Hello friend.
This is a guided meditation called Quiet Anchors.
It is intended as a sensory grounding practice for low energy,
High sensitivity states.
My hope is that we can anchor together in micro pleasures as a way of calming overstimulation but also reclaiming even just small fragments of joy especially when there's so much pain and discomfort in our bods.
So feel free to get cozy in a way that makes sense for you.
I've just lit a candle for us.
So you've arrived.
There's nothing for you to do.
There's no right way to be here.
I invite you to imagine this as a soft landing and as a place to simply sense.
Sense what your body needs.
Falls into your bed.
Noticing the weight of gravity holding you without demand.
I invite you to take a moment now to notice one thing that feels neutral or good enough.
Maybe you'll notice a patch of warmth on your bed.
Or maybe you'll notice the cool side of the pillow.
Or maybe there's a smooth edge of a blanket or a sleeve.
You may not notice it at first.
It may not be and is likely not the loudest sensation that's speaking to you now.
But something much smaller.
A micro-pleasure.
Perhaps something easy.
Once you've found something,
I want you to just rest there with that sensation and just let yourself notice it.
You don't have to describe it.
And if it feels fleeting,
You don't have to hold it.
But just let it meet you where you are.
Now gently shift your awareness to a sound in your environment.
Any sound.
Maybe one that's not demanding your attention.
But it's there.
It simply exists.
It might be a distant hum.
Maybe the rustle of a brush.
Of your own breath.
How even in the silence there's the faintest whisper of something.
I want you to take that sound and let it wash over you.
From your head all the way down to your feet.
And again,
You're not trying to understand it.
You're just letting it hold you.
Even if your mouth feels dry.
And even if there seems to be a taste of nothing.
Maybe there's an echo of water.
Maybe you have something nearby.
Like a sip of tea.
A cool spoon.
A piece of fruit.
Whatever it might be,
Just let it rest.
On your tongue.
There's no need to rush or chew.
Just let it unfold.
This tiny joy.
If you're able to let your fingers brush against something close by.
Even just a micro movement of your finger.
Maybe it's the edge of a sleeve.
Or a soft scarf.
Move slowly.
And let your skin feel the contact.
Without needing to name it.
Just letting this be enough.
And now return,
Softly,
Back to your whole body.
Back to this place.
That is anchoring you in this moment.
Amidst all these tiny anchors and small joys.
Let your body find a way to settle in softness.
Even in the storm.
Especially when wired.
Especially when tired.
I want to add a piece.
On creating a bit of a joy.
Tiny joy memory bank together.
Especially for those ultra low energy moments.
As we know so well,
Chronically ill people.
That when the body is tired and the mind is heavy.
It can feel like joy is so far away.
But we don't have to work so hard to chase it.
We can also collect it.
Collect these little tiny moments like little seashells.
So let's gather some tiny memories of joy together now.
Energy dependent,
You only need to pick one to two things.
That's more than enough.
And if you just want to listen for now,
That's great too.
I want you to trust whatever bubbles up first.
Remembering not to work too hard to remember or to recall.
I want you to consider a taste that makes you smile.
I want you to consider a sound that makes you feel safe.
And lastly,
I want you to consider a place.
That you feel common or that you've ever felt common.
And now just hold these little treasures,
These little micro pleasures in your mind.
Knowing that you can retrieve them anytime.
Wishing you lots of rest and much ease.
