In this video, Vivek from Meditate Year introduces a new video-format guided meditation session for the community. He begins by inviting viewers to find a comfortable seated position—either on the floor or in a chair—emphasizing an upright spine, relaxed stomach, and optional back support. After a brief physical shake‑out, he leads a few deep breaths to settle the body. The core practice is Anapana meditation, directing attention to the sensation of the breath in the triangular area of the face (around the nose). He explains how to locate this spot, maintain gentle observation of the breath, and use slightly deeper breaths if the sensation is lost. The session includes a 30‑second warm‑up followed by an 8‑minute guided meditation with periodic prompts to keep focus. Throughout, Vivek reminds listeners to treat distractions with calm, to smile, and to let go of past thoughts, likening meditation to life. The video concludes with a gratitude note, a reminder to like, share, and subscribe, and a warm send‑off of love and compassion to the audience.
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Hey guys, it's Vivek from Meditate Year. Welcome to another week of Meditate Year. This week we're doing something different, as you can tell, video edition. I wanted to experiment with something different. Hopefully you'll enjoy it. So for the first week, we're going to keep it pretty simple and just get right into the meditation. Um, so if you aren't already, um, try to find a comfortable seat on the floor or in a chair. Uh, and if you'd like, you can also, if you're sitting on the floor, feel free to use the wall or some sort of back support. I'm sort of sitting freely in the room, but that's not always comfortable for everybody. So once you get seated, I'll give you a moment to do that. From there, once you're seated, try to sit upright comfortably, so your back's straight. If you're sitting not against the wall, but you're sitting free of any support like I am, just try to feel your stomach. Try to feel if your stomach is, you know, kind of feels like it's straight up, not leaning forward or leaning back. Kind of just Straight. Once you're there, try to get loose. Let your, uh, give yourself a good shake, you know, physically get yourself into a good relaxed position. Cool. Excellent. Now that we're physically in a little bit more of a calm, relaxed place, let's take a few deep breaths in together. Breathe in through your nose. Breathe out. One more time in. One more time out. One more time in. And out. Okay, great guys, awesome. So we're gonna do the same meditation we always do. We're gonna do Anapana meditation and just focusing on the breath in this triangular area of our face. So try to focus on feeling the sensation of our breath coming in this part part of our face. Oftentimes it can be here, it can be here, maybe even inside your nose. Wherever you feel the sensation of your breath coming in and out of your nose, focus on finding that exact spot. And once you do, keep your mental attention there. That's it. Try to block anything else out. Be relaxed. Be relaxed. Your breath is coming in and out no matter what. Whether you're meditating or not, it's going. So try to just be an observer to that normal breath coming in and out. Okay, and if you're— if you get distracted or you're having a hard time feeling that sensation, just take a few harder breaths like this, just a few times, a little harder. And then once you catch that sensation of your breath, then go back to your normal day-to-day breath. That's it. Pretty simple. We're going to get started in a second. We're going to do a quick 30-second warm-up, and then we're going to do an 8-minute meditation, a very short one today. And along the way, I'll give you a couple prompts and make sure you're following along smoothly. Well, thanks again for joining in. I'll check in after we're done meditating. Enjoy. Once again, focus on the sensation of your breath coming in the triangular area of your face. Just focus on the sensation of the breath coming in and out, trying to find exactly where you feel the sensation of your breath touching your nasal region of your face. If you're having a hard time focusing on your breath, Just remember, your breath is always coming in and out, no matter if you're meditating or not. So just try to be a silent observer of that breath coming in and out of your nose, and focus— latch your attention onto that sensation. That's it. Pretty simple. You can do it. If your mind has wandered, just gently bring it back to your breath. Don't get upset, just try to be calm and cool. Smile and focus on the breath coming in. And out. Life is like— our meditation is like life, I often think. Even as we sit to meditate and hope we can do our best, sometimes things come up that aren't as we like. There's a little noise going on outside and It's not ideal for this, but it's best to face these things with a smile and just be thankful for what we have and what we can share. And try to get back to our practice. So as we wrap up, try to let the past behind, like let it go actually, and just try to focus on this moment. Next breath coming in and out. Just that next breath. Let go of the past and focus on the now. Namaste everyone. Thank you for joining me for another week of Meditate Year. Hopefully we'll work out the kinks of any issues with the sound or lighting and do another one of these. If you liked it, please give us a thumbs up, share with a friend. We have a bunch of other videos on this channel. You check out a few of them and subscribe if, if interesting. So thanks again for joining me for another week of Meditate Year. Sending a lot of love and compassion and good energy to all of you. Take care, be well.
