Anapanasati: Inhale Presence, Exhale Peace

This guided meditation offers a gentle introduction to Anapanasati, the practice of mindfulness of breathing. You’ll be invited to bring your awareness to the natural rhythm of your breath, using the sensations at your nostrils as an anchor to the present moment. With a calm and non-judgmental tone, the practice encourages letting go of thoughts as they arise. It’s a simple yet powerful way to cultivate clarity, stillness, and presence.

Transcript

Begin by finding a seated position or perhaps laying down,

Whatever suits you for your practice today.

Start by bringing awareness to your breath,

Noticing the rise and fall of your belly,

Allowing yourself to breathe at a natural pace that feels comfortable to you.

Begin shifting your attention towards your nostrils,

Noticing the cooling sensation as you inhale and noticing the neutral sensation as you exhale.

Let this be an anchor for you throughout your practice,

Focusing on the sensation as you inhale and focusing on the sensation as you exhale.

If thoughts choose to arise,

Gently acknowledge them,

Detach any meaning and simply let them go.

As you continue the cycle at your own pace,

Allow yourself to deeply feel this present moment.

There is only now.

When you're ready,

Begin gently moving your body,

Noticing how you feel in this moment,

Gently opening your eyes.

May you carry the sense of clarity,

Peace,

And calmness within you.

Namaste.

Reviews

A simple, straightforward, satisfying, succinct, and soothing meditation, if that is not using too much alliteration. I like that style a great deal since not only is it true for excellent design but also for good communication and exceptional art as well, as the author Antoine de Saint-Exupéry so aptly expressed …
"Perfection is achieved not when there is nothing more to add, but when there is nothing left to take away"
Highly recommended.