Anapana Breath

I created this 10 minute Anapana Breathing meditation track as homework for students of my Mindfulness Lab Series but wanted to share them with all of you.

The deceptively simple breath is the foundation of Present Moment Awareness and it's practionners spend a lifetime mastering the technique.

Practice twice a day, once in the morning and once in the evening.

It is my hope that with regular practice, you will strengthen your ability to remain present for longer periods of time.

Transcript

Welcome to your 10 minute present moment awareness meditation using the Anapanabreathing technique guided by me,

Dani.

Anapanabreath is the foundational technique in present moment awareness.

While the instructions may seem simple,

It can take a lifetime to master.

So don't worry if you don't feel like you're getting it today.

I invite you to find a comfortable seat.

Can use a cushion or a chair with your legs and arms relaxed and your spine upright so that your shoulders are above your hips.

Gently close down your eyes.

And at first I encourage you to gently shift around and from side to side,

Eventually coming to a place where you feel settled and supported.

Now turn your attention inward toward your breath.

To start,

Just notice how it feels to breathe in and out of your nose as you find an easy rhythm.

Next,

Draw your attention to your nostrils,

Feeling the breath travel in and out.

Breathing softly in and out of the nose,

Holding your intention on the breath at the tip of the nostrils.

If you notice any thoughts,

Allow them to be,

Then gently guide the attention back to the breath.

Bringing your entire awareness onto your breath,

Feeling the breath naturally enter and exit your nostrils.

If you notice any sensations elsewhere in your body,

Allow them to be,

Then gently guide the attention back to your breath.

Bring your entire awareness onto your breath,

Feeling the breath naturally enter and exit your nostrils.

If you notice any sounds,

Either near or far,

Allow them to be.

Then gently guide the attention back to your breath.

Bringing the entire awareness onto your breath,

Feeling the breath naturally enter and exit your nostrils.

Then gently guide the attention back to your breath.

Then gently guide the attention back to your breath.

Then gently guide the attention back to your breath.

Next,

Go ahead and release the technique.

Continue breathing softly,

Expanding your awareness to your entire body.

Take a few cycles of deep breaths.

When you're ready,

You can gently open your eyes.

Take a moment to integrate your inner and outer experiences,

Staying here as long as you can.

You You

Reviews

An excellent meditation track. I felt extremely relaxed.

this was a very comforting practice. the guidance and the music were filled with a tenderness that helped me to better understand the intimate nature of placing your attention onto something, let alone placing it on the breath.

I experienced an increase in reverence and faith in the reason I sit to mediate through this track.

very grateful for this practice 😌🙏🏾.

Calm and relaxed after completing this meditation - your prompts helped me keep my monkey mind from wandering. 🙏

Calm and soothing. Thank you so much for this meditation 🙏

Thank you very much for this. I generally struggle with meditation but this was just enough support. Where did the minutes go? It flew by, a new experience for me.

Perfect. Not too much talking, so plenty of space to apply the technique without distraction. I found the music helped the meditation too. Will add this to my regular meditation practice. Thank you!

Lovely. I especially appreciate the unguided gaps. Thank you

Your medications really set me up for the day! Thanks Danni 💖 Namaste🕊

I was introduced to meditation by my karate sensei who was a follower of Zen Buddhism. This very much reminded me of the way he taught meditation. Different of course, but very similar. It's a simple but in my experience very effective method.

I really enjoyed the tone and pace of Dani’s spoken guidance and the gentle (not sappy) background music too. Thank you, I’ll definitely practice with Dani again.

Perfectly home 🏡

Wonderful simplicity. Thank you!

Thank you Dani for your guidance. Feel very relaxed. ❤🙏❤

Amazing, I feel so calm and relaxed!

Awesome.🙏🏻❤🙏🏻
Thank you Dani.
This is my go to meditation at present to find inner calm,sanity and stillness in a crazy, frenzied and COVID 19 infected world.💝

The guidance for this technique is perfectly soothing, yet clear. Thank you for this, as it is something I desperately need to work on.

Lovely morning meditation.

Very calming. I felt so light during the meditation. Could feel peaceful.

thank you so much ❤️

Soothing. Good for banishing imaginary demons.

Amazing for daily meditation