“Breathing in long, he knows I breathe in long, 

Breathing out long, he knows I breathe out long, 

Breathing in short, he knows I breathe in short. 

Breathing out short, he knows I breathe out short.”

- Buddha 

Ānāpānasati, or mindfulness of breathing, was the Buddha’s favored meditation technique. Here are some notes from a monthlong retreat at the Insight Meditation Society’s Forest Refuge in Barre, MA conducted by Nikki Migrafori and Sayadaw U Jagara. The topic was on the theory and practice of the  Ānāpānasati Sutta. 

Bhikku Analayo’s book on the Satipatthana was very supportive. These notes cover the very early stages of stabilizing the feelings and mind using the breath, up to the second tetrad of the Ānāpānasati Sutta. This is a wonderful technique to help stabilze and settle the mind. 

Sitting Preparation and Contemplation 

- Moving on the path without metta is riding a bike with no air in tires. 

- Learning to meditate is like learning to play an instrument, it takes patience. 

- Mindfulness of postures at all times is very important. 

- Mindfulness of actions at all times is very important. (Eg. Eating, Showering)

- Labeling both can be very supportive initially to encourage the mind to notice

- Concentration is sharpening of the mind, insight is using it to cut. 

- Find a quiet and supportive place to practice if possible. 

- Ensure body is comfortable, stable and upright as practice begins. 

- In sitting, begin with gratitude to the Buddha, Dhamma and Sangha 

- Note the bodily state, sitting and the action, breathing. 

- Allow the mind time to bleed off its energy while grounding body. 

- Be aware of any tension/frowns, your face has to be relaxed 

- The area to observe this is around the nose and upper lip

- Start gross breathing and move to finer gently and with kindness. 

- Don’t direct attention to breath, simply be aware that it is there 

- Experiencing the body of breath has 8 parts, see each and flow between stages.

8 Parts of the Breath 

Initial inhale, 

Middle inhale, 

End Inhale, 

Gentle pause.

Initial exhale, 

Middle exhale, 

End exhale, 

Gentle pause.

“He trains thus: I shall breathe in calming the bodily formation. He trains thus: I shall breathe out calming the bodily formation.”

By now the breathing has become short and refined. The fourth instruction is calming the physical body and any intention to move. Calming of the breath leads to calming of the body and vice versa. 


- Gradually observe the breath as a carpenter does with a saw on a small point 

- Control the fire of concentration, just like cooking, adjust it as needed

- Extend sits, do it naturally and constantly. Let the watch go. 

- Connect with joy whenever it arises, allow joy to be discovered in practice 

- As you are concentrated, notice the absence of hinderances and notice joy

- Long, repetitive tasks. With awareness build concentration 

Notes on Desire 


- Desires are absolutely endless and forever changing. 

- Even the desire for progress on the path has to be gently observed

- Through practices, desires fade with time as we understand their true nature. 

- You don’t get rid of things, they fade away. 

- Strong attachment is like holding onto a rope that is slipping away. Rope burn. 

- Understanding the true nature of our objects of desire leads to happiness. 

- Explore how desires have changed in own life (eg. Disliking vegetables as a kid) 

Insights Shared

- Do not use no-self like a hammer, but it is a useful prompt.

(Eg. This is not me breathing, this is nature expressing itself)

- No self shows up in real life by not taking things personally.

- Don't get fooled by concepts and ideas 

- Don’t get caught up in achievement, love the process

- Think of dependent origination as streams of process interacting, like four firemen using water to hold a ball up. 

Personal Insights

- Move mind and heart in order of a sequence and be flexible 

- Metta anytime it feels appropriate and skillful 

- Retreats reveal your patterns that are normally harder to see. 

- Piti can be very subtle and so can Sukha 

- Observe the distraction in a space of vast consciousness   

- Deep states of attentional stability feel like gravity after being in space. 

- Desires turn people from kind and generous to aggressive and selfish

- Objects and people of desire fade with time 

- The floor of objects of desire corrode over time

- Become friends with our misunderstood animal inside us 

- Become aware of time & energy wasted on people and things

- Be free in responsibility yet dedicated to serving others 

- Develop a specific practice map, path and objects that will work for you 

- Use the awareness of the four postures as a main practice in life. 

- Monthlong retreats annually can be helpful, as you can ramp in and out easily

- Put utensil down after every 2 servings, pause before and after every meal. 

- Nourishment does not only come in food, but also through one’s sense doors.

- When upset with someone send metta to yourself first