Take a moment to arrive.
You don't need to change anything or do this perfectly.
If it feels okay,
Allow your eyes to gently close,
Or soften your gaze and let your eyes rest on something.
This practice is called Dropping the Anchor.
It's designed to help you steady yourself when stress,
Anxiety or strong emotions are present.
Notice what's showing up for you right now.
You might name it in your own words.
Is it anxiety?
Tension?
Overwhelm?
Or simply a lot?
There's no need to analyze or explain.
Just acknowledge that it's here right now.
And notice that you are here too.
Bring your attention into your body.
Feel your feet making contact with the floor,
The weight of your body being supported,
The steadiness beneath you.
If it helps,
Gently press your feet down into the floor or ground.
Or notice the chair supporting your back.
Let your breath continue naturally.
No need to change it.
Simply notice one or two breaths,
The air moving in and moving out.
Now gently expand your awareness outward.
Notice three things that you can hear.
They may be sounds close by or further away.
Notice two things that you can feel in your body.
Perhaps warmth,
Pressure or movement.
Notice one thing you can see.
And if your eyes are closed,
There may be a sense of light or darkness behind the eyelids.
You may notice that difficult feelings are still present,
And that's okay.
The anchor isn't about removing the storm.
It's about helping you stay connected and steady while the storm passes through.
Ground yourself in this moment.
One breath,
One sensation at a time.
Take one more gentle breath.
Slowly bringing your attention back to the space around you.
You can return to this practice any time.
In the middle of a busy day,
During a challenging moment,
Or whenever you need something steady to hold on to.
If you found this helpful,
You're welcome to explore other mindfulness practices that I share here.
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