Hi,
I'm Julian and I will guide you through this Anupada meditation.
Anupada meditation is very simple method of meditation in which you focus on your breath.
More specifically the breath touching your nostrils.
To prepare for this meditation,
Let's take three deep breaths to start feeling the outgoing breath through your nose.
So breathe in through your nose and breathe out through your nose.
Again deep breathing in and slow breathing out through the nose.
Notice where you feel the air passing by the strongest.
And now for the rest of the meditation,
You'll focus on the part that you felt the most during your exhale when your breath touched your nostrils.
So just focus on the air passing by the outer nostrils and maybe you can even feel the air passing by your upper lip.
So you can let your breath come to normal.
Don't try to force anything.
Just let it be natural.
As soon as you notice,
Your mind wanders off.
Just bring it back to the point around the nostrils and feel the air passing by.
And whenever you feel the air passing by,
You can feel the air passing by.
And if your other thoughts pop up that are not about the nostrils,
Then just bring your attention back to the sensation,
Air passing by your nostrils.
And now for the rest of the meditation.
You might also feel a difference.
The temperature of your in-breath paired with the out-breath.
And now for the rest of the meditation.
Now for the rest of the meditation.
Also when you feel any other body sensation or thoughts coming up.
Or external distractions.
Just gently guide your attention back to your nostrils.
And where there is softly touching your skin.
And now for the rest of the meditation.
Just feel the sensation that your natural breath is creating.
Don't try to change it.
Don't try to make it something that it is not.
Just observe it as it is.
You can slowly soften your focus and start focusing on your body.
Feel your hands and your feet.
Maybe move them a little bit.
Become aware of the room you are in.
And now for the rest of the meditation.
