One hour Anapana Meditation with Instructions in English by S.N Goenka

[@mangalarobertwatling9168]

Actually, Anapanasati is a much more complicated process that this ten minute, or expanded one hour practice. I don't think it is accurate to say that Anapana is better than Vipassana or that Vipassana is more important than Anapana. If anything, the two compliment each other. And it is true that, as stated below, Webu Sayadaw, a highly respected Burmese teacher, did advocate Anapana. He was believed, by his followers, to have been an arahant. I've practiced both, and now I try not to make so many distinctions. I try to meditate with an open mind for whatever arises and keep turning my attention back to the breath. Everything arises when I do that, and everything passes. The real key for me is Anicca, impermanence, and Upekkha, equanimity.

[@ericbwertz]

Anapana plays a substantial part of Goenkaji's 10 and 20 day retreats (3 and 6 days respectively)

[@andrews7414]

This is common knowledge for advanced meditators, it seems to not be known for those who just want to meditate 2 hours a day to maintain a practice.

[@SlowFiTV]

Thank you for your sharing.

[@jozzieification]

contemplating Anicca and maintaining upekkha is vipassana isn’t it

[@mangalarobertwatling9168]

Indeed.@@jozzieification

[@wiseremedy]

Thank you for this . I do it twice a day and things are just better all around . Be happy 😊

[@rockysingh9979]

What some changes you seen from doing twice a day?

[@adityasingh1406]

Thank you uploading this Immensely helpful an-hour video of Anna Panna.

[@pournimakadam3351]

👍d

[@pournimakadam3351]

👍d

[@deepakrajshakya]

Thanks for making it possible to view and practice this meditation.

[@adityasingh1406]

@@deepakrajshakya Hope your meditation practice is going really well. Sadhu Sadhu

[@shaivyagupta827]

Best of the best

[@mane6377]

👌👌keeping it real . Metta

[@erolfox]

Thank you friend for making the 10min into a 1hr sit, more like day 1. ❤️ (If you can cut out where he says "for about 10 min" at the start, that would be perfect

[@oya270]

Good stuff. I've always favored Anapanasati over the regular Vipassana technique: quoting from the Venerable Webu Sayadaw: Anapana is a very direct and shortcut way to Nibbana.

[@dibaygautam2076]

But soon or later we will have to do vipassana meditation anapana is just the beginning right. Anapana can be avoided but not vipassana. Anapana compliments vipassana by calming our brian but vipassana teaches us to experience of the ultimate truth.

[@oya270]

@@dibaygautam2076 Thanks for your reply. Well, let me say that it's not that cut and dry or black and white Lol. What I mentioned in my comment is that Anapana and vipassana are intricately intertwined and the practice of one doesn't have to be linear in modality. One can totally focus on Anapana and still experience the deep level of experience that anicca or change is the ultimate reality. There is always more than one path to a mountain top. We can't be rigid in Techniques. Remember any meditation style is just a map to the truth, not the truth itself.

[@dibaygautam2076]

@@oya270 yes I know what you meant but I was trying to highlight the importance of the bodily experience. Anapana is focus on breathing only ( below the nostrils) and Vippasanna as you know mind plus the body, small area vs larger area with more sensations then the entrance area of the breath. And as you know main aim of vipassana technique is to absorb the thought and the sensation in the body created by thoughts , memory , anger & so on. And in my mahasatipatthana sutta course I was taught to experience the body by live witnessing the reality of the body in the body by the body just like witnessing the reality of the mind within mind. Therefore Kaye ( witnessing body ) vedanasu ( live witnessing truth of bodily sensations Add up to the other 2 factors of satipatthanas citta & dhammesu. I have not gone that deeper level of experience of the anapana but my understanding is the with awareness, with wisdom , panna arising passing direct experience of bodily sensations are the key factors. Only Body alone can’t feel the sensations thus the mind is involved but body is the place where everything is felt! Buddha gave example on different types of winds in the sky - warm, cold, fast , slow so in the body different kinds of Sensations arise and passes away awareness of arising & pass with sampajanapabbam -constant through understanding of impermanence. Yes i also feel that anapana is more direct. At the middle of anapana if I absorb the body for few minutes the body vibrations are greater but through vipassana it takes longer (in my experience). Of course vipassana to be attained without anapana it will be dull & time consuming. Do you practice anapana mostly ? I haven’t practiced for longer period of times except for few days when I come back from a holidays just like in 10 days or 3 days course.. the time Ive spent doing it is about 45 mins to an hour depending on my focus level then to get on with vipassana so I couldn’t tell if the experience, reactions , heightened feeling etc I was getting is due to anapana or the vipassana.. and to get only the the glimpse of nirvanas I’ve work hard/ tried through vipassana. Kindly let me know your experience or info on anapana? I might try only that to experience it.

