Anapanasati 15 Min : Vipassana Meditation Part 1 - Day 1 — 4

Welcome to the Evening 15-min. Meditation of the Day 1 of 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. Recognize the exhale. 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. 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. Thank you.