Morning Meditation Morning Meditation (Anapana)

Welcome to the "Morning 15-min. Meditation " of Day 4 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 settled for the practice.

Sit in a comfortable position,

Maybe lotus,

Half lotus,

Or simply on a chair,

On any semi-soft or semi-firm surface.

Keep your back straight.

Tilt your chest slightly forward.

Close your eyes.

Throughout the practice,

Try to maintain your posture still,

Letting the weight rest naturally on your side bones.

With all these,

Remember to keep your body relaxed.

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

Now,

Focus all your attention just under your nostrils,

Right at the upper lip.

For the next 15 minutes,

Explore your breath and remain in the state of a curious explorer.

Study its natural rhythm and pace.

How fast is the inhale?

How fast is the exhale?

What's the length of the inhale?

What's the length of the exhale?

We don't change or manipulate the breath,

Just let it flow as it naturally would.

When you inhale,

Notice,

This is an inhale.

When you exhale,

Notice,

This is an exhale.

Inhale flows in naturally.

Exhale flows out naturally.

With each inhale,

Track its speed.

With each exhale,

Follow its speed.

Maintain stillness in your posture throughout.

With each breath,

Notice the natural duration of a regular inhale and a regular exhale.

If the inhale is long,

Notice long inhale.

If the exhale is long,

Notice long exhale.

If the inhale is short,

Notice short inhale.

If the exhale is short,

Notice short exhale.

If your mind starts to wander and gets caught up in thoughts,

Gently acknowledge,

Recognize it.

Here are many thoughts,

The mind is wandering.

Then,

Right away,

Bring your attention back to the area beneath your nostrils.

Watch how the breath flows in and flows out.

Let's wrap up the practice.

Take a moment to thank yourself for the effort and time you put into building mindfulness,

Both for yourself and for the world around you.

Remember to check in with your breath as often as you can.

It's a great way to grow your awareness.

Congratulations!

Dear Soul,

You've just completed your seventh 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.