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+med3_0.wav|Welcome to an anapana vipassana meditation on Declutter the Mind. In this session we will focus on the practice of anapana, which means observing our natural breath to cultivate mindfulness and awareness. Anapana is the first step in the broader practice of Vipassana meditation. It involves observing the breath as it moves in and out of the nostrils, noticing its rhythm without trying to control or alter it.|1
+med3_1.wav|This simple act of observation sharpens the mind, preparing it for deeper insights into the nature of our existence. And so let's begin by finding a comfortable seated position. You can sit on a chair, cushion, or on the floor. Just ensure that your back is upright, but not tense, and gently close your eyes. And take a moment to settle into your body. Notice the weight of your body on the seat or on the floor.|1
+med3_2.wav|Feel the contact points where your body touches the ground. Relaxing any unnecessary tension in your shoulders, your jaw, or your hands. And now bring your attention to your breath. Feeling the natural flow of your breath as it enters and exits your nostrils. There's no need to change or control your breathing pattern here. We're simply observing it as it is. And as you focus on your breath,|1
+med3_3.wav|And let's try to pinpoint the exact moment when you first inhale, following the breath until it transitions into an exhale. And then observe the pause before the next breath begins. Staying present with each cycle for the next few moments. And again, whenever you find that your attention has wandered to maybe sounds in the environment or feelings in the body or thoughts about the past or future, we just gently return our attention to the breath.|1
+med3_4.wav|This is the practice. Coming back again and again. And each time you bring your attention back to the breath, you are actually strengthening your mindfulness. And so treat these moments not as failures but as opportunities to enhance your attention. And now allow yourself to fully be with the act of breathing. You can notice the rise and fall of your chest or abdomen. You can feel the aspect of each breath, its rhythm, its temperature, where you feel it the most in the body.|1
