Anapanasati Anapanasati 15 Min.

Welcome to the "Morning 15-min. Meditation " of Day 2 of the Vipassana 5-Day Meditation Course, Part 1: Anapanasati Essentials.

This 15-minute Morning Anapanasati meditation focuses on observing natural breath below the nostrils. Sit steady, and notice breath duration, speed, and rhythm. Return focus when distracted, cultivating calm and mindfulness.

Created by Denis Nikulin. Narrated by Denis Nikulin and Ishta Devata Devi.

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Transcript

Let's settle in for the practice.

Sit comfortably,

Maybe in a full lotus,

Half lotus,

Or just on a chair.

Any firm or semi-soft surface will work.

Keep your back straight.

Close your eyes.

Lift the chest slightly forward and tuck the thighs a bit back.

Throughout the whole practice,

Keep your posture steady so the weight falls naturally onto your side bones.

Lock in your posture and maintain it for the entire 15 minutes.

With all these,

Remember to keep your body relaxed.

Now,

Focus all your attention just below the nostrils,

At the upper lip.

For the next 15 minutes,

We'll explore the breath,

Observing its natural duration and rhythm.

At what speed does the inhale occur?

At what speed does the exhale occur?

We learn to focus our attention on just one object,

Only on the breath.

If the inhale is slow,

Recognize that the inhale is slow and deep.

If the exhale is slow,

Recognize that the exhale is slow and deep.

If the inhale is quick,

Notice this,

Recognize it,

The inhale is quick and shallow.

If the exhale is quick,

Notice this,

Recognize it,

The exhale is quick and shallow.

If the inhale is slow,

Recognize that the inhale is slow and deep.

Inhale.

If the exhale is slow,

Recognize that the exhale is slow and deep.

If we do not alter or distort the breath,

We let it happen naturally.

Continue to keep the back straight,

Remaining 100% still.

If the mind often drifts into memories of the past or imagines the future,

We simply acknowledge,

Here the mind has wandered.

And we bring our attention back to the nostrils,

Observing the natural inhale and natural exhale.

We conclude the meditation.

Let's take a moment to thank ourselves for our effort and for contributing to the development of mindfulness in humanity,

Tuning into a positive attitude toward ourselves and those around us.

And throughout the day,

We strive to notice our breath more often,

Thus cultivating mindfulness of the breath.

Dear soul,

You've just completed your third meditation.

As part of your personal development journey,

And to deepen your understanding of the technique,

We encourage you to listen to all available audio recordings throughout the day,

Before and after your evening practice.

That's all for now.

When you're ready,

Move on to the next audio recording.