Back to basics: Breathe your way to mindfulness

Weekly Anapana Meditation Workshop series (30 mins, free)

For many of us who may be struggling to achieve focus, calm and mindfulness in a world full of tech, tools and apps designed to help, here’s an old tool – just BREATHE! Learning to observe your own breath is the focal tenet of Anapana — a breathing technique that uses the simplest tool available to practise mindfulness. Happy to share that Raksha is offering 30 min weekly Anapana workshops led by Rajan Gopalan. Scroll below to learn more! 

Interested in knowing more about the science behind it all?  Raffone A, Srinivasan N. The exploration of meditation in the neuroscience of attention and consciousness. Cogn Process. 2010;11:1–7. [PubMed] [Google Scholar]


Benefits of Anapana Meditation:

Benefits of regular Anapana practice include learning 

  1. to deal with daily pressures, anxieties and fears 
  2. improve concentration, productivity and focus
  3. calm the mind.

Breathing Technique of Anapana:

At a very simple level, Anapana differs from other meditation techniques. The practice of Anapana means to “see” one’s breath, not control it but merely observe. This is the technique that helps with regulating thoughts via observation of breath, leading to an improved state of mindfulness.  

How can Mindfulness help victims of trauma?

While some people, who experience trauma could feel at risk for feeling overwhelmed by their flashbacks and emotions (Lindahl, Fisher, Cooper, Rosen, & Britton, 2017), the practise of mindfulness can also enhance present-moment awareness, increase self-compassion, and strengthen a person’s ability to self-regulate (Lindahl et al). These skills are very crucial when it comes to the recovery of the person who experienced trauma (Lindahl et al). For many victims of trauma, mindfulness can help while for others it can do more harm (Lindahl et al).  

Citation: Lindahl, J. R., Fisher, N. E., Cooper, D. J., Rosen, R. K., & Britton, W. B. (2017). The varieties of contemplative experience: A mixed-methods study of meditation-related challenges in Western Buddhists. PLoS One, 12(5), e0176239. doi:10.1371/journal.pone.0176239


Workshop on Anapana Meditation:

As an initiative to help our community with practising mindfulness in these stressful times,  Raksha is offering an Anapana meditation workshop series led by Rajan Gopalan that started on Sunday, November 15. Everyone from the age of 14 is welcome to attend this free workshop that will be held on every Sunday. Participants do not need to be on camera but do need to register.

Link to register:

Cannot make Sunday, 11 AM? Let us know if another day and time works. This form also has an option for you to choose alternative timings/ days in the week. We do need more than 2 registrants to offer the time slot.


This workshop is:

*secular with no religious affiliation 

*suitable for all age groups


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