Vipassana Meditation & Goal Visualisation


Vipassana Research Institute
Anapana For Children
Vipassana Research Institute


What is Anapana Meditation?


•It is the first step in the practice of Vipassana Meditation.
•It is a Mental Training to strengthen the mind positively.
•The ideal time to begin the first steps of mental training is childhood.
•The Anapana Course helps children in developing an Inner strength that helps them to choose right and appropriate actions over wrong actions.
•Anapana is a simple & practical way to achieve mastery over the mind and lead a happy, wholesome life.


How to Learn Anapana Meditation?


Learn & practice Anapana Meditation by focusing attention on the breath as it comes in and goes out naturally.
The course concludes with the practice of Metta-Bhavna (loving kindness or goodwill towards all) in which peace and happiness gained during the course is shared with all beings.


Why to observe Breath?


Observation of breath is the ideal object for the meditation because it is always available, non-sectarian, truth pertaining to the self and closely related with the mind.
Anapana is very different from techniques based on artificial regulation of the breath.  There are no rites and rituals involved in the practice or presentation of Anapana.


Benefits of practicing Anapana:


Regular practice of Anapana Meditation for 10 – 15 minutes twice a day (morning and evening) will give following benefits.

•Concentration of mind increases
•Awareness and alertness of the mind  improves
•One gains mastery over the mind
•Memory  becomes very sharp
•Decision-making  power improves
•Self-confidence increases, agitation, fear, tension, nervousness and stress decreases
•Capacity to work increases
•Better performance in studies, sports & extra-curricular activities.
•Ability to understand and express increases
•Mind becomes healthy, wholesome and strong
•One becomes full of good wishes for others

Anapana provides a tool to deal with the fears, anxieties and pressures of childhood and adolescence. Children by practicing Anapana regularly, experience peace and calmness of the mind. They experience improvement in their concentration, confidence, ability of understanding and expressing things. The mind becomes healthy and wholesome with good wishes for all.


Daily Practice – It is essential that the children be given an opportunity to practice Anapana for a short period each day after the course to get the true benefits of the technique.


Guideline to play Ananapana Sessions:


It is highly recommended that these sessions should be played by a person that has successfully completed at least One 10-day course of Vipassana Meditation.

•All sessions must be played to Children otherwise they will not be able to understand right way to practice as well as not be motivated.
•The place should be peaceful, without any disturbances.
•Children can be sat the way they they do not touch each other.
•Start with the session “Starting Anapana Session” and then “Practice Session_1”, then Practice Session_2” and finally “Ending Session”. Ten Minutes Daily Practice session is to help the child in daily practice.
•Gap of few minutes can be given after each session.
•It should not be combined with any other activity simultaneously.
•To participate in regular Anapana Courses will be more beneficial for Children

Please note that there should be no charge whatsoever for attending a Anapana session.


Information about Regular Anapana Courses:


•Anapana courses are held regularly at some permanent Vipassana centers and rented sites in different countries for the Children between 8 to 16 years.
•Generally separate courses are organized for age groups 8 to 12 years and 13 to 16 years.
•The courses are of different durations .There are Residential Courses for 2 or 3 days and non-residential courses for 1 or 2 days.
•Each course is divided into small sessions of 30-45 minutes each of practice and theory with more emphasis on the practice of the technique.
•Anapana courses are also being conducted at various Institutions namely,  Schools, Orphan Homes, Blind Homes, Juvenile Homes, etc. at their request and subject to certain formalities, for the benefit of their children.
•Further details can be obtained at Children’s Courses Website:


Anapana For Children Audio

Goal Visualization Exercise

Seeing is receiving. If you can see what you want to happen in your “mind’s eye,” then you’re more likely to receive it. The brain is an incredible mechanism. It registers everything that happens to us, stores that information in our memory cells, and retrieves that information when it’s called upon — consciously and subconsciously. It doesn’t ascertain if what it sees is real or vividly imagined.

Approximately 80 percent of our learning and how we experience life comes in through our visual channel. Thus, there is incredible power in the visualization process if we’ll use it to our benefit. Professional athletes use visualization all of the time — to picture themselves scoring a goal or hitting a home run. Sales people visualize making a successful presentation and closing the deal.

