Today I'll be guiding you through an Anapanabh breathing meditation.
Anapanabh is an ancient meditation practice,
Beautifully simple in its potency to focus on the breath.
Sit comfortably,
Comfortably,
With your neck straight,
Your back upright.
Settle and relax.
Gently close your eyes.
Relax the face,
The mouth,
Let them soften.
Bring the awareness to your breath.
Breath coming into the nostrils,
Breath going out of the nostrils.
Breath coming in,
Breath going out.
Bring all of your attention.
Bring the entire attention to the breath.
Notice your breath.
Notice the flow.
Allow it to flow as it is.
Feel the sensation of your breath.
The breath as it is.
Do not change your breath.
Allow your breath to flow as it is.
If it is long,
Let it be long.
If it is short,
Let it be short.
Let it be natural.
Let it be normal.
Be aware of your breath as it is.
Breathe.
Breathe with awareness.
Be aware of every breath as it is.
In through the nostrils and out of your nostrils.
All focus at the entrance of your nostrils.
Breathe.
Breathe with awareness.
Breathe with awareness.
If there is sound,
Let there be sound.
Come back to the breath.
If there is thought,
Come back to the breath.
If there is sensation,
Let there be sensation.
Come back to your breath.
We simply notice.
Allow it to fade.
Bring the attention back to your breath.
Full attention to your breath.
In through your nostrils.
Out through your nostrils.
Breathe.
Breathe with awareness.
Breathe with awareness.
Breathe with awareness.
Breathe with awareness.
Breathe with awareness.
Allow the breath to be as it is.
If the mind wanders onto thought,
Notice the thought.
Allow it to be.
Let it drift away.
Bring the awareness back to your breath.
Be aware of your breath.
Remain vigilant.
Aware.
Awake.
Alert.
Watchful.
Breathe.
Breathe with awareness.
Bring the attention to the breath.
Full attention to your breath.
Everything breath.
Full attention of your breath.
Nothing but breath.
Everything breath.
Fully in breath.
The full attention on your breath.
Breath flowing in through the nostrils.
Breath flowing out through your nostrils.
Breath flowing in.
Breath flowing out.
In.
Out.
Now we are going to sit in silence for a few minutes.
Keeping the attention on the breath.
If the mind wanders,
Simply bring the attention back to your breath.
Breathe.
Breathe with awareness.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
If thoughts come,
Let them come.
Bring the attention back to your breath.
Full attention on your breath.
Remain vigilant.
Aware.
Awake.
Alert.
Watchful.
Breathe.
Breathe with awareness.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
If there are signs,
Let there be signs.
Come back to breath.
Come back to breath.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
If there are sensations,
Let there be sensations.
Come back to your breath.
Come back to your breath.
Full attention on your breath.
Nothing but breath.
Everything breath.
Breathe.
Breathe with awareness.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Breathe.
Our concentration.
Taking the mind away from your breath.
Allowing the mind to be.
Allowing any sensations in your body to settle down.
And in your own time.
Whenever you are comfortable.
You can slowly,
Gently,
Softly,
Open your eyes.
Open your eyes.
Thank you.
Thank you so much for practicing with me today,
For carving out some time and space for yourself within your day to be with yourself.
And this is how we meditate at home.
Not too worried if your mind wandered while we were meditating.
Every time we practice anapana breathing meditation,
We strengthen our capacity to be in the present mind.
