This present moment anchor meditation was recorded by MBSR teacher Adele Stewart at Wununu Medical Practice,
February 2020.
So noticing how you find a comfortable seated position,
Perhaps having that sense of arriving,
Of settling in,
In a posture that's not too casual and relaxed but not too rigid.
And I'm going to guide you through some anchors to the present moment.
So starting off with the sense of touch,
Noticing the feet touching the floor,
The bottom and thighs touching the seat or cushion or stool,
The sense of gravity,
And exploring any other senses of touch that you can feel without moving the body.
Body parts touching other body parts,
Clothes,
Jewellery,
Glasses touching the skin,
The air temperature on the skin,
Noticing if there's any tastes or smells present right now,
And moving the attention to the sense of hearing.
So no need to go out searching for sounds,
Just noticing the sounds as they reach the eardrums.
No need to analyse them either.
Almost like we were talking about painting landscapes earlier.
It's like hearing the soundscape.
And perhaps if you have an intention today,
Seeing how you might embody that in this practice.
And now taking your attention to another wonderful anchor to the present moment,
The breath.
No need to analyse or imagine or visualise.
Simply noticing the felt sense of the breath in the body,
Perhaps in the nostrils,
Perhaps in the torso.
Now bringing attention to the sense of sight.
So starting by keeping your eyes closed if they're closed,
Noticing what you can see behind the closed eyelids.
And then when you're ready,
Allowing a tiny little chink of light to come in by opening the eyes a little bit.
No need to go out looking,
Just notice what the eyes receive.
And when you're ready,
Open your eyes fully.
And again,
Just allowing the light to be received by the eyes.
Noticing what's in the visual field.
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