+med3_5.wav|and just sit here observing these sensations of the breath for the next few moments. And remember there's no right or wrong here. If distractions arise, it's just another chance to practice returning to the breath. Notice, acknowledge, and then gently redirect your attention. And as we approach the final moments of this practice, allow each breath to ground you more deeply into the present moment.|1
+med3_6.wav|Each breath bringing you back to the here and now. And as we close up the practice, allow your awareness to widen beyond the breath. And so you can notice the sounds around you, the temperature of the air, points of contact around the body, any sensations. And then when you are ready, Open your eyes and notice how you feel. Thanks for sitting. Thanks again for taking the time to practice.|1

train_list.txt

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+med3_0.wav|wˈɛlkʌm tʊ ɐn ˌænɐpˈɑːnə vˌɪpɐsˈɑːnə mˌɛdɪtˈeɪʃən ˌɔn dᵻklˈʌɾɚ ðə mˈaɪnd. ɪn ðɪs sˈɛʃən wiː wɪl fˈoʊkəs ɔnðə pɹˈæktɪs ʌv ˌænɐpˈɑːnə, wˌɪtʃ mˈiːnz əbzˈɜːvɪŋ ˌaʊɚ nˈætʃɚɹəl bɹˈɛθ tə kˈʌltᵻvˌeɪt mˈaɪndfəlnəs ænd ɐwˈɛɹnəs. ˌænɐpˈɑːnə ɪz ðə fˈɜːst stˈɛp ɪnðə bɹˈɔːdɚ pɹˈæktɪs ʌv vˌɪpɐsˈɑːnə mˌɛdɪtˈeɪʃən. ɪɾ ɪnvˈɑːlvz əbzˈɜːvɪŋ ðə bɹˈɛθ æz ɪt mˈuːvz ɪn ænd ˌaʊɾəv ðə nˈɑːstɹəlz, nˈoʊɾɪsɪŋ ɪts ɹˈɪðəm wɪðˌaʊt tɹˈaɪɪŋ tə kəntɹˈoʊl ɔːɹ ˈɔltɚɹ ɪt. |1
+med3_1.wav|ðɪs sˈɪmpəl ˈækt ʌv ɑːbzɚvˈeɪʃən ʃˈɑːɹpənz ðə mˈaɪnd, pɹɪpˈɛɹɪŋ ɪt fɔːɹ dˈiːpɚɹ ˈɪnsaɪts ˌɪntʊ ðə nˈeɪtʃɚɹ ʌv ˌaʊɚɹ ɛɡzˈɪstəns. ænd sˌoʊ lˈɛts bɪɡˈɪn baɪ fˈaɪndɪŋ ɐ kˈʌmftəbəl sˈiːɾᵻd pəzˈɪʃən. juː kæn sˈɪt ˌɔn ɐ tʃˈɛɹ, kˈʊʃən, ɔːɹ ɔnðə flˈoːɹ. dʒˈʌst ɛnʃˈʊɹ ðæt jʊɹ bˈæk ɪz ˈʌpɹaɪt, bˌʌt nˌɑːt tˈɛns, ænd dʒˈɛntli klˈoʊs jʊɹ ˈaɪz. ænd tˈeɪk ɐ mˈoʊmənt tə sˈɛɾəl ˌɪntʊ jʊɹ bˈɑːdi. nˈoʊɾɪs ðə wˈeɪt ʌv jʊɹ bˈɑːdi ɔnðə sˈiːt ɔːɹ ɔnðə flˈoːɹ. |1
