Vipassana By Goenka: 10 Minutes Abridged Version

Vipassana Meditation 10 minutes, abridged from 1 hour. Guidance in English. From Goenka. For experienced Vipassana meditators who have done the 10 day course.

Understanding body sensations and focusing on breath (Anapana)

Transcript

In case your mind is not well concentrated,

Then work for a few minutes on anapana and then switch over to be pashana.

Otherwise straight away start with the pashana.

Remain very alert.

Very alert.

Very attentive,

Very attentive.

Very vigilant,

Very vigilant.

Constantly aware,

Aware of the reality of this moment as it has manifested itself and from moment to moment,

From moment to moment.

Remain with actuality,

The reality.

If you are working on breath then you are aware of the incoming breath,

The outgoing breath,

The incoming breath,

The outgoing breath.

And the sensation on the area below the nostrils,

Above the upper lip.

You are aware.

You are aware.

Just aware.

Mere awareness.

Bare awareness.

And you work with the pashana from the top of the head to the tips of the toes.

From the tips of the toes to the top of the head.

Observing,

Observing objectively.

Whatever reality manifests itself,

Any sensation that you experience or different sensations that you experience passing your attention through each and every part of the body.

Every moment will be a moment of purification.

Every moment will be a moment of liberation.

Keep on understanding.

Every moment is so precious for me.

Every moment is so precious.

I can't afford to miss any moment.

I can't afford to miss any moment.

Every moment so precious.

So precious.

I can't afford to miss any moment.

Anicca.

Anicca.

Anicca.

Sabyasankara.

Anicca.

Anicca.

Anicca.

All that gets created is bound to get dissolved.

All that arises is bound to pass away.

Of got clients.

You

Reviews

Perfect bit from goenka's vipassana helpful to get back to anapana and focus, I'd love to see the 60-66 min version here on insight timer too !

this was my first Goenka meditation, and it was spectacular. I’ve been practicing anapana and vipassana through The Istana, a teacher on here with great tracks.

sitting in lotus position both ways enhanced the flow of prana for me. I’m grateful to witness alignment and misalignment in my body, and allow things to find their place of peace. in this natural pivot toward peace, I am reminded that the notion, the knowledge, and the function originate with a simple acknowledgement—the breath.

grateful for this practice 😌🙏🏾.

Wow. Really invigorating and focused. I needed this. Will return

I had not heard this recording before, and it was a blessing.
I thought Goenkaji's recordings were not permitted to be shared publicly with those who had not completed a 10 day sit??

Goenka's voice seems to have a way of piercing through the messiest monkey mind. Thanks.

It's great for old students as an addition to personal practice.