Changes Dated 16 August

Close your eyes and be aware of the breath in the triangular part of the nostrils above the upper lip. Be aware of the passing of air through the gate of the nose. Our mind is like a mad elephant, highly destructive in nature. Such a mind is of no use to anybody. We have to tame this mad elephant by tying it to a tree. The elephant will try to run here and there after some time it will get tired and sit down in one place. This is what we do to the mind by keeping our awareness in the gate of the nose. Whenever some thoughts about our   past and future comes to our mind. I will tell myself “I will think later”. “I have to train my mind to live in the present moment as it is”. Our mind by nature will run to the past and the future .We have to train this mind to live in the present moment. Just like a security guard standing at the gate is aware of all the cars coming in and out of the gate. A blue car come in, He is aware! A white car goes out, He is aware! He is aware of all that is passing through the gate moment to moment. In the same way we are aware of all that is passing through the nose .Be aware of the long breath, short breath .Continuous awareness in the triangular part of the nostrils is the secret of success to master your own mind. If you want to be Happy! You have to train your mind to live in the present moment as it is. The 15 minutes of practice is very important in your life. Every time your mind goes in the past, bring it back to the present moment very patiently and persistently. Sometimes air is coming in only from one nostril. Be aware! It’s really tough job to keep the mind in the present moment .Just like a security guard is aware of every car coming in and out .Just the same way you are aware of the air coming in and out .You will find that the mind is calming down .If there is any negative thought in your mind your breath becomes faster. This a mental exercise to train your mind. In olden days the guru first trains your mind before teaching any subject. Just observe your breath .Don’t flow with the thought of your mind. As you practice it every day, a time comes when you cannot generate thoughts of anger, hatred, stress, tension, worry, animosity in your mind. This is the ultimate mental exercise to master your own mind to be a happy person Happiness is what life is about! Practice it every day very seriously for 15 minutes. When you are taking a decision, check your state of mind. If your mind is in positive frame then the mind is balanced.  A balanced mind always takes a balanced decision. Never live in the past, it is dangerous. Learn to live the present moment. Just like you are sitting beside a river and you see the water flowing by. You have to do nothing just watch the continuous flow of the water passing by. The contents of the mind like anger, hatred, stress tension, worry, animosity comes to the surface and you have to do nothing to follow with the thought process .Just watch the breath and the negativity flies out of your system .Just like the anti scan virus is played in the computer and all the virus flies out .The computer functions at maximum capacity.

Watch in the triangular part of your nostrils .What is the present moment now, some air is coming in and some air is going out .Watch the breath coming in and going out, just like a scientist you are watching “The Present moment “in the triangular part of the nostrils. Observe objectively, what is the Present moment now?

We are training our mind to live in the present moment   Our mind starts living in the present moment and our mind stop flowing in thoughts going to our past and future .Just be aware of the flow of air in the triangular part of our nostrils   is a secret of mastering our mind .Our mind continuously runs in the past and the future and we will bring our mind back in the present again and again very patiently and persistently.

Our mind is like a mad crazy elephant, highly destructive in nature, if we tie it to a tree it will run here and there and finally get tired and sits down in one place in the same way is our mind .We have to train our mind to live in the present moment by just watching our breath objectively. Do not flow with the thoughts in the mind about the past and future. Whatever virus is there in our computer gets deleted, if we play an anti-scan virus. In the same way if we practice the awareness of breath daily for just 15 minutes whatever virus is there in the mind gets deleted one by one.

Just like a jar filled many things, and as u keep on throwing all the trash out of the jar 1 by 1 then slowly and gradually the jar becomes empty at one point of time .In the same way in our mind when all the impurities in it flies out .Just like we do physical exercise to keep our physical body fit this is a mental exercise to keep our mental body fit. Just like, we take bath daily to keep our physical body clean. This is a mental bath to keep our mental body clean .Practice very seriously and persistently. Make it a point to watch each and every breath coming in and going out.

In school, when the teacher is teaching in the class we are able to recollect only for 10 minutes because the other  50 minutes our mind runs in the past and the future. Again we come back home and again study for 1 hour and again our mind is aware only for just 10 minutes. This is because we are not in the habit of living in the present moment. It takes us 10 hours to complete our 1 hour of productive work. You can become a topper in class, with the least amount of studies, and then you can enjoy your rest of your time playing and enjoying life. Meditation helps us to increase our concentration power for long duration and our performances in studies.

Be aware of the breath coming and going out just like a security guard standing in front of the gate. Be aware of the type of breath coming in and going out, Long breath, short breath. You will see that our mind slowly calms and cools down. Your stress and tension is reduced .The law of nature is very simple whatever you sow u will reap. If you sow a seed of mango and u get a fruit of mango the law of multiplying goes on and on, multiplies and we get many mangoes. Just like you go to the gym and practice with the dumbbells your muscles become stronger .Here your mental muscle will become stronger .When u practice the awareness of the breath our mind gets stronger and stronger every day.

Now it is the last 2 minutes, forget everything only watch your breath. Now you can open your eyes you have done the first step of the exercise. The next step of the mental exercise .Now you will practice Goal Visualization which means you can see yourself, achieve your goal in the future at a particular time, date and place. See yourself as Number One always getting what you want. How great it feels to be number one. To be a hero where ever you go!

How great it feels to be admired and adored by everybody. To become an Idol for everybody.

Visualize that you are number one. How great it feels that you are number one .In 2017 IIT Exam results, you see your name is there in the list as a topper. See yourself as number 1 in the world. Our mind is infinite put the charge in your mind and you will get it. How great it fee to be number one to win the hearts of all and live like a hero.



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