Welcome and thank you for joining me today for a guided journey into Anapanasati meditation.
My name is Mark and I will be guiding you through this ancient practice rooted in Buddhist traditions.
Anapanasati or mindfulness of breathing is not just about relaxation,
It's a powerful method for sharpening the mind and building deep concentration.
In today's session we will explore how focusing on the breath can train our mind to remain present and reduce distractions.
This practice forms the foundation for all higher meditative achievements as concentration is essential for both insight and tranquility.
So,
When you're ready to begin,
Find a quiet place where you can sit comfortably without being interrupted.
Allow your body to settle into a relaxed posture,
Ensuring that you keep your back straight.
Place your hands gently on your lap or on your knees and when you're ready close your eyes.
Now,
Gently bring your attention to your breath.
Notice the subtle sensation of the breath as it passes over your upper lip on each exhalation.
And as you rest your focus on that subtle sensation,
Just maintain an awareness of each inhale and each exhale.
And you're simply observing the rhythm of your own natural breathing.
You're not trying to change You're not trying to change anything or breathe in any particular way,
Just observing your own natural rhythm.
You're almost observing the body breathing itself.
If you notice your mind wandering,
Just gently acknowledge where it went and then lovingly guide your focus back to an awareness of your breath as well as back to an awareness of the subtle sensations on your upper lip on each exhale.
Avoid the temptation to subtly reprimand yourself if your attention wandered.
Instead,
Encourage yourself to feel pleased that you successfully noticed that your mind had wandered off and just gently settle yourself back down into a mindful awareness of your breath.
Don't worry if you find your mind to be quite distracted today.
It's exactly the act of noticing when the mind wanders and then returning to the breath which builds our capacity for concentration.
Immerse yourself fully in the sensation of the breath.
Observe its natural flow.
Inhaling,
Exhaling and notice the pauses in between.
Each breath is a new moment to practice concentration.
See if you can notice a growing stillness within you.
Each timeless moment spent in awareness of your breath deepens your capacity to concentrate,
Making your mind more resilient against the pull of distractions.
As our meditation comes to a close,
Take a moment to reflect on the things that you've been doing As our meditation comes to a close,
Take a moment to acknowledge the work you have done here.
Begin to deepen your breath,
Bringing movement back into your fingers and your toes.
Slowly open your eyes when you are ready to do so.
Thank you for your presence and dedication in today's Anapanasati practice.
Regularly engaging with this practice will strengthen your mental focus and enhance your overall mindfulness.
See if you can carry this present state of calm and concentration with you into the rest of your day.
Thank you.
