This page shares a simple, non-sectarian meditation technique known as Anapana — the observation of the natural breath.
This is the first step in learning Vipassana and helps develop samādhi — concentration and mastery of the mind.
Even on its own, Anapana is a powerful tool for inner calm and awareness.
Below are two audio recordings from S.N. Goenka. The first includes an introduction and full guidance, and is recommended for initial use.
The second is a shorter practice session for regular use after you are familiar with the instructions.
Guidelines from S.N. Goenka
Sessions should take place in a quiet space suitable for meditation.
Maintain complete silence and sit with a straight back throughout the session.
Only Goenka’s recorded instructions should be used — no other guidance, live or recorded, should be added.
No fee or charge should ever be taken for sharing this practice.