Anapana - [Endorsed]
Anapana is the first step in the practice of Vipassana meditation. Anapana means observation of natural, normal respiration, as it comes in and as it goes out. It is an easy to learn, objective and scientific technique that helps develop concentration of the mind.
Observation of the breath is the ideal object for meditation because it is always available and it is completely non-sectarian. Anapana is very different from techniques that are based on the artificial regulation of breath. There are no rites or rituals involved in the practice or presentation of Anapana.
Anapana provides a tool to deal with the fears, anxieties and pressures across all age groups. Besides helping to calm and concentrate the mind, Anapana help people to understand themselves better and gives them an insight into the workings of their own minds. Because of its simplicity, the technique is easy to understand and practice.
Youtube Anapana 10 min meditation in English
Mini Anapana practice in the tradition of the Sayagyi U Ba Khin as taught by S.N. Goenka
For those of you who want to follow the transcript:
Sit comfortably, comfortably in any posture that suits you, keep your back and your neck straight. Keep your eyes gently closed. Those who wear spectacles should take off their spectacles during meditation period.
Keep your mouth gently closed and focus your entire attention on the area at the entrance of the nostrils. The area at the entrance of the nostrils and remain aware of every breath, every breath coming in, every breath going out. Natural breath normal breath as it is, as it is, if it is long it is long, if it is short it is short, passing through left nostril, left nostril, passing through right nostril, right nostril or through both the nostrils, both the nostrils just remain aware do nothing, just remain aware.
Alert, attentive, vigilant. Remain alert, attentive, vigilant. Constantly aware of the breath, the incoming breath, the outgoing breath, incoming breath, outgoing breath.
Keep your attention steadfastly fixed on this area the entrance of the nostrils, like a gatekeeper, like a watchman. Aware of every breath, entering the nostrils, aware of every breath moving out of the nostrils. Alert, attentive, vigilant.
Incoming breath, outgoing breath, natural breath, pure breath, nothing but breath.
Bhavatu Sabba Mangalam, Bhavatu Sabba Mangalam, Bhavatu Sabba Managalam
Good, Good, Be happy, Be happy, Be happy