Anapana Meditation For All (English - 10 mins) (with Subtitles)

Summary

This guided meditation script focuses on Anapana, a mindfulness breathing technique. It encourages the practitioner to sit comfortably, keep the back and neck straight, and close their eyes. The main focus is on the natural breath, observing each incoming and outgoing breath through the nostrils. The practitioner is urged to stay alert and attentive, much like a watchman, observing the breath without any judgment or manipulation. The practice is meant to cultivate mindfulness, clarity, and a sense of calm, making it a powerful tool for developing awareness and presence.

Takeaways

• 😀 Practice Anapana meditation for about 10 minutes.
• 😀 Sit comfortably in any posture that suits you, with your back and neck straight.
• 😀 Close your eyes gently during meditation, and if wearing spectacles, remove them.
• 😀 Keep your mouth gently closed throughout the practice.
• 😀 Focus your attention entirely on the area at the entrance of the nostrils.
• 😀 Stay aware of every incoming and outgoing breath, regardless of its length or flow.
• 😀 Breathe naturally without trying to control the breath in any way.
• 😀 Maintain awareness of the breath passing through the left nostril, right nostril, or both nostrils.
• 😀 Be alert and attentive, vigilant to every breath, both incoming and outgoing.
• 😀 Imagine yourself as a gatekeeper or watchman, staying attentive to each breath entering and leaving the nostrils.

Q & A

What is the main focus of Anapana meditation?

Anapana meditation focuses on observing the natural flow of breath, paying attention to every incoming and outgoing breath without interference.

Why should practitioners sit comfortably during Anapana practice?

Practitioners should sit comfortably to ensure a stable and relaxed posture, which helps maintain focus and prevents discomfort that could distract from the meditation.

What role does keeping the back and neck straight play during meditation?

Keeping the back and neck straight ensures a balanced posture, which aids in maintaining alertness and focus throughout the meditation practice.

Why is it recommended to close the eyes gently during Anapana meditation?

Closing the eyes gently helps reduce external distractions, allowing the practitioner to turn their attention inward and concentrate on the breath.

What should practitioners do if they wear spectacles during meditation?

Practitioners who wear spectacles should remove them to avoid any physical discomfort or distractions while focusing on the meditation.

How does one focus attention on the entrance of the nostrils during Anapana?

To focus attention on the entrance of the nostrils, practitioners should remain aware of the sensation of the breath as it enters and exits the nostrils, without trying to control or change it.

What is meant by 'remaining aware of every breath' during meditation?

Remaining aware of every breath means simply observing the natural rhythm of the breath, without judgment or manipulation, whether it is long or short, shallow or deep.

What should practitioners do if the breath is passing through both nostrils?

If the breath is passing through both nostrils, practitioners should still remain aware of it, just as they would if the breath were passing through one nostril at a time.

What is the significance of being 'alert and vigilant' during Anapana meditation?

Being alert and vigilant means staying fully present and attentive to each breath, maintaining a constant awareness without drifting into distraction.

What is the analogy used to describe the practitioner's role in Anapana meditation?

The practitioner is likened to a gatekeeper or watchman, who is constantly aware of every breath entering and leaving the nostrils, ensuring full attention on the breath at all times.