Vipassana Meditation Guided 20 Minute Sit

Рет қаралды 186,759

Күн бұрын

A simple and effective guided Vipassana (insight) meditation designed predominantly for beginners with plenty of guidance. Starts with Anapana (breath awareness) to establish awareness, followed by a guided part-by-part body scan focussing on the changing nature of the physical sensations within the body.
Practice everyday, preferably once in the morning and once in the evening, to experience observable and lasting changes in your life. Enjoy!
If you'd like to give your practice a boost, and find some real and lasting peace and harmony, you can find a lot more information at Can You Zen: canyouzen.com
Note: Screen is mostly blacked out during meditation to save power or battery on your device.

Пікірлер: 104

@Pooja-it1qo 3 жыл бұрын

No no I don't want to open my eyes 🧘‍♀️ thanks so much🙏🏼🙏🏼😀

@canyouzen 3 жыл бұрын

Hehe so glad to hear! Enjoy 🙂🙏🏼

@Sunny-cr8md Жыл бұрын

Feel the same, so grateful for the different time length of guidings.🙏🏻🙏🏻🙏🏻

@Sunny-cr8md Жыл бұрын

@@canyouzen Thank you! Really appreciated🙏🏻🙏🏻🙏🏻

@RiReZe1 11 ай бұрын

How did you write this then ?

@dupeit007 5 ай бұрын

Yeah I could sit the whole day😊

@yelizdonmezz 2 ай бұрын

Thank you. This is my favourite guided meditation ☺️🙏💙

@zenwithfabian Жыл бұрын

I like the simplicity of this meditation and that there are no distracting images displayed 🙏🏽

@canyouzen Жыл бұрын

Keep it simple 🙏🏼

@deepa0706 Жыл бұрын

Wow, 20 mins went by so fast!👍👌👌 Thank you so much, namaste

@canyouzen Жыл бұрын

I’m glad :) enjoy

@chinajn Жыл бұрын

This meditation helped me. I’m grateful for your calm, steady guidance!

@canyouzen Жыл бұрын

So glad to hear that. Keep it up 🙏🏼

@juliecoulthard9331 Жыл бұрын

This meditation was guided so beautifully and is bound to benefit countless beings. Thank you! Om mani padme hum.

@canyouzen Жыл бұрын

That is the aim 🙂 blessings 🙏

@mobrimley229 Жыл бұрын

This is so relaxing. Both myself and my husband needed this so much to recover from injury. It has helped us so much and we are deeply grateful. Thank you.

@canyouzen 11 ай бұрын

🙏🏼🙏🏼

@tomlaw660 9 ай бұрын

October 31, 2023 one of the best guided meditations - such a soothing voice to support this journey. Thank you!

@dorisp.60 Жыл бұрын

Thank you so much for this wonderful quiet and quieting meditation. I just recently discovered Vipassana meditation and found this type to be so soothing like no other type I have tried. It makes me feel so at ease and strengthens my inside to make the day ahead a good day. Danke!

@canyouzen Жыл бұрын

It does doesn’t it? Keep trying and see where it takes you, it’s a wonderful path 🙏🏼

@d3hhszh 2 жыл бұрын

Thank you. I come here often now to do session. Really helps me calm down. Grateful!

@canyouzen 2 жыл бұрын

I'm glad it's making you feel more settled 🙂 don't give up!

@mitalituli3122 2 жыл бұрын

Such a blissful experience meditating with him

@canyouzen 2 жыл бұрын

🙂🙏🏼

@alisonhenley353 2 жыл бұрын

this was excellent. my body is constantly tense, this was almost like a pain pill

@canyouzen 2 жыл бұрын

Thank you Alison! When you learn to connect with your body and the sensations you experience, it is a natural pain pill - better than any actual pill ever could be 🙏🏼

@borispeper6981 2 жыл бұрын

I feel the benefit of it in my everyday life. Thank you.

