Ana Pana By Goenka: 10-Minutes Non-Abridged Version

Ana Pana meditation for 10 minutes. Guidance in English. From Goenka. For experienced Vipassana meditators who have done the 10-day course. Understanding body sensations and focusing on the breath. Long instructions.

Anapana is the first step in the practice of Vipassana meditation. Anapana means 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, Anapana helps 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 Anapana for about 10 minutes.

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 who have spectacles should take off the 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.

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.

Pavatu Sab Mangalan.

Pavatu Sab Mangalan.

Pavatu Sab Mangalan.

Good.

Good.

Be happy.

Be happy.

Be happy.

Reviews

Thank you for taking us with you into this precious momènt 🙏🤎

What a fantastic start to the day or anytime you need to recenter. Gratitude for sharing 🙏

Would love to know what the mantra Is at the end anc what is being said🙏

relaxing into the breath is an extremely important practice during this time. on the whole, it seems we are living through unprecedented circumstances that challenge our very sanity. each challenge we face, as well as the stakes of these challenges are outsized to our capacity *under stress*.

this opportunity to downshift the mind is a great privilege I am honored to partake in each day. it enables a flexibility in the mind that allows me to continue seeing the path forward from wherever I may land or find myself throughout the day.

thank you so much for this centering practice 🙏🏾.

Thank you. Genuine vipassana style editions. Great to have abridged versions of Goenka mediation with time variations. Stright into mediation. No intro. Perfect.

Different and will return to this practice! Thank you 🙏

Endless gratitude for Goenka and Sayagyi for spreading this priceless teaching across the globe. May all beings be happy!

Thank you for making these precious recordings available on IT. 🙏🏼

Thank u. A perfect reminder of how to settle the mind