Anapana (Swasa Dhyanam)
Breath-Awareness Meditation · శ్వాస ధ్యానం
🧍 Interactive 3D model and video lesson
Turn the model, watch it in slow motion, see the common mistake, and play a narrated 3D video lesson you can download.
Beginner Meditation · ధ్యానం
⏱ Hold / repeat: 5–20 minutes · 👧 suitable for children (with an adult) · 👵 senior-friendly
How to do it
- Sit comfortably with a tall spine; close the eyes.
- Notice the breath coming in and going out at the nostrils.
- When the mind wanders, gently bring it back to the breath.
- Start with 5 minutes and build up.
🌬️ Breathing: Natural breathing; only observe it.
✅ Benefits
- Builds attention
- Reduces stress
❌ Common mistakes
- Trying to stop thoughts
- Judging yourself for wandering
⚠️ Avoid it, or take care, if
- Severe anxiety or trauma history: practise with guidance
🪑 Easier versions
- Eyes open, gaze down
- Sit on a chair
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Meditation
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