@canyouzen Жыл бұрын

Love to hear that 🙂

@annadrawsnow 4 күн бұрын

Thank you ❤

@raniabolotok9555 2 жыл бұрын

Thank you so much. I am doing a daily meditation for 30 days.

@canyouzen 2 жыл бұрын

Good stuff, keep it up 🙂

@yesitsme6 3 ай бұрын

great one!

@amarjeetpuri7078 4 ай бұрын

Best🙏🙏🙏

@kookaikookai Ай бұрын

This is a guided meditation from start to finish. It's good but i suggest the 1hr version if you need some quiet time with your mind and body alone. :)

@letyhr3741 2 жыл бұрын

Fantastic!!! Like your others guided meditations. The perfect mix between 15 and 30 minutes Thanks for being soo good. Love 💕 and peace 😊🙏🙏🙏

@canyouzen 2 жыл бұрын

Glad you enjoyed 🙂 may everyone benefit!

@letyhr3741 2 жыл бұрын

@@canyouzen 😻😻💕🙏🙏

@Sheilawyer 2 жыл бұрын

This is a fantastic meditation! Thank you 🙏🏾

@canyouzen 2 жыл бұрын

Thank you!

@avinashdarole9407 5 ай бұрын

Thank you!wonderful experience!🙏🙏

@chelrichardson3351 4 ай бұрын

Thankyou 💚 calm voice is peaceful 🌈

@akanksharaturi3997 Жыл бұрын

So simple and calming. Thank you ✨

@canyouzen Жыл бұрын

🙏

@jcluna9505 Жыл бұрын

Thank you so much for what you do brother. Peace

@canyouzen Жыл бұрын

🙏

@river2805 2 жыл бұрын

thank you so much.. incredible! 🙏🏼🌱

@canyouzen 2 жыл бұрын

Just glad it was useful 🙂 thank you for the feedback

@sujitomdas 6 ай бұрын

Beautiful! Thank you.

@bipulchettri5368 4 ай бұрын

Thank you for the guidance.🙏

@primevalseeker3952 Жыл бұрын

That was wonderful, thank you.

@canyouzen Жыл бұрын

🙏

@avinashdarole9407 4 ай бұрын

Thank you!very effective 🙏

@gerrybbadd 2 жыл бұрын

This was fantastic. Didn't want to open my eyes at the end. Thank you!

@canyouzen 2 жыл бұрын

So glad to hear! 😁

@kalpabhat4636 6 ай бұрын

1678 days ❤🎉😂

@kalpabhat4636 6 ай бұрын

😊

@jaskalra08 3 жыл бұрын

thank you so much!

@canyouzen 3 жыл бұрын

No worries! 🙂🙏

@LolaChiperola 3 жыл бұрын

Thank you!

@canyouzen 3 жыл бұрын

You're welcome 🙂 enjoy!

@eleonorageda8551 Жыл бұрын

Thank you so much ❤️

@canyouzen Жыл бұрын

🙏🏼

@joannelegros-kelly7688 2 жыл бұрын

Feels so nice to just breathe! Grateful. Thank you.🙏 😊

@canyouzen 2 жыл бұрын

Right! Something constantly happening, giving us life, that we sometimes don’t even notice for days (or longer) at a time! Enjoy 🙂

@lipikaramteke8231 3 жыл бұрын

Thank you 🙏🏼🙏🏼🙏🏼🙏🏼

@canyouzen 3 жыл бұрын

Always 😊🙏

@shuklakalita7966 Жыл бұрын

Fantastic.

@canyouzen Жыл бұрын

Many thanks!

