Anapana Meditation By Yogini durgesh Ji

By Himanshu JoshiYogaAnapana Meditation By Yogini durgesh Ji, meditaion

Namaste everyone kindly come up on your mats sit comfortably keeping your back and neck straight gently close your eyes start observing your breathe watch the natural flow of your breathing as you are inhaling and exhaling make sure your body is correctly aligned relax your face, neck and shoulders and slowly begin to deepen the breathing will be chanting

Om three times followed by three Shanti’s inhale deeply for Om
Om…………………………………………..
Om…………………………………………..
Om…………………………………………..
Shanti Shanti Shanti’hi

Just observe the vibrations join your palms together and rub your palms together place them on your eyes very slowly while blinking and looking at your palms begin to open up your eyes start coming back with a smile and namaste to everyone we welcome you at Himalayan Yoga Association

I’m yogini saumya and i will be taking your session today so today we are discussing the Anapana Meditation right so Anapana, this is a very common form of meditation and most of you might have already heard of it so this meditation practices actually a pre practice to the vipassana

meditation okey vipassana meditation was given by Siddhārtha Gautama also famously known as Buddha 2500 years ago and in order to prepare yourself for vipassana you go for pre practice of Anapana now as i will tell you about the name you will understand the practice right Ana means inhale and Pana means exhale so Anapana means inhale and exhale so all

you have to do is simply observe the inhalation and the exhalation nothing else it’s a very simple practice this practice is very effective and this practice is very easy to do you know you have the breathe with you all the time when you are eating, walking, talking the breathing is a tool which can be used at all times right this object is within you right and the

sooner you get aware of this process the more you are able to see the relationship between your breathe and the state of your mind you would have heard people who having anxiety they have a very hard time breathing right because at that point of time the breathe becomes very

shallow right so A very aggravated or stress state of mind will have a very shallow breathing and when the state of mind becomes relaxed right the breathe automatically becomes slow, long and deep right as you go deeper into the practice of Anapana you will come to certain realizations about your breathe right and those form the various stages of the anapana

practice okey so let’s discuss what you have to do when you are practicing anapana so anapana can be practiced in any sitting posture right so the only condition is that the back and neck should be straight your posture should be comfortable and you should be stable right so sometimes will be sit for meditation we keep moving our body so have to avoid that right

you just simply have to choose any any comfortable posture right you can choose to keep your hands the way you want to keep them there is no restriction or compulsion in this form of practice okey when you close your eyes where do you focus you focus on your breathing and where do

you focus your attention now when i talk of the breathing so the breathing is going in through the nose and then travelling down your throat and then entering your chest so you don’t have to follow the breathe like this okey you have to focus on this area the nose area right and the area just below the nose so this triangular region this is very observe the breathing

as it is going in and coming out don’t change your breathe okey so when we become aware of the breathe immediately we control it the immediate reaction of our mind is to begin to control the breathing so you have to avoid that thing just as your breathe is going in and coming out you feel it

in this region right in this entire region so don’t change your breathe okey when you are inhaling and exhaling you will begin to become aware of the touch of the breathing okey so one thing you have to check the touch of the breathe okey then second thing that you can begin to become aware of is the temperature of the breathe as your concentration deepen and

happen you will see that as the breathe goes is it’s cold right and as it comes out it’s a little bit warmer because the air around you the temperature is what less okey but when it enters your body the temperature of the body is higher so this is natural biology right that

when something is going to enter your body and then when it is going to come out it’s going to be a little bit warmer but we don’t observe this thing in our day to day life right do we we don’t take the time so in Anapana you take the time to see as you are inhaling the breathe is cold and as you are exhaling it comes out a little bit warmer right as you again begin to

deepen your concentration you will also start becoming aware of which nostril is working not like this you know most of us when you do Jala Neti or Sutra Neti we exhale forcefully and check which nostril is working, No not like this now you are working on sharpening this tool your mind right

so when you close your eyes and you begin to observe the breathing you become aware that okey the concentration becomes so deep at one point of time that you can actually tell which nostril is working without placing your hand below your nostrils and exhaling forcefully right now one common error that most of the people make is that they start attaching a

word or some counting with their breathing again Anapana is not a pranayama practice okey it’s a meditation practice so you are observing the natural flow of the breathing if you start attaching a word during this meditation like inhale, exhale right your entire focus will go and shift to the word inhale, exhale you will forget the breathing now you are saying

inhale and the body is exhaling right you will loose, touch with the reality and that is what you have to avoid in this meditation you have to be in touch with the reality as the breathe is you know second thing counting so this all of this is actually coming from pranayama practices, you know

when we do pranayama practices and the way in which they are propagated and the modern times people has started as attaching counting so when you are normally as you observe the natural breathe you start attaching counting right that ok i am taking this amount of time to inhale this amount of time to exhale right again if you attach any word

any image right any counting you your mind will get stuck on those things and you will again loose touch with your reality Anapana is a very very pure technique okey so don’t mix it with other things because your mind is capable of only focusing on one object at one point of time right so you

just have to stay with your breathe in this region right for as long as you can and every time your mind runs away you are going to very lovingly bring it back don’t force it back okey very with a lot love and compassion, acknowledge and bring your mind back to the breathing right so this is

the technique of Anapana so whenever you guys find the time sit somewhere and do the Anapana Practice okey so let’s end today’s session keep your back and neck straight very gently close your eyes and start observing your breathe watch the natural flow of your breathing will be chanting Om one time followed by three shanti’s inhale deeply for Om

Om…………………………………………..
Shanti Shanti Shanti’hi

Just observe the vibrations join your palms together and rub your palms together place them on your eyes very slowly while blinking and looking at the palms begin to open up your eyes, start coming back with the smile and namaste to everyone thank you so much.

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