Vipassana Guided Practice

Welcome. This is a 15-minute guided practice that starts with an opening bell and ends with a closing bell. Find a quiet space to do this practice, although I normally recommend meditating with the eyes open, with Vipassana styles of practice I find it more useful to keep your eyes closed so you can better focus on the sensations of the breath. Enjoy!

Transcript

Welcome to today's Vipassana meditation.

Find a comfortable seat and just take a moment and close your eyes.

Start to bring your attention inwards.

Just notice the rise and fall of your breath.

And then slowly bring your attention to your nostrils,

Focusing on the air that hits your nostrils as you inhale.

And then the air that leaves your nostrils as you exhale.

Pay attention to these subtle sensations as you inhale and as you exhale.

And if you find that your mind has started to wander,

Gently guide your attention back to your breath.

Easy inhales and easy exhales.

And as you go deeper.

You do this awareness of noticing.

You might notice that as you inhale,

Air feels cooler against your nostrils.

And when you exhale,

The air feels warmer.

These subtle sensations are the gateway point to your meditation.

So just keep observing the temperature of your breath as you inhale and exhale.

And then slowly bring your attention to your nostrils as you exhale.

And then slowly bring your attention to your nostrils as you exhale.

And again,

If you're getting distracted.

Direct your attention back to your nostrils,

Focusing on your inhale breath as it hits your nostrils.

And your exhale breath as it leaves your nostrils.

And again,

If you're getting distracted.

And as you go deeper here.

See if you can direct your attention to the tip of your nose.

See if you can feel the air or wind as it hits the tip of your nose.

Just notice whether it's a cooling sensation or warm sensation.

And just let that in.

And again,

If you're getting distracted.

And as you go deeper,

See if you can feel the sensations in your nostrils and the tip of your nose at the same time.

If you're having a hard time doing this,

Just pay attention to the natural wind in the room hitting your nostrils and the tip of your nose.

You can then start to notice the sensations associated with that.

Whether it's a cool sensation or warm sensation.

And just take a few minutes here.

Watching the sensations as you inhale and as you exhale in both your nostrils and the tip of your nose.

And just let that in.

And as you go deeper,

See if you can feel the air or wind as it hits the tip of your nose.

And as you go deeper,

See if you can feel the air or wind as it hits the tip of your nose.

And as you find that your mind has started to wander,

Gently guide your attention back to your breath.

Just an easy observing of the inhales and exhales.

And as you go deeper,

See if you can feel the air or wind as it hits the tip of your nose.

And as you go deeper,

See if you can feel the air or wind as it hits the tip of your nose.

And as you go deeper,

See if you can feel the air or wind as it hits the tip of your nose.

And we have a little over a minute remaining.

And just keep focusing on your inhales and exhales.

Focusing on the sensations or temperature that you feel in your nose.

And as you go deeper,

See if you can feel the air or wind as it hits the tip of your nose.

And as you go deeper,

See if you can feel the air or wind as it hits the tip of your nose.

And in a moment,

You'll hear the sound of a few bells.

This will signify the end of practice.

So once you hear these bells,

You may open your eyes and bring the same awareness that you feel in this present moment throughout your daily activities.

Thank you.

Reviews

Clean and simple. Thank you. 🙏

Thank you 🙏

Wonderful! perfect balance of silence and guidance.

Very nice and relaxing meditation. I've not done Vipassana before, so didn't know what to exoect. Thank you.

Thank you!🙏🏾

Your voice is very calming and soothing. Feeling peaceful. Thank you

Perfect guidance. To feel the sensation in the tip of the nostrils is very powerful. Thank you. See you next. Namaste 🙏🏽

Loved the continuous focus at the tip of nose. Beautiful!

An excellent introduction to anapana, breath awareness

Thank you🙏🙏🙏

Agree with the other reviews. Very well paced. Good for any level of training/practice. Thank you.

Excellent practice. I appreciate the amount of silence you allow between instructions, which gives the participant the opportunity to fully engage with their own experience. Too many don't do this. I might suggest trying to use gerund language. Removing the 'you' and 'your' from the intructions e.g. "noticing the temperature of the air entering the nose is cooler" vs "you may notice the temperature of the air entering your nose is cooler"; "bringing attention to the tip of the nose" vs "bring your attention to the the tip of your nose". In the gerund form of language, phrases describe continuous or ongoing action which helps amplify the present moment aspect of the experience. It is a subtle and nuanced difference.

Thank you that was just what I needed to focus on my breathe and calm my monkey brain 🧚‍♀️💕🧚‍♀️

Clear, helpful instructions that really helped deepening my practice. I have always found it hard to detect the breath in my nostrils. This meditation helped me a lot. Thank you 🧡

Wow..

Awesome! The time went by so fast. Thank you for your work!!! 🙏

Perfect! Just what I needed this morning. Felt really relaxed and focused. Thank you 🙏

Simple and on point. The practitioner has an authentic voice and stays out of any syrupy narratives which so many "meditation teachers" have and which infects their voices. I can tolerate listening to maybe 1 in 5 teachers and he us definitely a one that resonates with me.

Great experience. The best basic vipassana meditations I have done here on Insight Timer ☺️! Thanks 🙏

Thank you. Very peaceful.