@shajioorali4598 2 жыл бұрын

Thanks a ton 😊

@canyouzen 2 жыл бұрын

🙏

@midoann 3 жыл бұрын

Thank you 🙏🕊

@canyouzen 3 жыл бұрын

🙂🙏

@samirjhaveri3719 3 жыл бұрын

Excellent

@canyouzen 3 жыл бұрын

🙏

@rampaulpuri2838 5 ай бұрын

Very nice 👍 Thank you I want it in Hindi language also

@saranghae2808 2 жыл бұрын

Thanks ❤️

@canyouzen 2 жыл бұрын

Always 🙏🏼

@JaeZworldZ Жыл бұрын

Amazing wow

@canyouzen Жыл бұрын

🙏

@Thamizhnags Жыл бұрын

Want to make meditation a part of my life. To begin with I want to do at least for 48 days. I will keep posting about the progress Day 1: ✔Slept half way through, mind was wandering everywhere , didn't have any expectations for how I need to feel , but felt nice. But, completed. Day 2 : ✔Completed, I was anxious through out the session Day 3: ✔Completed, felt very calm Day 4: ✔Completed, was not able to focus and was very distracted Day 5: ✔ Day 6: ✔ DAY 7: ✔️ DAY 8: ✔ Day 9: ✔.. it was very difficult and painful to keep up with my own thoughts Day 10: ✔ Day 11: ✔️ Day 12: ✔it was very relaxing and came out of a very stressful day with so much ease after the practice Day 13: ✔it was anxious and painful and couldn't complete. Many unpleasant thoughts and didn't know how to 'unfollow'them. I can hardly see any progress with my practice but am glad that am consistent. Day 14: Done ✔️. Heavily distracted, still managed to put together and sit for 20 mins. No experience with the meditation yet. I either don't know what to expect from meditation or I probably way behind to experience meditation yet! Day 15: ✔️ Day 16: ✔️ Day 17: ✔️ Day 18: ✔Was not able to complete the entire 20 mins, was heavily distracted and was feeling a heaviness in the forehead. Felt an absolute chaos with my thoughts. Disappointed 😞 Day 19: ❌️ Day 20: tried but couldn't complete Day 21: ✔ Day 22: ✔, felt very calm. After several months of nightmares and anxious nights, I slept well. I am yet to see a positive change or sense of meditative state, but am glad that am consistent. Day 23: ✔ Day 24: ✔ Day 25: ❌, it was very painful though I tried thrice to sit and practice. For some strange reasons, I was not able to sit more than 4 mins. Hence I didn't do. Day 24: ✔ Day 25: ✔ Day 26 - Day 33 : Couldn't do because of Covid 😪😮‍💨 Day 34: ✔ Day 35: ✔ Day 36: ✔ Day 37: ✔

@canyouzen Жыл бұрын

What a great ambition and goal, looking forward to hearing more about your results! Please keep us updated 🙂 and don’t worry, your experience so far is completely normal. Some days are up, some are down. You just stay on the path, it is about what you learn about yourself on it.

@Thamizhnags Жыл бұрын

@@canyouzen Your reply means a lot😍!! Thank you for this wonderful channel! Would appreciate if I get reply on the experiences that I post at the the end of 48 days!

@scribecasey 2 жыл бұрын

I always feel that I am controlling my breath

@canyouzen 2 жыл бұрын

Hi there - I recommend you read my post on this here 🙂: canyouzen.com/how-to-breathe-naturally-during-meditation/

@scribecasey 2 жыл бұрын

@@canyouzen Thank you for your response.I am not sure I understand. I recognize I am controlling my breath, I accept that I am controlling my breath. I observe myself controlling my breath. I observe my frustration that I am controlling my breath. Now how do I let go and not control it?

