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founded by S. N. Goenka in the tradition of Sayagyi U Ba Khin






Anapana Meditation

As taught by Shri S.N. Goenka in the tradition of Sayagyi U Ba Khin

Anapana meditation is an invaluable technique from ancient India, which can help us to live a balanced and peaceful life in every situation.

Anapana means observation of natural, normal respiration, as it comes in and as it goes out.  It is the first step in the practice of Vipassana. Anapana meditation is very different from techniques that are based on the artificial regulation of breath. There are no rites or rituals involved in the practice or presentation of Anapana.

This short Anapana session is an introductory session so that people can start taking initial steps in the practice of Vipassana. To learn more about Vipassana, please attend the 10 day course at any of the Vipassana Centers around the world, conducting Vipassana courses by Shri SN Goenkaji in the tradition of Sayagyi U Ba Khin.


Instructions for playing the Anapana sessions:

  • This is to be played in a quiet hall or room suitable for meditation. Alternatively use headphones to avoid any distraction.
  • Participants must listen and practice carefully, sitting with their backs straight while maintaining complete silence through out the entire session.
  • Anyone above the age of 10 years can participate in the session.
  • The only instructions should be Goenkaji’s Mini Anapana recordings. No other person should give any instructions, either live or recorded, during the session.
  • There are no charges for attending a Mini Anapana session.
  • First listen to the Introduction and Practice Session. Once you understand how to practice, you can try the 10 min Practice session everyday. Longer session of 70 min is also available.


Choose Language from the dropdown box.

1. Introduction and Practice Session

2. Practice Session Only

Some of the benefits reported by those practicing Anapana

  • Effective tool to deal with fear, anxiety, stress, tension, nervousness
  • Increased concentration of mind
  • Improved awareness and alertness of the mind  
  • Memory becomes sharp
  • Decision-making power improves
  • Increased self-confidence
  • Increased capacity to work
  • Better ability to understand and express oneself
  • Mastery over the mind
  • Mind becomes healthy, wholesome and strong
  • One becomes full of good wishes for others