+med3_2.wav|fˈiːl ðə kˈɑːntækt pˈɔɪnts wˌɛɹ jʊɹ bˈɑːdi tˈʌtʃᵻz ðə ɡɹˈaʊnd. ɹᵻlˈæksɪŋ ˌɛni ʌnnˈɛsᵻsɚɹi tˈɛnʃən ɪn jʊɹ ʃˈoʊldɚz, jʊɹ dʒˈɔː, ɔːɹ jʊɹ hˈændz. ænd nˈaʊ bɹˈɪŋ jʊɹ ɐtˈɛnʃən tə jʊɹ bɹˈɛθ. fˈiːlɪŋ ðə nˈætʃɚɹəl flˈoʊ ʌv jʊɹ bɹˈɛθ æz ɪɾ ˈɛntɚz ænd ˈɛɡzɪts jʊɹ nˈɑːstɹəlz. ðɛɹz nˈoʊ nˈiːd tə tʃˈeɪndʒ ɔːɹ kəntɹˈoʊl jʊɹ bɹˈiːðɪŋ pˈætɚn hˈɪɹ. wɪɹ sˈɪmpli əbzˈɜːvɪŋ ɪɾ ˌæzɪtˈɪz. ænd æz juː fˈoʊkəs ˌɔn jʊɹ bɹˈɛθ, |1
+med3_3.wav|ænd lˈɛts tɹˈaɪ tə pˈɪnpɔɪnt ðɪ ɛɡzˈækt mˈoʊmənt wɛn juː fˈɜːst ɪnhˈeɪl, fˈɑːloʊɪŋ ðə bɹˈɛθ ʌntˈɪl ɪt tɹænsˈɪʃənz ˌɪntʊ ɐn ɛkshˈeɪl. ænd ðˈɛn əbzˈɜːv ðə pˈɔːz bᵻfˌoːɹ ðə nˈɛkst bɹˈɛθ bɪɡˈɪnz. stˈeɪɪŋ pɹˈɛzənt wɪð ˈiːtʃ sˈaɪkəl fɚðə nˈɛkst fjˈuː mˈoʊmənts. ænd ɐɡˈɛn, wɛnˌɛvɚ juː fˈaɪnd ðæt jʊɹ ɐtˈɛnʃən hɐz wˈɔndɚd tə mˈeɪbiː sˈaʊndz ɪnðɪ ɛnvˈaɪɹənmənt ɔːɹ fˈiːlɪŋz ɪnðə bˈɑːdi ɔːɹ θˈɔːts ɐbˌaʊt ðə pˈæst ɔːɹ fjˈuːtʃɚ, wiː dʒˈʌst dʒˈɛntli ɹᵻtˈɜːn ˌaʊɚɹ ɐtˈɛnʃən tə ðə bɹˈɛθ. |1
+med3_4.wav|ðɪs ɪz ðə pɹˈæktɪs. kˈʌmɪŋ bˈæk ɐɡˈɛn ænd ɐɡˈɛn. ænd ˈiːtʃ tˈaɪm juː bɹˈɪŋ jʊɹ ɐtˈɛnʃən bˈæk tə ðə bɹˈɛθ, juː ɑːɹ ˈæktʃuːəli stɹˈɛŋθənɪŋ jʊɹ mˈaɪndfəlnəs. ænd sˌoʊ tɹˈiːt ðiːz mˈoʊmənts nˌɑːt æz fˈeɪlɪɹz bˌʌt æz ɑːpɚtˈuːnᵻɾiz tʊ ɛnhˈæns jʊɹ ɐtˈɛnʃən. ænd nˈaʊ ɐlˈaʊ joːɹsˈɛlf tə fˈʊli biː wɪððɪ ˈækt ʌv bɹˈiːðɪŋ. juː kæn nˈoʊɾɪs ðə ɹˈaɪz ænd fˈɔːl ʌv jʊɹ tʃˈɛst ɔːɹ ˈæbdəmən. juː kæn fˈiːl ðɪ ˈæspɛkt ʌv ˈiːtʃ bɹˈɛθ, ɪts ɹˈɪðəm, ɪts tˈɛmpɹɪtʃɚ, wˌɛɹ juː fˈiːl ɪt ðə mˈoʊst ɪnðə bˈɑːdi. |1
+med3_5.wav|ænd dʒˈʌst sˈɪt hˈɪɹ əbzˈɜːvɪŋ ðiːz sɛnsˈeɪʃənz ʌvðə bɹˈɛθ fɚðə nˈɛkst fjˈuː mˈoʊmənts. ænd ɹᵻmˈɛmbɚ ðɛɹz nˈoʊ ɹˈaɪt ɔːɹ ɹˈɔŋ hˈɪɹ. ɪf dɪstɹˈækʃənz ɚɹˈaɪz, ɪts dʒˈʌst ɐnˈʌðɚ tʃˈæns tə pɹˈæktɪs ɹᵻtˈɜːnɪŋ tə ðə bɹˈɛθ. nˈoʊɾɪs, ɐknˈɑːlɪdʒ, ænd ðˈɛn dʒˈɛntli ɹˌiːdᵻɹˈɛkt jʊɹ ɐtˈɛnʃən. ænd æz wiː ɐpɹˈoʊtʃ ðə fˈaɪnəl mˈoʊmənts ʌv ðɪs pɹˈæktɪs, ɐlˈaʊ ˈiːtʃ bɹˈɛθ tə ɡɹˈaʊnd juː mˈoːɹ dˈiːpli ˌɪntʊ ðə pɹˈɛzənt mˈoʊmənt. |1

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+med3_6.wav|ˈiːtʃ bɹˈɛθ bɹˈɪŋɪŋ juː bˈæk tə ðə hˈɪɹ ænd nˈaʊ. ænd æz wiː klˈoʊz ˌʌp ðə pɹˈæktɪs, ɐlˈaʊ jʊɹ ɐwˈɛɹnəs tə wˈaɪdən bᵻjˌɔnd ðə bɹˈɛθ. ænd sˌoʊ juː kæn nˈoʊɾɪs ðə sˈaʊndz ɚɹˈaʊnd juː, ðə tˈɛmpɹɪtʃɚɹ ʌvðɪ ˈɛɹ, pˈɔɪnts ʌv kˈɑːntækt ɚɹˈaʊnd ðə bˈɑːdi, ˌɛni sɛnsˈeɪʃənz. ænd ðˈɛn wɛn juː ɑːɹ ɹˈɛdi, ˈoʊpən jʊɹ ˈaɪz ænd nˈoʊɾɪs hˌaʊ juː fˈiːl. θˈæŋks fɔːɹ sˈɪɾɪŋ. θˈæŋks ɐɡˈɛn fɔːɹ tˈeɪkɪŋ ðə tˈaɪm tə pɹˈæktɪs. |1