Anapanasati (Morning)

Welcome to the "Morning 15-min. Meditation " of Day 3 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 get ready 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 bring all your attention under the nostrils,

At the upper lip.

For 15 minutes,

Remain in a state of a kind explorer,

Observing the breath.

Upon inhalation,

The inhale is recognized.

Upon exhalation,

The exhale is recognized.

With each inhale,

Notice the breath entering.

With each exhale,

Notice the breath going out.

The inhale flows in naturally.

The exhale flows out naturally.

As inhaling occurs,

Observe the speed of the breath.

As exhaling occurs,

Notice the pace of the breath.

Continue to keep the back straight,

Remaining 100% still.

If the mind drifts into prolonged thoughts and reflections,

Simply acknowledge,

Here are the thoughts,

Recognizing that the mind has wandered.

Gently bring attention back to the nostrils.

Practice focusing on just one object,

One point of awareness.

Stay present with the breath.

In this moment,

There is only the breath.

Only the inhale.

Only the exhale.

As this meditation practice comes to a close,

Take a moment to express gratitude for the effort invested in cultivating awareness,

Both for oneself and for the surrounding environment.

And even with your eyes open,

Keep bringing your awareness back to the breath throughout the day,

Nurturing a positive and compassionate attitude towards yourself and those around you.

Congratulations,

Dear soul.

You've just completed your fifth 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.