Hello and welcome to this Anapana Breathing Meditation.
The Anapana Breathing Meditation,
As its name suggests,
Is a breathing meditation where we will sit with our breath and focus on our breath,
Primarily through the nostrils.
And whenever our attention wanders or thoughts enter our mind,
We'll just try to bring our attention back to the breath.
So let's begin.
Let's sit comfortably.
Relax your jaw.
Relax your shoulders.
Relax your face.
Be at ease in your mind.
Don't try to force anything special to happen.
Just relax and be at ease.
Close your eyes.
Feel the natural state of your body.
Notice the natural state of your breath.
Not judging,
Just allowing it to be.
Feel the breath rising and falling.
The simple rhythm of the breath.
The breath as it is.
Bring your attention to your breath.
Breath coming in through the nostrils.
Breath going out through the nostrils.
Breath coming in.
Breath going out.
Bring all of your attention to the breath.
Feel the sensation of the breath.
The breath as it is.
Don't change the breath.
Allow the breath to flow as it is.
Breathe.
Breathe with awareness.
If your breath is long,
Let it be long.
If your breath is short,
Let it be short.
Let it be natural.
Let it be normal.
Be aware of your breath.
The breath as it is.
Breathe.
Breathe with awareness.
Aware of every breath.
The breath as it is.
The breath coming in.
The breath going out.
All focus at the entrance of the nostrils.
Breathe.
Breathe with awareness.
If there are thoughts,
Let there be thoughts.
And come back to the breath.
If there are sounds,
Let there be sounds.
And come back to the breath.
If there are sensations,
Let there be sensations.
And come back to the breath.
We simply notice and allow it to fade.
And then bring our attention back to the breath.
Our full attention on the breath.
The breath coming in.
The breath going out.
The breath going out.
Breathe.
Breathe with awareness.
Allow the breath to be.
The breath as it is.
The mind wanders into thoughts.
Notice the thoughts.
And allow them to be.
And let them drift away.
And then bring our attention back to the breath.
Remaining aware of the breath.
Staying vigilant.
Staying aware.
Staying awake.
Staying alert.
Staying watchful.
Breathe.
Breathe with awareness.
Bring your attention to the breath.
Your full attention to the breath.
Everything breath.
Full attention to the breath.
Nothing but breath.
Everything breath.
Fully in breath.
We're now going to sit in silence for a few minutes.
Keeping our attention on the breath.
If the mind wanders,
Bring your attention back to the breath.
Breathe.
Breathe with awareness.
Remain vigilant.
Remain aware.
Remain awake.
Remain alert.
Remain watchful.
Breathe.
Breathe with awareness.
If there are thoughts,
Let there be thoughts.
And bring our attention back to the breath.
Full attention to the breath.
Breathe.
Breathe with awareness.
If there are sounds,
Let there be sounds.
And bring your attention back to the breath.
Full attention on the breath.
Breathe.
Breathe with awareness.
If there are sensations,
Let there be sensations.
And bring your attention back to the breath.
Full attention to the breath.
Breathe.
Breathe with awareness.
Now keeping our eyes closed,
We can relax our concentration.
And let go of attention to the breath.
Just allow the mind to be.
Allow any sensations in the body to settle down.
And in your own time,
Whenever you're comfortable,
You can slowly open your eyes.
Don't worry if your mind wanders while you're meditating.
It's okay.
And it's normal.
And every time we practice the In Upana Breathing Technique,
We strengthen our capacity to remain in the present moment.
Thank you.
