Practice Being ApE (8)

This is a partially guided vipassana meditation starting with a simple grounding, allowing the mind to settle with awareness of the breath and then a relatively long period of silence to do a body scan in your own pace.

The meditation accompanies a meditation course following the concept of ApE (practicing Awareness and Equanimity).

Transcript

This is a 20 minute pocket of peace where we practice being ape.

Knowing the concept of ape is not a prerequisite but you can learn about it at happyape.

Dk Close your eyes and allow yourself to settle down.

Sit comfortably and gently stretch your back and your neck.

Take a few deep and slow breaths.

Slow deep in-breath,

Slow deep out-breath.

Now drop all efforts of controlling the breath.

Let the breath return to its normal rhythm.

Let the body breath and you just be the observer.

Observe the touch of the breath in and around your nostrils.

Observe the cool air coming in and the warm air coming out.

Become a passive observer of the breath.

Observe which nostril is more dominant.

Observe where the breath is most apparent to you.

Just observe your natural breath.

If your mind wanders,

Notice when you become aware of it.

Observe it and accept it.

Your mind has wandered.

And then let go of thinking and come back to the breath.

As your mind settles,

Start observing the sensations in your body by scanning the body from top to bottom and bottom to top.

As you go through the body part by part,

Practice being aware and equanimous,

Observing and accepting reality as it is.

Start by settling your attention on the top of your head and slowly move down from there.

If you reach all the way to your toes,

Simply go backwards up to your head again.

As you rest your awareness on the different parts of the body,

Do not look for any particular sensations.

Open your awareness for whatever sensation that may or may not arise.

And whatever you sense or don't sense,

Observe it and accept it as it is.

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Sit as still as you can.

Be a passive observer without any mental or physical reactions.

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