Evening Meditation Evening Meditation (Anapana)

Welcome to the "Evening 15-min. Anapanasati Meditation" of Day 3 of the Vipassana 5-Day Meditation, Part 1: Anapanasati Essentials.

This 15-minute Anapanasati meditation focuses on observing the natural breath at the nostrils, training attention, and building mindfulness. It encourages self-awareness, gratitude, and integrating breath observation into daily life.

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.

With all these,

Remember to keep your body relaxed.

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

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.

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 sixth 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.