Ānāpāna is the practice of observing natural respiration. You simply observe the breath as it comes in and goes out, gently bringing your attention back whenever the mind wanders.

Yes. You can begin with this 10-minute guided session, even if you have never meditated before. Sit comfortably and follow the instructions at your own pace.

The sessions feature recordings of S. N. Goenka Ji, who taught the Vipassana meditation tradition. Select the Hindi or English recording to begin.

No. Allow the breath to remain natural. Do not deliberately make it deeper, slower, or faster; simply observe it.

You can use this short session to establish a regular habit. Choose a time that suits your daily routine and practise consistently.

You can learn Vipassana meditation by attending a 10-day residential course taught in the tradition of S. N. Goenka Ji. Visit www.dhamma.org to find a meditation centre, explore available courses, and apply