Anapana Meditation: 30-Minute Breath Awareness Practice

This 30-minute Anapana meditation (awareness of breath) is an experience of mindfulness and stillness.

In this session, you’ll be gently guided to observe the natural flow of the breath — simply as it is — developing awareness, focus, and equanimity. Silence between the words allows you to experience the depth of this ancient technique.

Whether you are a beginner or an experienced meditator, practicing Anapana helps you: Calm and center the mind, increase awareness and clarity, and experience peace and presence in everyday life.

(Ends with a gentle Buddhist bell)

Transcript

Now let us practice Anapan. Practice Anapan for about 30 minutes. Sit comfortably comfortably in any posture that suits you. Keep your back and your neck straight. Keep your eyes gently closed. Those who wear 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. 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. Just remain aware. 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 nostril. Aware of every breath moving out of the nostril. Alert. Attentive. Vigilant. Be alert. Attentive. Vigilant. Just remain aware. Incoming breath. Outgoing breath. Natural breath. Pure breath. Nothing but breath. Be happy. Be happy.