This file is offered as a guide to structuring your own meditation session. It is necessarily shorter than usual for bandwidth reasons. Those new to meditation should allow at least 20 to 30 minutes for a meditation sitting. This version of anapanasati, or Mindfulness of Breathing, is broken down into four sections of approximately equal length. Try to maintain this in your own sittings. Our object in this form of meditation is to concentrate wholly on the breathing. As distractions and thoughts inevitably arise, simply notice that they are there - don't get caught up in them or get irritated by them - and then simply return to the observation of the breath. In time we will develop greater concentration and tranquillity through this practice.
Dhamma Without Rebirth? by Bhikkhu Bodhi