10 Minute Vipassana Practice

This is a practice that is based on the vipassana practice of watching your breath. Great for beginners and advanced meditators alike.

Transcript

Welcome.

This will be a meditation that covers a practice known as Anapanas.

It's used in Vipassana schools for meditation.

So let's find a straight spine and gently close your eyes.

As you start to look inwards,

Just observe your natural breathing.

Start to bring your awareness to your nose.

Specifically,

Feel the air into your nostrils as you inhale.

And then when you exhale,

Feel the air leave your nostrils.

So just focus on the sensations that you feel in your nostrils when you inhale and exhale.

And as you go deeper,

You might notice some sensations.

When you inhale,

The air feels cooler against your nostrils.

When you exhale,

The air feels warmer.

So just focus on these sensations.

And then when you exhale,

The air feels cooler against your nostrils.

And as you observe these sensations,

See the air is cooler.

See if you're favoring one nostril more than the other.

And if you feel stronger sensations in one,

See if you can direct attention and awareness to this and that.

You And if you find that your mind has wandered,

Gently start to guide your tension back to your breath.

And if you find that your mind has wandered,

Gently start to guide your tension back to your breath.

And if you find that your mind has wandered,

Gently start to guide your tension back to your breath.

As you bring more attention to the sensations in your nostrils,

You'll find that the sensations grow.

See if you can go really deep into the sensations and just explore the feelings and sensations.

Now bring your awareness to the tip of your nose.

See if you can pinpoint energy there.

If you find that you're straining to do this,

Just to relax and allow the observance of your thoughts.

Rest here for a few more moments.

As we close up,

I will be ringing a bell.

This will signify the end of our practice today.

Take 1

Reviews

Very good minimal guidance and time to really practice with the technique and the incoming thoughts. Thank you! 🙏

Excellent meditation..the sound quality wasn't great? Would love to listen again with clear audio..thank you Ishar 🙏

Very good. Clear instructions that really helped in noticing subtle parts of breath. Thank you 🧎‍♀️

Thank you 🙏✨

Lovely

Wonderful, thank you!

Nice, quiet practice. A good amount of silence with guidance to keep on track

Very easy to follow and not too long. Great for beginning meditation and those coming back to it.

Good relax meditation

Really helped, very good

Very helpful practice.

Thank you

Just the right amount of instruction. Very simple, clear and accessible.

I like the simplicity. Meditation is truly ever challenging but done this way is a solid technique. I like not having music and only the ending bell. Thank you

Good meditation for when you don't have a lot of time. Traditional breath focused without the distraction of music.

Thank you. I have been away from my practice for several weeks, and this meditation just gently and perfectly escorts me back. Lovely soothing voice and gentle guidance.