I learnt anapana and vipassana meditation at the ten day Vipassana course (Sohna road, other locations as well) as S.N. Goenka ji taught it. Please register here and attend their course asap.
You are not your thoughts
You are not even the feeling preceding them
I am not…
I am not not…
Be. Breathe, be.
Be, breathe be breathe be breathe be.
When in pain. Breathe. Be
When angry. Breathe. Be.
When happy. Breathe. Be
When blocked when sick when happy when waiting when tired when cranky when furious when overwhelmed underwhelmed alone transcendental
How to be?
Sit cross legged. Lace your fingers, or place the cup of one hand in the cup of the other. (Presumably, you have at most two)
Close your eyes.
Notice your nose. Observe its component parts. Observe the upper lip, the entrance to the nasal passages, the said nasal passages, the flare of your nostrils as the air rushes out.
Place yoda-air-ninjas at the entrance to your nasal passageways. The yoda-air ninjaslove watching air go in and out of your nostrils all day.
Yoda-air-ninjas don’t mind their minds wandering. They always come back to watch air going in and out. They observe its changing temperature, whether it goes in and out of both nostrils together, or just one, or what.
They observe what the breath feels like on the upper lip and on the pink fleshy inside of yoda-air-ninja-spaceship-human-nose.
Do this everywhere. Do this all the time. When you want to smoke/bite your nails/rock back and forth. Focus on your breath.
Don’t regulate it, just observe it. Activate your yoda-air-ninjas. Anything eluding you will come back – that forgotten password, lost errand, fogged over inspiration, the right words. Everything.
Ten minutes in the morning. Group meditation every Sunday for one hour. Use something like this as background music. Breathe hard if you start falling asleep. Feel free to move, stretch in between. With time, try to stay still for as long as you can, eventually leading up to an hour. Stayed tuned here