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Anapana Meditation

The practice of Anapana helps to anchor and focus a busy, restless or unfoccussed mind.

So to begin with, just allowing your eyes to close. And drawing your awareness inside the physical body. And taking a deep, slow breath in. Holding it just for a moment here. And letting it go.

And now bringing your focus to the belly. And tuning in to the rhythmic sensations here in the belly, as the breath moves into and out of your body. So not trying to change or control the breath in any way, just letting the body breathe in its own natural way as you observe it. And as a support to really staying focused and grounded in the present moment, you might like to use the practice of anapana. So just mentally noting to yourself with each in-breath, breathing in.

And with each out-breath, mentally noting, breathing out. So doing that now with each and every breath, softly noting to yourself, breathing in. And breathing out. And following the journey of the breath as best you can for the full duration of each inhale. And the full duration of each exhale.

And feeling how the whole body is being gently rocked and cradled by the natural breath. Just continuing to follow the movement and flow of the breath in your body for these last few moments of meditation. And just continuing to note, breathing in. And breathing out. And as this practice now comes towards the end, just taking another deep, slow, and full breath in.

And as you begin to breathe out, wriggling the fingers and toes a little. And take a moment and notice how you feel after taking this time out for meditation. And perhaps now forming an intention to take this quality of awareness with you as you go about the rest of your day. And when you're ready, opening the eyes. Wishing you a wonderful day.

Meditation

4.5

Anapana Meditation

The practice of Anapana helps to anchor and focus a busy, restless or unfoccussed mind.

Duration

Your default time is based on your progress and is changed automatically as you practice.

So to begin with, just allowing your eyes to close. And drawing your awareness inside the physical body. And taking a deep, slow breath in. Holding it just for a moment here. And letting it go.

And now bringing your focus to the belly. And tuning in to the rhythmic sensations here in the belly, as the breath moves into and out of your body. So not trying to change or control the breath in any way, just letting the body breathe in its own natural way as you observe it. And as a support to really staying focused and grounded in the present moment, you might like to use the practice of anapana. So just mentally noting to yourself with each in-breath, breathing in.

And with each out-breath, mentally noting, breathing out. So doing that now with each and every breath, softly noting to yourself, breathing in. And breathing out. And following the journey of the breath as best you can for the full duration of each inhale. And the full duration of each exhale.

And feeling how the whole body is being gently rocked and cradled by the natural breath. Just continuing to follow the movement and flow of the breath in your body for these last few moments of meditation. And just continuing to note, breathing in. And breathing out. And as this practice now comes towards the end, just taking another deep, slow, and full breath in.

And as you begin to breathe out, wriggling the fingers and toes a little. And take a moment and notice how you feel after taking this time out for meditation. And perhaps now forming an intention to take this quality of awareness with you as you go about the rest of your day. And when you're ready, opening the eyes. Wishing you a wonderful day.

Meditation

4.5

Duration

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