A technique for getting ‘back in your body’
Introducing the Mini Modified Ana Panna.
Firstly, a credit to the origin of this technique; Vipassana as taught by S.N Goenke. The Ana Panna meditation is a technique usually practiced for an hour as part of the Vipassana program.
I’ve modified this meditation technique to work more directly for effectively assisting grounding and presence. It was also one of my favorite rapid ‘get in your body’ solutions for pre-psychic practice.
The modification was inspired to first give it direct application, then to do away with demonizing the brain. “The Monkey Mind” is, in my opinion, a toxic concept. Our mind is not a loose and foolish chimp throwing little monkey turds at our attention. The mind exists in whatever patterns it presents, because we coded it as such. It’s an ally and core piece of the entire system of what makes ‘you’. Demonizing it, even playfully, will create resistance to the end goal of all healing which is unity within the self.
My modifications are minor in edit, but impactful in practice. Try it and let me know how your experience is.
Also DO NOT use music with this. It is best without any accompanying sounds.
The guided meditation I used to provide to those on the newsletter list is now available on Insight Timer (widget at the base of this article, and you follow my account there); it’s basically voice without music.
This is recommended as an at-minimum 3 minute meditation technique that will help pull your attention and awareness into your body, rather than outside of you, or in your head. In the Vipassana centers, this is practiced for one hour at a time to help ground presence and a great practice of ‘letting go’ and I love it.
Use this any time you need to come to a place of simple ‘in-body’ presence. It’s one of the most effective techniques I’ve known for this.
THE SHORT VERSIOn
Eyes closed : Close your eyes and begin breathing in the nose exclusively.
Breathe nasally : Deepen and slow your (nasal) breaths in and out, naturally, not forced.
Focus on the sensation : Guide your attention exclusively on the sensation of air passing in and out, past the columella, aka inner nostril caves.
Return attention to sensation : If your mind begins to distract you, simply return your attention back to the sensation of air passing in and out the nose at the columella.
Consistency for best results : Do this for 3 minutes and you’ll certainly feel a shift.
Scaling the practice : Eventually, try this for 30 mins to an hour and you’ll feel clear and grounded.
For more detail, read on.
A STOCK CHECK BEFORE WE PREPARE
Before you start, please take a moment to record how you feel right now.
Are you comfortable, content, numb, cranky, horny, tired, bored? Some other word?
Make a note somewhere and then let it go from your memory.
How is your state of inner peace? Are you stressed? Give your sense of peace a score out of ten :
● Ten is Zen
● One is “I’m done”
For example, one out of ten is a Producer who works for Disney being told they have to squeeze in an additional 15 million dollars of Special Effects edits to be ready to be patched into a Marvel movie within 3 days… and you have to tell that to a team that’s been crunching 18 hour days, for 21 days… without weekends.
For contrast, also give your sense of escalation / survival alertness a score out of ten :
● Ten is “I am on call in case someone I care about has to go into surgery.”
● One is “I have nothing to worry about.”
Just looking at these two qualities will give you clarity on where you’re at. It’s a valuable check-in during rest days to see if you truly are resting, as we cannot rest or heal if our nerve(ous) system is in a state of agitation.
PICKING THE RIGHT SPACE
To prepare for the meditation, find a peaceful area with the most physical comfort you can create for yourself. Example, if you have regular back discomforts, definitely seek a back-rest.
Also, set up incense or light a candle if that helps shape your atmosphere better. However, for this technique, NO music.
For me, a meditation space could be a corner of my office, or a sofa in the most comfortable area of the home before everyone is up, or after they’ve gone to bed. Or in my car.
If I’m outside, I’ll pick somewhere comfortable and wind-protected. Wind protection is important as the breeze can be massively distracting to going inward.
In a shared office environment, it’ll likely be the meeting room nobody goes in, but not directly under the AC.
If you’re in an office, book a room where nobody can bother you. Disabled bathrooms/toilets also work great if your company is currently not employing any disabled people.
Finally, it is strongly recommended to put your phone on Do Not Disturb mode.
● On iPhone this is done with a swipe down to center from the top right corner. Look for the Moon icon on your shortcut / Control Center screen.
● On Android, this is done with a swipe down. Look for “Do Not Disturb” or a moon icon.
TECHNIQUE : IN DETAIL
● Eyes closed : Your eyes will be closed for the entirety of this technique.
● Nostril breathing : You’ll be breathing exclusively in and out of your nose.
● Focus attention on the inside of your columella : This is the mid-nostril bridge; the inner entry area of the nostrils. As you breathe in and out of the nose, you’ll focus attention on the feeling of air touching inside of the nostril edges.
For those with deviated septums or other nasal injuries that dull sensation, focus attention on the air passing by the top lip instead. For some of you, the feeling may begin as very subtle.
As you continue to develop your sensitivity, that subtlety will expand to something easier to feel. For others it’ll be easier to sense immediately.
● Accepting your attention may waver : If your attention is pulled away by thoughts, it’s important not to let frustration or self-criticism get you; distraction is typical and ok. If it happens, simply thank your brain for doing it’s job.*
“Your mind, aka ‘Monkey Mind’ is no monkey. It was trained to behave this way, likely because you wanted to escape the present moment during something uncomfortable. Or you wanted to be great at productivity, so your brain became a task master that would serve you items on your list in aim of having you complete every thing ever, in pursuit of a peace that would come either fleetingly, or never. ”
When / if it happens, move your attention back to the inner nostril bridge. The distraction habit is a survival mechanism and we’ll be addressing that later… it’s unproductive and misrepresentative to look upon it harshly.
For an audio version guiding the technique for 4 minutes, check out the track below, and follow my Insight Timer profile for more.