Anapana Breathing

In this meditation we will use the breath to anchor ourselves into the present moment. Everytime your mind wanders onto a thought, sensation, or sound gently return back to the breath. With time you will build the ability to stay focused on your breath for a longer period of time. Some of the benefits of this meditation: increased focus and concentration in daily tasks, greater awareness of thoughts and emotions, deeper relaxation, release of stress, and improvement in immune system.

Transcript

Welcome to this present moment awareness meditation.

My name is Isra and we will be using the breath to anchor us into the present moment.

Begin by sitting down in a comfortable seated position with the spine upright,

Shoulders stacked on top of the hips and begin by relaxing your shoulders,

Your jaw,

Your ankles.

And so with the eyes closed,

Bring the awareness to the breath.

The breath coming in and the breath going out of the nostrils.

Again,

Breath coming in and the breath going out.

Bring all of your attention to the breath.

The full attention to the breath.

Feel the sensation of the breath as it comes in through the nostrils and the sensation of the breath as it goes out of your nostrils.

Bring all of your focus right to the entrance of the nostrils,

Just above the top lip.

Feel the sensation of the air coming in and the air coming out.

If the breath comes in long,

Then it's long.

If it's short,

Then it's short.

No need to worry about breathing deeply or in a short manner,

Just the breath as it is.

You are doing it perfectly right.

If the mind wanders onto thoughts,

Allow the thoughts to be there without resistance or judgments.

Allow them to drift away and return back to the breath.

If the mind wanders onto sensations in the body,

Don't resist those sensations,

But simply return back to the breath.

Breathing in and breathing out.

If the mind wanders onto the awareness of sound in your environment,

Don't try to block them out.

Just be aware of them and return back to the breath.

Breathing in and breathing out.

Breathing in and breathing out.

Remain vigilant,

Awake,

Watchful,

Alert,

Onto the breath.

Bring the spotlight of your awareness to the entrance of the nostrils.

Every part of your consciousness is there.

Breathe in and breathe out.

Remain awake,

Watchful,

And alert onto the breath.

Breathe in and breathe out.

If the perfect state of awareness of the breath is disturbed by a thought,

Sound,

Or sensation,

Return to the breath.

Everything breath,

Nothing but breath.

Now we sit in silence without further instruction and whenever the mind wanders onto something,

Simply return back to the breath.

You Breathing in and breathing out.

Breathing in and breathing out.

Breathing in and breathing out.

Breathing in and breathing out.

Now just keeping the eyes closed.

You can relax your concentration.

Taking the mind away from the breath.

Allowing the mind to be.

And allowing any sensations in the body to settle down.

And at your own time you can slowly open the eyes.

Reviews

This breathing meditation was so rejuvenating! I feel so harmonious after doing this!

Loved the minimalist and focused vibe. Great l glad I found you and followed. Looking forward to meditating with you again. Thank you!

-Jon

I appreciate the decreased instruction as the time passed, really allowing me to experience the space I was in and the focus on my breath

Amazing. One of the most effective anapana guided meditations I have tried. Will use this for the next two weeks to a month to start my morning practice. Thanks, Israa, for being a great teacher! And best wishes one and all as we enter in to the lunar new year.

Great meditation. Clean, simple and spacious

I had a very nice session, thanks to you. This is good. Absolutely recommended!😊

Great practice with minimal guidance. I'll come back to this one

Good start to my day

Great meditation for concentrating on the breath. I feel in the present moment.

Basic but effective and calming. Thank you.🙏

Thanks! Not easy but a good practice 🙏🏻

I LOVED, LOVED, LOVED this practice. Thank you so much for sharing.

Simple guided meditation on the breath. No ending bell

Been looking for a good breathing meditation. Thank you!

Your voice is very relaxing!

I really enjoyed this :)

Thanks for a nice meditation!

Just enough guidance and direction. Peaceful 🥰. Thank you.