We anchor the mind in meditation by giving it something to focus on in the present moment,
Like the breath.
The mind loves to wander,
Despite our best intentions,
And we may have to bring our attention back a hundred times in one sitting.
That's okay,
That's the practice.
Just like you strengthen your muscles by going to the gym,
You can begin to strengthen your concentration and awareness with a regular meditation practice.
Gently settle into your pose and close your eyes.
Begin to notice all the sounds and movements going on around you.
Simply hear,
Simply listen.
Now bring the same quality of relaxed awareness to your breath.
Do not change or control the breath,
Just notice what it is like right now.
Is your breath deep or shallow?
Does it feel smooth or choppy?
Did the breath change by simply bringing your awareness to it?
Where do you feel the breath the most in your body right now,
Even if it's subtle?
Do you feel it moving in and out at your nostrils?
Or perhaps you feel it rising and falling at your chest or abdomen?
Wherever you feel your breath the most,
Rest your attention there.
As you follow your breath,
Sharpen your concentration by making a silent mental note to yourself.
Quietly say in as you feel the breath go in and out as you feel it go out.
If you're following the breath at the chest or abdomen,
You can say rising,
Falling as it moves your body.
You might begin to notice the mind wandering.
You might be thinking about a story,
Planning something in the future,
Remembering something in the past,
Even fantasizing.
Don't worry.
As soon as you notice this happening,
See if you can bring your attention back to your breath.
It doesn't matter how long your mind has wandered.
It also doesn't matter how many times your mind has wandered.
Even if you have to bring your attention back a thousand times in the next few moments,
That's the practice.
That's what meditation is.
Continue noting,
Rising,
Falling as the breath moves the body.
Now bring your awareness back to the sounds and movements going on around you.
Feel the parts of your body resting on the ground.
Gently blink your eyes open and see if you can bring some of this quality of presence into your day.
