30-Minute Guided Breath Meditation (Anapana)
ฝัง
- เผยแพร่เมื่อ 28 มี.ค. 2021
- Use this anapana breathing meditation to establish a solid base of awareness, focus and concentration.
Practice whenever you're experiencing a period of meditation when you are lacking focus or need to anchor yourself to the present moment. A solid foundation of awareness and focus will help you dig deeper into wisdom and insight practices.
If you'd like to give your practice a boost, and find some real and lasting peace and harmony, you can find a lot more information at Can You Zen: canyouzen.com
Note: Screen is mostly blacked out during meditation to save power or battery on your device.
I have been enjoying your guided mediations for about 6 months now. I appreciate the quiet (no music) and the minimal instructions. Metta!
The best way to sit =) thank you for the feedback 🙏
Absolutely brilliant meditation. With head phones on I can count my heart beats in the quiet spaces between comments. Encouraging words are spoken at exactly the right moments. Honestly, an incredibly useful and satisfying session. Spokane, WA.
Your videos are one of a coupe go-to that I use. They are fantastic, and so very encouraging. Seriously cannot thank you enough for your time, sincerity, and thoughtful presentation.
Thank you for this meditation. It is now in my daily practice every morning.
Wow, this was amazing. Your calm voice and spot-on instructions make me use this meditation daily, especially when my mind needs that extra help from outside. I dont want to sound too demanding, but if your time and energy allows, I would absolutely love to have an hour long anapanasati meditation! I think it would benefit others, too. But no pressure :) I thank you deeply for this! Be happy :)
One day soon hopefully, I'll do my best! Glad to hear it was helpful though 🙂 take care 🙏
This is the best meditation practice for a novice like me. Love it so much. Love the simplicity of it. Thank u very much!!!!
Thank you so so so much!! I feel so proud of myself for going the full 30 mins. I will definitely keep practicing... May your Blessings never cease and continually increase 🙌🏾💞
Great job, you got this! My pleasure, I'm just glad it's proving helpful 🙂 enjoy your journey 🙏
Thank you for your lovely meditations. I have been doing your 10 & 15 minutes meditations for a couple of months now. Today I am proud that I could sit through the 30 minutes one. Thank you again 🙏
And I am too, good stuff! 🙂 keep up the great work 💪🏼
Thank you for sharing this gift.
Our pleasure! 🙏
Thank you, this is just where I need to be right now.
🙏
I do this every day. Thank you
Beautiful 💖💖💖🙏🏼 Thank you!
You are so welcome! Thank you for the feedback 🙏
Can't tell you how much I get from your videos and how grateful I am. Very life transforming having experiences I've read about but didn't realize I could have personally. Blessed bless bless and thank you and please more more. Oh wait a minute that's my mind :-) we already have enough.
Hehe thank you for the kind feedback! I'm glad it's helpful 🙏
Thank you I enjoyed this meditation. I heard from a buddist monastic that the supreme Buddha Sadartha Guatama said you can use this exact meditation to enlightenment. He did several practices but after it all he said this was all that was needed. ❤ thank you
Glad you enjoyed! There are said to be many ways there, but this is said to be the most direct 🙏
Thank you for your lovely meditations. They are very relaxing and have become my favorites.
Glad to hear! Thank you for the feedback. Blessings.
This was so good. Thank you very much for sharing it!
Thank you for the feedback 🙂 will share as much as I can! 🙏
Thankyou very much. God bless you 🙏
Most welcome 😊 thank you 🙏
Lovely. Thank you! ❤
Thank you. I have meditated along with several of your videos. I find them to be very supportive of my practice. They are very good reminders of the basics of my practice.
This is great. i will try daily. Thank you very much.
Your channel and videos are really helpful and u have a great voice for this type of instruction!
Glad you like it =) Appreciate the positive feedback!
I love all of them _/\_ thank you for this gift _/\_
🙏
It was very peaceful
I could concentrate thru the sitting
Metta🙏
Amazing 🙂 keep it up!
Thank you for updating,,🙏
Always welcome
I will 70 next month, I didn't know I have been doing this meditation since I was around 12, we were poor, I use to look at the dim light bulb while in the bath tub. At the age of 35 I started meditating like I read in the books, I do not know where I go, I say I fall asleep, but I don't, I don't feel breath, I am just gone, and then I come back,
Sounds like you are a natural 🙂
It sounds like you’re experiencing different forms of dullness. Telltale signs are a comfortable haze that renders the details of the breath unclear. Other signs are a startle response when the bell rings or you hear a sudden noise and finally if you find yourself taken quick gasps of air on a occasion then you may be on that border of sleep and mindfulness.
