Grounded Insight (Guided Ānāpāna, Vipassanā, And Mettā)

In this track, you will be guided through three distinct meditation practices: Ānāpāna breathing, Vipassanā body scan, and Mettā loving-kindness meditation. The session begins with Ānāpāna, focusing on mindful breathing to cultivate a sense of calm and presence. This is followed by a Vipassanā body scan to deepen your awareness of bodily sensations and foster a connection between mind and body. The track concludes with a Mettā meditation, encouraging you to develop compassion and loving-kindness towards yourself and others.

Transcript

Let us begin with anapana breathing,

And when you are ready,

Begin the paschana meditation.

The moment you realize you may feel distracted or your mind is wandering,

Simply return to the breath,

Breathing deep,

Natural breathing,

Bringing attention to the area above the upper lip and below the nostril,

And when you feel that you are dynamically grounded,

You may continue with the vipassana meditation,

Head to feet,

Feet to head,

Head to feet,

Feet to head,

Head to feet,

Feet to head.

The moment you realize you may feel distracted or your mind is wandering,

Simply return to the breath,

Breathing deep,

Natural breathing,

Bringing attention to the area above the upper lip and below the nostril,

And when you feel that you are dynamically grounded,

You may continue with the vipassana meditation,

Head to feet,

Feet to head,

Head to feet,

Feet to head,

Head to feet,

Feet to head.

The moment you realize you may feel distracted or your mind is wandering,

Simply return to the breath,

Breathing deep,

Natural breathing,

Bringing attention to the area above the upper lip and below the nostril,

And when you feel that you are dynamically grounded,

You may continue with the vipassana meditation,

Head to feet,

Feet to head,

Head to feet,

Feet to head,

Head to feet,

Feet to head.

And when you have come to a comfortable stopping point,

You may relax your body,

Keeping your eyes closed.

Let us begin metta meditation.

Bring all your attention to yourself,

May you be happy,

May you be peaceful,

May you be free from suffering,

May you be happy,

May you be peaceful,

May you be free from suffering,

May you be happy,

May you be peaceful,

May you be free from suffering,

May you be free from suffering.

Who is a loved one?

May you be happy,

May you be peaceful,

May you be free from suffering,

May you be happy,

May you be peaceful,

May you be free from suffering,

May you be happy,

May you be peaceful,

May you be free from suffering,

Who is a passerby?

May you be happy,

May you be peaceful,

May you be free from suffering,

May you be happy,

May you be peaceful,

May you be free from suffering,

May you be happy,

May you be peaceful,

May you be free from suffering,

Who do you despise?

May you be happy,

May you be peaceful,

May you be free from suffering,

May you be happy,

May you be peaceful,

May you be free from suffering,

May you be happy,

May you be peaceful,

May you be free from suffering,

Extend to every being,

Known and unknown,

May you be happy,

May you be peaceful,

May you be free from suffering,

May you be happy,

May you be peaceful,

May you be free from suffering,

May you be happy,

May you be peaceful,

May you be free from suffering,

May you be happy,

May you be peaceful,

May you be free from suffering,

May you be happy,

May you be peaceful,

May you be free from suffering,

May you be happy,

May you be peaceful,

May you be free from suffering,

May all beings be happy.