18. ආනාපානසති භාවනාව - 2. - most ven na uyane ariyadhamma maha thero .

Nauyane Ariyadhamma Maha Thero was a renowned Sri Lankan Buddhist monk known for his teachings and guidance on meditation practices, including Anapanasati. His approach emphasized the importance of mindfulness, ethical conduct, and systematic meditation practice. Anapanasati Meditation According to Nauyane Ariyadhamma Maha Thero 1. *Preparation:* *Ethical Conduct (Sila):* Before starting meditation, purify your conduct by adhering to the five precepts: refraining from killing, stealing, sexual misconduct, false speech, and intoxicants. *Physical Preparation:* Ensure your body is relaxed and comfortable. Wear loose clothing and choose a quiet environment. 2. *Initial Steps:* *Posture:* Sit in a comfortable and stable position. You can sit cross-legged on a cushion or on a chair with your feet flat on the ground. Keep your back straight, hands resting on your lap or knees, and eyes gently closed. *Mindfulness:* Begin by establishing mindfulness. Bring your attention to the present moment, acknowledging any thoughts or feelings without judgment. 3. *Focusing on the Breath:* *Natural Breathing:* Pay attention to your natural breath. Do not attempt to control or alter it. Simply observe the breath as it is. *Breath Sensations:* Focus on the sensations of the breath as it enters and exits your nostrils, or the rise and fall of your abdomen. Choose the point where the breath is most noticeable and concentrate on it. 4. *Maintaining Focus:* *Anchoring Attention:* Whenever your mind wanders, gently bring it back to the breath. This is a normal part of the practice. The key is to return to the breath without frustration or self-criticism. *Consistency:* Continue to focus on the breath consistently. Over time, your concentration will deepen, and distractions will lessen. 5. *Deepening Practice:* *Noting:* As you become more skilled, start noting the qualities of the breath, such as its length (short or long), texture (smooth or rough), and any pauses between breaths. *Mindfulness of Breath:* Cultivate a continuous awareness of the breath, observing it with interest and curiosity. This mindfulness will gradually extend to other aspects of your experience. 6. *Concluding the Session:* *Gently Transition:* As you end your meditation session, slowly bring your awareness back to your surroundings. Take a few moments to reflect on your practice and set an intention to carry mindfulness into your daily activities. 7. *Regular Practice:* *Consistency:* Aim to meditate daily, even if just for a few minutes, gradually increasing the duration as you become more comfortable. Regular practice is essential for progress. Resources Nauyane Ariyadhamma Maha Thero has left behind numerous teachings and writings. You can find resources such as books, recorded talks, and guided meditations to further your understanding and practice of Anapanasati under his guidance. His teachings emphasize patience, perseverance, and a compassionate attitude towards oneself and others, making Anapanasati meditation a transformative practice for both mind and heart.