@delarzarlasan9240 2 жыл бұрын

@@scribecasey I did a 10 day course and this drove me crazy! Also asking for advice, the response wasn't touching the problem. Here's my answer, speaking from a modern western therapeutic perspective: Yes, you are indeed controlling your breath. Our breath is a direct connection to our subconscious and our feelings. Years of being exposed to life and all its circumstances leads to us (consciously/ subconsciously) controlling breath. We learn very early as children that slowing your metabolism by reducing respiration (less O2) will lessen the intensity of the emotion felt currently. Many chronic muscle pains or cramps are such learned and conditioned reactions of us in order to keep going ... And they occur in "emotional centers" (chest, belly throat, pelvis) ... As we are taught emotions are to be kept behind a mask, to not seem weak. Letting your vegetative nervous system take back control over your breath while being conscious is an emotionally challenging thing! Because many of the emotional buffers and hard shells will be broken by the power of "natural breath" and it's likely to be overwhelmed with feelings. Thats something i would have loved to be part of the teachings... I'll leave you with an excercise i found helpful: Take a deep breath, then breathe all the way out. Hold for as long as you can. And a bit longer. The strong urge to breathe, this reflex or impulse, that's the vegetative nervous system chiming in, the source off the mysterious "natural breath". You can play with this. Breathing out is just the relaxation of the solar plexus, just letting go basically. I often find myself controlling the air going out. It's just an initial letting go, the rest happens by itself.

@121withtom3 Жыл бұрын

Do you control your heart beating? It's all taking care of itself

@meenajyothi1848 2 жыл бұрын

Thank you. Please can you explain why I feel I was dozzing off in between the meditation. Is it ok ?

@canyouzen 2 жыл бұрын

Hey Meena - a totally normal and very common reaction to meditation! Happens to a lot of people - just need to keep trying, increase your efforts. The tiredness will pass away at some stage. As a basic first check, ensure that you are getting enough sleep at night! Hope this helps 🙏

@ehom7680 Жыл бұрын

😑🙏

@canyouzen Жыл бұрын

🙏

@ritumathur1990 2 жыл бұрын

Namaskar! I can't focus on sensations through the session. My attention diverts to thoughts... Will it change with practice?

@canyouzen 2 жыл бұрын

Hi Ritu - that's completely normal for everyone - you will have both 'good' days and 'difficult' days but your overall trajectory will be positive. Just concentrate on being aware of what is happening in your present reality - lack of focus, notice this and be ok with it...distractions arising, notice and be ok with this. Also try to apply mindfulness in your daily life, you will notice a big change 🙂wishing you well 🙏

@govindparganiha6138 3 жыл бұрын

Without 10 days residential retreat this type of shortcuts don't help. Technique is very pure and extremely demanding whether it's physical or mental. For betterment of people we must develop in technique nd share the contact details of the center.

@canyouzen 3 жыл бұрын

Thank you for your wise words. You are right - without a 10 day course, it is difficult to progress far in Vipassana. Many viewers who watch this would have already completed a course, and are here for motivation. For beginners, let this be a stepping stone to a much deeper and committed practice. I believe that every minute spent in meditation assists one on the path, no matter what path a student eventually decides to take.

@govindparganiha6138 3 жыл бұрын

@@canyouzenDear CYZ, True every one is free to take the meditation as they want. But if master of the technique has warned each and every time that this technique should be taught in proper way, like Sheel, samadhi and panna (pragya). And if I want to leave on people to choose then I can share Mini anapan meditation of 10 minutes. If I say that I know much of this technique and I can teach then the root of the start is started with ego. And I know how to spread it in better way. One person asked Mr SN goenka that how to become a teacher of Vipassana? Answer: First become a good pupil of the vipassana then organization has the proper process for the teacher's appointments.

@selfinflictedjoy 2 жыл бұрын

@Can You Zen For someone who for health reasons cannot attend 10 days this is very helpful. Thank you, and know that I have been practicing this for a year twice daily for 20 min, and this has changed my life. I think you should know the impact you've had, and I am grateful 🙏

@hadwalmer Жыл бұрын

It’s Purification of Mind! Perhaps read William Hart’s book - The Art Of Living, and then do SN Goenka ten day retreat. Dig deep. Who I am now being, is the possibility of Awakening for myself and other survivors of brain injury and aging: Gold Mind Meditation Project. Thank you for gifted guidance, Vipassana (Can You Zen).