Anapanasati Meditation 15 Min. - Vipassana Part 1: Day 1 — 1

Welcome to the Morning 15-min. Meditation of Day 1 of the Vipassana 5-Day Meditation, 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.

Now,

Focus all your attention just below the nostrils at the upper lip.

For the next 15 minutes,

We remain in the state of a curious explorer observing the breath,

Studying its natural duration and natural speed of inhalations and exhalations.

Notice,

Is the duration of the inhale the same as the exhale?

As you breathe in,

Recognize the inhale.

As you breathe out,

Recognize the exhale.

The breath naturally flows in.

The breath naturally flows out.

As you breathe in,

Recognize the inhale.

As you breathe out,

Recognize the exhale.

The breath naturally flows in.

The breath naturally flows out.

As you inhale,

Notice the speed of the breath coming in.

As you exhale,

Notice the speed of the breath going out.

Each inhale has its own pace.

Each exhale has its own rhythm.

Continue to keep the back straight,

Remaining 100% still.

If the mind gets carried away by prolonged reflective thoughts,

Simply notice.

Here is a reflection.

Acknowledge the thoughts and recognize that the mind has wandered into reflections.

Then gently bring your attention back under the nostrils.

Bring your attention back to the area under your nostrils.

We're practicing focusing attention on just one object.

Now,

Let's wrap up the practice.

Take a moment to thank yourself for the effort you made to cultivate mindfulness for yourself and in turn the world around you.

And even with your eyes open,

Remember your breath more and more throughout the day,

Staying in a calm,

Kind state towards yourself and others.

Congratulations!

Dear soul,

You've just completed your first 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.