Guided Anapanasati (Vipassana) 15 Minutes Meditation

Anapanasati meditation at home for beginners and old students. We start with 15 minutes of Anapanasati - Breath awareness—observing the flow of breathing to concentrate our mind and with time, we will go to Vipassana 1h meditation.

Meditate for 15 minutes. early in the morning (in the range from 4:30 - 7:00 am) and 15 minutes in the evening before going to bed (19:00 - 21:00 pm), do not eat 2-3 hours before practice for 10-20...days to notice how you are progressing. As you feel progress, increase the time!

Transcript

Hello there friend.

You can sit down in a lotus or in a half lotus or just on a chair on any hard surface.

Try to sit exactly on your buttocks,

On hips,

Body parts.

Close your eyes.

Slightly bend your chair on the front.

Straighten your back as even as possible.

And calm down.

Now get ready to practice around 15 minutes.

We gonna observe our breath,

How it goes in with inhale,

How it comes out with exhale.

Don't try to change it or stop it.

We'll try as much as possible keep it natural.

Don't slouch and try to don't move.

Don't freeze.

Keep your posture like a statue,

Sculpture,

Remaining alone one to one with the breath.

Do light inhale and exhale through the nostrils and focus all your attention on the upper lip under the nostrils.

And throughout the practice we will remain in this segment,

In this area,

Observing the process,

Observing the natural breath.

If breathing passes through the right nostril,

We realize,

Notice,

And letting it happen.

Here it passes through the right nostril.

If it passes through the left,

Then we're reporting with an awareness of how it passes through the left nostril.

Now breathing passes through the both nostrils,

We notice this and let it happen.

Keep your breathing natural.

Don't try to change it,

To distort.

Let the ordinary breath happen as it is.

Your role is to be an observer for this process.

Our task is to recognize the inhalations and exhalations as they flow naturally from inhale to exhale,

From exhale to inhale.

If the mind continues to be distracted by thoughts of the past or worry about the future,

We try to shift it again to the nostrils and continue to be aware of breathing,

Inhaling,

Exhaling,

Inhaling,

Exhaling,

Naturally.

Do not forget about your spine,

Straighten your back,

If we're allowing your bodily movements then try to do them calmly,

Slowly,

Also with an awareness.

You can notice that the breathing is becoming calmer and calmer.

The mind has become more equanimous,

Balanced.

Let's finish our practice,

Relax.

Let's thank ourselves for this time and tune in our mood in a goodwill for ourselves and others and try to be aware of breathing more often,

Observing natural breathing with open eyes thus developing sati,

Awareness of breathing,

Remembering of breathing.

Reviews

The pace, the gentle instructions and bells were just what I needed to settle and turn inward. Thank you.