Might be helpful try other forms of meditation that involve the body more like Metta, whole body breathing or even body scanning to energize the mind
Fantastic guides meditation thx
You're most welcome! Enjoy 🙂
Hi Josip, I deeply appreciate your guided breathing meditations. As part of my meditation teacher training, I had the idea to listen to your guided meditation and, as I do, record my voice reflecting back your teachings in my own words, but still following the structure of your video. This practice would not only benefit my training but could also help disseminate the dhamma to a wider audience. I'd love to have your permission to proceed in this manner. Thank you! 🙏🌼🧘♂
Anything that helps spread the Dhamma :) feel free to put anything in your own words.
Thank you so much! This recording has been truly helpful to me. I appreciate you.
I'm glad it was helpful! Thank you for the kind words 🙂
Thank u sooo much sir wonderful guidance 🙏🙏🙏
Thank you for these outstanding resources you have made available. The collection on Anapana
is of particular interest and has proven somewhat of a revelation to a 5 year Vipassana practitioner
Who, through the last 6 months of the pandemic has encountered serious concentration limitations.
Can you please provide or point out the method for dana for your invaluable work in paying the dhamma
forward. With metta🙏🏻
So glad to hear that 🙂 the work is simply what I, through my personal experience, would have liked to hear/would have been helpful along the journey (in addition to the original instructions). My only hope is that it helps others in the same way too! The only dana is that you continue to practice yourself, and spread the teaching and joy to others - this is invaluable 🙂🙏
Excellence. 🕊 namaste
🙏
Thankyou very much
You have Great meditations on your Channel .I'm trying to practice everday
I would love it if you are able to do a more longer Annapana meditation
Thank you for the feedback! I will do one at some point 🙏
Thanks, I had excellent experience.
Shorter duration versions will also be helpful. Thanks once again
Great to hear 🙂 yes, soon! Keep it up.
Thank u .
You’re welcome!
Thank you for this., First time I found you.
I Enjoyed this meditation & will look for more of your work
I completed a 10 day Vipasana in Hong Kong around 4 years ago. ALthough I have maintained a fairly regular practice, I have not kept up with Vipasanana. This meditation was a great clean meditation & I enjoyed the little snippets of Vip that appeared in it.
Thank you
Thanks Tom, that's great to hear. At least you have kept up a consistent practice 🙂 that's what's important! Feel free to check out my other meditations, there will be more in the future 🙏
🙏 Thanks.
Perfect
Great work sir
Thank you 🙂 enjoy 🙏
Thank you very much for this 😊 can I please request you to make a 45 minute version of this?
I will try!
Excellent meditation do make one for 50 min Anandan sit like this one thank you
Will do my best 🙏
🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
🙏
More anapana, please!
Noted :) thanks for the feedback!
In ❤️and🕯️
You have a beautiful voice. Very soothing. Please check out Mistakes of Pa Auk meditation. There are details on common mistakes with Anapanasati
Thank you for the feedback and the recommendation =) I’ll be sure to check it out!
@@canyouzen Pa Auk Teachers have made major changes to the meditation system. What is wrong? What is correct?
Please look at
Mistakes of Pa Auk Meditation
Nice thank you
🙏🏼
I loved it... can you make 45 and 1 hour version of it.? Its humble request
Will do my best!
🙏💐
Sometimes when I do this meditation, my body did not forget to breathing but my mind wander somewhere else
Just keep practicing with steadfastness and determination and your mind will settle 🙌🏼🙂
My body actually forgets how to breath & I die. How do I reborn?
@@AndreasNilsson96 good question 🤣
Hi there, do you have anything on Spotify? I find these videos very useful. Thanks so much for providing.
☀️🌞🌟🙏
🙂🙌🏼🙏🏼
Hi would there be by any chance you could make a 1hr anapana meditation, i will be grateful to you
Very good. I only wish there was a 3 hour one. lol Thanks
You and me both! Maybe one day =)
Hi Josip,
could you give on insight on access concentration , and how to develop the same with a degree of accuracy?
Hi Rohan - just keep practicing Anapana in this way, continuously. Access concentration is just a high state of concentration - achieved by many continuous hours of practice and becomes easier after several years of practice.