[@erolfox]

Anapana (focus on breath) is good for concentrating the mind, calm. Thus Goenka may start a Vipassana sit with this 10 min saying, "if you find your mind is agitated..." Anapana cannot resolve suffering in the Four Nobel Truths. The body will reveal truth for "insight" into anica with pain, pleasure, sensation constantly changing. ❤️

[@ceeemm1901]

Haha, Love it!, "shortcut way"....avoids the backstreets of Mara, straight up the Enlightenment Freeway! Haha.

[@sujithrajan6328]

Thank you for this 😊

[@divyansh2412]

Thank you

[@KavirajChopra]

Many thanks

[@lifemeanslearning5744]

Thank you.

[@seemabhatia9084]

Why does it say 1 hr in the title when actually it's just 10 mins

[@rajendragadekar7002]

Thanks

[@harishg8893]

🧡🙏

[@pubudumalakajayasundara]

🙏🙏🙏

[@seemabhatia9084]

Why does it say 1 hour of Anapana when it's only 10 mins. Can you change the title so PPL are not misled

[@ChintanTyagi]

Thanks for uploading. Anyway to get an audio recording of this sitting?

[@onezeestate9750]

Yeah I’ve been wanting one too. I’ve been doing this for the past few days and it’s so transformative in my day!

[@wizwind1360]

Convert it online to mp3

[@meditative_euphoria4743]

Is this the same practice taught in vipassana program at centres?

[@wizwind1360]

Not exactly the same at the centre the whole environment is very favourable, and ana pana is done only in the beginning. This video is just for people who have been there once and who know what they are doing. Talk to eligible person at centre for any question.

[@meditative_euphoria4743]

@@wizwind1360 Thank you so much for replying. Because of lockdown, i cannot visit the center...i also wish to know that what all are the practices that happen there other than this one

[@wizwind1360]

@@meditative_euphoria4743 this meditation serves as a tool to understand further the whole technique. Only at the centre can you really explore everything, its hard and also not accurate for me to describe. I recommend do a 10 min ana pana (search for 10min goenka) see if you like it.

[@chhayagandhi8651]

🙏

[@seemabhatia9084]

This is 10 mins ....why does the video say 1 hr ...its misleading

[@corosam1851]

2021 Nepal

[@corosam1851]

Shadhu Shadhu Shadhu

[@arjungojare5537]

This is fake

[@wizwind1360]

What

[@picadilly1408]

Only andh bhakti is real ha ha

[@atulanand1823]

@@wizwind1360 Please don't get deterred by the negative comments. You have done what I have been wanting to do for quite some time. Thank you for it.

[@dibaygautam2076]

This is not fake my friend. This is the ONLY door to experience the ultimate truth. No other technique except vipassana will let you experience absolute truth of the reality through your own body. All the rest of the technique you hear or practice is only capable of giving you calm mind but it will never take you to the deeper part of the mind where you get to see what’s in it. West wishes.

[@dibaygautam2076]

Oh by the way this practice is called anapana and not actual vipassana meditation is just to start we prepare our self for 3 days before we start vipassana. Try it worth investigating for the life.

[@jiyujizai]

thank you.