Welcome to this collection of five guided ānāpāna meditations, created so you can access the practice wherever you listen, whether that is Apple, Amazon, Audible, Spotify, YouTube, and even this site. These five audios invite you to return to the simplest and most reliable anchor you have, the natural breath as it is.

The sessions range from a 10-minute beginner practice to a 30-minute experienced practice.  Each one is designed to support concentration, balance, and equanimity. Stream them, download them to your device, and weave them into your daily practice in whatever way serves you best.

Ānāpāna is the doorway many practitioners use to cultivate clarity and calm, and it naturally supports the growth of the four Brahmavihāras, the heart qualities of loving kindness, compassion, appreciative joy, and equanimity. These audios are here to help you build that foundation gently and consistently.

Settle in, let the breath meet you, and use these sessions whenever you want to return to presence.

Scott
December 1, 2025

Ānāpāna, often called ānāpānasati, is the ancient Buddhist practice of observing the natural breath. It dates back to the time of the Buddha and is recorded in the Pāli Canon, especially in the Ānāpānasati Sutta of the Majjhima Nikāya. You can read a clear translation on Access to Insight:
Ānāpānasati Sutta (MN 118)

Traditionally, ānāpāna is the first meditation technique taught to new students because it is simple, concrete, and accessible. You place attention on the breath as it comes in and goes out, allowing the mind to settle naturally. This anchors you in the present moment, supports concentration, and prepares the mind for deeper practices such as vipassanā.

Historical texts show that monks, nuns, and lay practitioners used ānāpāna as a foundational discipline for cultivating clarity and equanimity, and also as a doorway to the four Brahmavihāras. It has been preserved for more than two thousand years because it works and because it requires no special beliefs or rituals. It is simply awareness of breathing, practiced with patience and sincerity.

Whenever you sit and observe the breath as it is, you are engaging in one of the oldest and most trusted practices in the Buddhist tradition.

G. Scott Graham is an existential handyman — fixing what’s broken, realigning what’s off-kilter, and helping people rebuild their lives with meaning, purpose, and the occasional strip of duct tape. He’s also an author, career coach, business coach, and psychedelic support coach based in Boston, Massachusetts.

Scott is driven to help clients follow their “true azimuth” — a direction distinct from “true north.” It’s not about chasing some universal ideal. It’s about identifying what genuinely matters to you. It’s about recognizing the forces that pull your life off course and learning how to adjust so you still arrive where your heart wants to go. When you’re 90 and looking back, your life should feel like it was truly yours — filled with pride, purpose, and meaning. No regrets.

When he’s not coaching people to be their very best, Scott runs a nonprofit farm animal rescue and lives what he teaches. He does Tough Mudders, teaches Sun 73 Tai Chi, paddleboards with his dogs Groot and Rocket, and camps in State Parks across New England whenever he can. His daily spiritual practice is grounded in anāpānasati, vipassanā, and mettā-bhāvanā meditation. A firm believer in service as the heart of a life well-lived, Scott also volunteers as an EMT instructor, firefighter, and Master Gardener in his community.

In his “free time,” he writes books.

Key Facts about G. Scott Graham

Born: May 31, 1963, Cleveland, OH

Full name: Gregory Scott Graham-Stephens

Education: Antioch University New England, University of South Florida

Founder: True Azimuth Coaching, Willoughby Rescue, Vermont New Hampshire DOT SAP Services

Producer, host, audio editor: Follow Your True Azimuth Podcast

Producer, writer, narrator, audio editor: Anāpāna: Awareness of Breath