Any tips on the fact that every time I sit to meditate I have the urge to swallow 😭? Should I just allow my self to swallow as many times until I don’t?
Or should I sit thru the intention that arises to swallow?
Hi there - I smile as a I read this, because it is quite common, and something I thought about at the beginning. You are just becoming aware of your internal processes and there is something in you that's anxious about doing or getting things right. Just let yourself swallow naturally - don't worry about it too much. Focus only on the task at hand and if you notice yourself thinking about it, just note "worrying, worrying" or "thinking, thinking". This way of thinking will eventually go away with time. Hope this helps!
@@canyouzen thank you brotha! Helps a lot
longer anapana session pls?
Will do my best 💪
Overall I’ve become a better meditators but some days my minds wanders more than others, and some days I’m more fidgety in my sit than others. Is this normal?
In general my concentration has gotten much better. But today my thoughts were sooo sticky
Hey there, this is a completely normal part of meditation =) and it's also part of a very important truth that you must experience! No situation, no mind state, no experience is permanent 🙏 glad to hear the general trajectory is up, keep up the good work!
Any suggestions for dealing with breathing becoming predominant and appearing tight in certain areas. Also where does body scanning (vipassana) should i give special attention to special areas where predominant areas have pronounced sensations related to breath like chest belly and throat?
When it comes to body scanning, focus on areas with more pronounced sensations when you are lacking awareness as these areas are easier for the mind to grasp onto to maintain awareness. Otherwise, once your attention stabilises, treat every part of the body in the same way as you scan. Regarding your breathing, this article should be able to cover that:
canyouzen.com/how-to-breathe-naturally-during-meditation/
Hope this helps 🙂
Hi josip,
While doing anapana my attention is taken away by predominant sensations which is making it hard for me to focus on the breath. Which makes me insensitive to the breath .....in the course i was told that even if there is pain focus on the breath, just the knowledge that the breath is coming in and out is enough....do you have solution to this ? Should I focus exclusively on the pain ?
Hi there! The instructions given in the course are specifically for the course - at home, you are your own master and need to adapt your practice to your goals at the time and what your present experience is. For this meditation, we are still trying to practice only Anapana, so if that is your goal, keep trying to stay aware of the breath, even if the pain is strong. You can even be aware of both at the same time, but keep trying to make the breath the main anchor. Hope that helps!
is it necessary for one to feel a particular sensation like coolness or warmth within the nostrils, some times i feel coolness and warmt but sometimes I just feel pressure or just the touch of the breath is this a cause of concern or probably just keep my attention fixed within the nostrils and feel whatever is present?
You already know the answer 🙂 the last part!
I always hear meditation teachers say that with time the unnecessary thoughts during meditation will disappear. I have been meditating for about a month and I haven't seen much change in my ability to focus during meditation or much changes in my everyday life. How long do you think it will take for me to be able to focus on my breadth completely during meditation? Or am I being too attached to the outcome and maybe I should do my practice with no expectations.
Hi Rubina - this is a very big misconception. Thoughts will never completely disappear, as this is what the brain was designed to do, think. This even applies to what you believe are ‘unnecessary’ thoughts and this is just the mind processing experience. It takes many years to reach a stage where thoughts are less frequent and even then, if you are doing a lot in life, your mind will still be active. In the meantime, you will experience small periods minimal or even no thought. Appreciate those. But remember that in the end, this is not the goal. The goal is to change your relationship to your thoughts, not to get rid of them. You are meditating to change the habit pattern of the mind. Hope this helps!
Hi after doing 15 mins iam getting ultimate relaxation at the top my brain,it's like I have taken some drug,
After that relaxation ,I am feeling iam done with meditation and iam coming out of it ,do I need to continue it forcefully or what's the next step waiting for your reply,Thank you
Hi there - it seems your goal is simply to relax and that's why you feel like you are 'done'. Just keep practicing the technique and see where it takes you - nothing is forceful, but more of an 'observe and see' approach. See what happens when you watch the unfolding of your consciousness without expectation. Enjoy 🙏
Bro can you make one of 15min.
Of course - working on a number of different projects, but I'll get there soon 🙂
Could this meditation help forehead tension type headache? If not could you please suggest the right one to relax my tensed forehead.
