing an Anapanasati practice over time?

Postby Mojo » Fri Mar 22, 2013 5:00 am

Well, I had the day off work today and ended up going through sections 2 through 10 of the September 7, 2007 talks/meditation exercises. I will be working in experiencing the quality of my breath for the next month I suppose before going onto the next set of talks/exercises.

The last exercise of the day included step 3, being aware of the whole body and Gil did give different common interpretations of this. I'm kinda torn between what he referred to Buddhadasa's method of watching the breath move from the nose at the beginning of the in breath down to the belly at the end if the in breath and back again vs watching the sensations of belly with the in and the out breaths. Also, I'm not sure if I should be focusing on this third step yet or not. Like I said it was the last exercise of the first set of lectures, but then he said that the first month of practice was to be watching the quality of the breath - learning the breath. So I suppose I'm asking people who've gone through this series of talks, should I wait until picking up the next set of talks before focusing on step 3?

Thanks,

Mojo

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Spiny Norman
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Re: Developing an Anapanasati practice over time?

Postby Spiny Norman » Fri Mar 22, 2013 1:55 pm

"My religion is very simple - my religion is ice-cream."
Dairy Lama

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daverupa
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Re: Developing an Anapanasati practice over time?

Postby daverupa » Fri Mar 22, 2013 3:19 pm


Rasko
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Re: Developing an Anapanasati practice over time?

Postby Rasko » Fri Mar 22, 2013 4:43 pm


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Mojo
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Re: Developing an Anapanasati practice over time?

Postby Mojo » Fri Mar 22, 2013 5:24 pm



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