20 Minute AnaPana Meditation: Vipassana

Anapana is the observation of natural, normal respiration, as it comes in and as it goes out. It is an easy to learn, objective and scientific technique that helps develop concentration of the mind.

Anapana provides a tool to deal with the fears, anxieties and pressures across all age groups. Besides helping to calm and concentrate the mind, the ultimate goal is to help people to understand themselves better and gives them an insight into the workings of their own minds. Because of its simplicity, the technique is easy to understand and practice.

Transcript

Now,

Let us practice Anapanas,

Practice Anapana.

Sit comfortably,

Comfortably in any posture that suits you.

Keep your back and your neck straight.

Keep your eyes gently closed.

Those of you with spectacles should take off their spectacles during meditation period.

Keep your mouth gently closed and focus your entire attention,

Entire attention on the area at the entrance of the nostrils.

The area at the entrance of the nostrils.

And remain aware,

Remain aware of every breath,

Every breath coming in,

Every breath going out,

Natural breath,

Normal breath as it is,

As it is.

If it is long,

It is long,

If it is short,

It is short.

Passing through left nostril,

Left nostril,

Passing through right nostril,

Right nostril or through both the nostrils,

Both the nostrils,

Just remain aware,

Do nothing.

Just remain aware,

Alert,

Attentive,

Vigilant.

Just remain alert,

Attentive,

Vigilant,

Alert,

Attentive,

Vigilant.

Just remain alert,

Attentive,

Vigilant,

Constantly aware of the breath,

The incoming breath,

The outgoing breath,

Incoming breath,

Outgoing breath,

Constantly aware of the breath,

The incoming breath,

The outgoing breath,

Incoming breath,

Outgoing breath.

Keep your attention steadfastly fixed,

Steadfastly fixed on this area,

The entrance of the nostrils.

Like a gatekeeper,

Like a watchman,

Aware of every breath entering the nostrils,

Aware of every breath moving out of the nostrils,

Alert,

Attentive,

Vigilant,

Incoming breath,

Outgoing breath,

Natural breath,

Pure breath,

Nothing but breath.

Bhavatu Sabh Mangalam Bhavatu Sabh Mangalam Good,

Good.

Be happy,

Be happy,

Be happy.

Reviews

really appreciate that youve uploaded these abbreviated goenkaji meditations, thank you!

A great reminder that, to meditate & find calm in mind and body, we need nothing but our breath & our steadfast attention. Thank you 🙏🏻

Excellent, thank you for taking the time to edit these recordings to make these teachings available :)