It most certainly can - I would recommend using this recording along with some of the others in the Vipassana series. Also have a read of this blog post - canyouzen.com/how-to-deal-with-uncomfortable-sensations-during-meditation/
@@canyouzen thank you so much
Are you able to do a shorter anapana meditation video?
Yes, when I get the chance, this is definitely on the cards 🙂
I have been doing observation of breath both with and without labels. In one of your posts you have mentioned the use of labels. So today and usually while noticing the breath....my usual labels are narrating... thinking ..... fantasizing .... analysing....i wanted to ask whether there is such a thing as a wrong label...? Also i understand that there is no such thing as a bad or wrong meditation .....but sometimes a lot of questioning comes up so i label that as doubting and return to the breath at the nose...is that ok?.... thanks
Hi there - there’s definitely no such thing as a false label, if you’re thinking this way, you’re putting too much pressure on yourself to get things ‘right’! Just be as simple as possible without overthinking and adding another layer of thought to reality. Label, and return to the breath. No judgment whatsoever. Rinse and repeat. You can drop the labels as your mind steadies, and in time, you’ll drop them altogether naturally!
Can i do anapana meditation daily ? Or whenever i want ? Coz im currently practicing your vipassana meditation.
Hi Lucky, you can do it both daily and whenever you want. In fact, most people should be practicing Anapana everyday for some time until they feel they are ready to practice Vipassana. This is up to each individual person and depends on what they are experiencing on that day. Hope this helps 🙏
@@canyouzen thanx
@@canyouzen can i practice both. I mean can i interchange the two. One day vipassana and the next anapana?
Breath in and out through nose? So in anapana inhale and exhale through nose only right?
Yes!
Hi, I am practicing this, I feel vibration of body, hot and feel like stop breathing. I can't hold more than 10 to 15 sec. I keep practicing, any suggestions please?
Hi there - this is you just becoming aware of the internal happenings in your body and you are not used to it, and therefore reacting to it. Just keep practicing in a calm manner, and try to be comfortable with what is happening - explore it, be curious. It will eventually pass after practice =) you are learning a new skill here, and it takes time!
Iam doing this sir it will open all chakras sir ols reply sir
Hi there, chakras are just nerve centres in the body, which can be quite easy to feel because of that. Vipassana helps you feel everything in your body, of which the chakras are a part. Keep practicing and you will open everything 🙏
Is it same as anapanasati meditation?
A bit different. I have some videos on anapanasati if you want to check them out.
🙏🙂
Can this be done lying down (back problem)? Kindly advise
Yes definitely, that is ok. I wouldn't advise longer than 30 minutes though as we tend to fall asleep when we get too relaxed. If possible, try to find some back support to sit in a seated posture, as this is the best posture for alertness and awareness. Hope this helps!
@@canyouzen Thanks🙂🤗
hoping to get better, there seems to be too much movement and agitation in the body rather than the mind for me, restlessness, some more asana it is
Great idea cal, that always helps. I would even encourage you to try Samatha for a little while which can be extremely helpful for calming the body. Watch the agitation, with plenty of patience, and it will eventually pass away. Keep it up! 🙏
canyouzen.com/calm-abiding-samatha-meditation-for-beginners-and-students/
@@canyouzen Will do and thank you so much !
It's hard for me to focus on my breath even for 2 seconds. Is there something wrong with me?
Definitely not! This is completely normal for most people and is one of the first things meditators notice - how little control we have over our own minds =) it just won't follow your intention, will it!? As we practice more, it becomes easier. It also helps to limit yourself from overstimulation from externals inputs such as tv, media, phones etc. Your mind needs to decompress and this is the process. Keep practicing and you will succeed 🙏
@@canyouzen Thank you for replying! I will keep up with my practice.
I cannot concentrate .My kind is wavering what is your suggestion.
Keep at it, this will change. The goal is not to concentrate but to observe the reality of the mind-body interaction. Having said that, you can always try to do some harder, intentional breathing for a few minutes to stabilise your awareness, if really needed. Also watch what you do in your everyday life - do not consume too much news, social media etc. Hope this helps!
You are talking a lot, don’t allowing us to focus. It is a 30 minutes meditation so not for beginners, why are you guiding that much
Sorry to hear that but thank you for the feedback! Maybe these sits are not for you, they are aimed at a particular type of practitioner at a particular stage of their practice (more so beginners and those who need reminders what it's all about). You can try the more advanced sessions I posted, with more silence. Otherwise, there are those out there with even less 🙂🙏