Anapana Breathing Meditation Sit comfortably.
This means both literally,
Physically in your body,
Spine upright,
Jaw relaxed,
Face relaxed,
And symbolically,
Be at ease in your mind.
Don't try to force anything special to happen.
Just relax,
Be at ease.
Close the eyes.
Feel the natural state of the body.
Notice the natural state of the breath.
Not judging,
Just allowing it to be.
Feel the breath raising and falling.
The simple rhythm of the breath.
The breath as it is.
Bring the attention to the 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.
Do not change the breath.
Allow the breath to flow as it is.
Breathe.
Breathe with awareness.
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 the breath.
The breath as it is.
Breathe.
Breathe with awareness.
Aware of every breath.
The breath as it is.
Breath coming in.
Breath going out.
All focus at the entrance of the nostrils.
Breathe.
Breathe with awareness.
If there is thought,
Let there be thought.
Come back to the breath.
If there is sound,
Let there be sound.
Come back to the breath.
If there is sensation,
Let there be sensation.
Come back to the breath.
We simply notice.
Allow it to fade.
Then bring the attention back to the breath.
Full attention to the breath.
Breath coming in.
Breath going out.
Breathe.
Breathe with awareness.
Allow the breath to be the breath as it is.
If the mind wanders onto a thought,
Notice the thought.
Allow it to be.
Then let it drift away.
Bring the attention back to the breath.
Be aware of the breath.
Remain vigilant.
Watchful.
Breathe.
Breathe with awareness.
Bring the attention to the breath.
Full attention to the breath.
Everything breath.
Full attention to the breath.
Nothing but breath.
Everything breath.
Fully in breath.
Now we're going to sit in silence for a few minutes.
Keeping the attention on the breath.
If the mind wanders,
Bring the attention back to the breath.
Breathe.
Breathe with awareness.
Remain vigilant.
Watchful.
Breathe.
Breathe with awareness.
If there are thoughts,
Let there be thoughts.
Bring the attention back to the breath.
Full attention to the breath.
Breathe.
Breathe with awareness.
If there are sounds,
Let there be sounds.
Bring the attention back to the breath.
Full attention to the breath.
Breathe.
Breathe with awareness.
If there are sensations,
Let there be sensations.
Bring the attention back to the breath.
Full attention to the breath.
Breathe.
Breathe with awareness.
Now,
Keeping the eyes closed,
We can relax our concentration.
Let go of attention to the breath.
Just allow the mind to be.
Allowing any sensations in the body to settle down.
And in your own time.
Whenever you're comfortable.
You can slowly open the eyes.
It was good.
It was easy.
This is how we meditate at home.
We don't worry if the mind wanders while we're meditating.
It's okay.
It's normal.
Every time we practice this technique,
We strengthen our capacity to be in the present moment.
Thank you.
