30:00

Anapana Meditation: 30-Minute Breath Awareness Practice

by Darshak N Gala

Rated
5
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
110

This 30-minute Anapana meditation (awareness of breath) is an experience of mindfulness and stillness. In this session, you’ll be gently guided to observe the natural flow of the breath — simply as it is — developing awareness, focus, and equanimity. Silence between the words allows you to experience the depth of this ancient technique. Whether you are a beginner or an experienced meditator, practicing Anapana helps you: Calm and center the mind, increase awareness and clarity, and experience peace and presence in everyday life. (Ends with a gentle Buddhist bell)

AnapanaMeditationBreath AwarenessMindfulnessFocusEquanimityBuddhismBeginnerAdvancedCalmClarityPeacePresenceAnapan PracticePosture GuidanceNostril FocusNatural Breath ObservationVigilance Instruction

Transcript

Now let us practice Anapan.

Practice Anapan for about 30 minutes.

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.

Entire attention on the area at the entrance of the nostrils.

The area at the entrance of the nostrils.

And remain aware.

Remain aware of every breath.

Every breath coming in.

Every breath going out.

Natural breath.

Normal breath 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.

Just remain aware.

Constantly aware of the breath.

The incoming breath.

The outgoing breath.

Incoming breath.

Outgoing breath.

Keep your attention steadfastly fixed.

Steadfastly fixed on this area,

The entrance of the nostrils.

Like a gatekeeper.

Like a watchman.

Aware of every breath entering the nostril.

Aware of every breath moving out of the nostril.

Alert.

Attentive.

Vigilant.

Be alert.

Attentive.

Vigilant.

Just remain aware.

Incoming breath.

Outgoing breath.

Natural breath.

Pure breath.

Nothing but breath.

Be happy.

Be happy.

Meet your Teacher

Darshak N GalaMumbai, Maharashtra, India

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© 2026 Darshak N Gala. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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