Dropping Anchor In A Storm

This short practice can be used as a way of reconnecting with your environment and can help to create a sense of stability when emotions are high or you are getting caught up in difficult or painful thoughts and feelings, or experiencing urges to behave in ways that might be unhelpful. By pausing and dropping anchor, we are able to centre and ground ourselves, and this may help us find a bit of space to respond differently.

Transcript

Dropping Anchor This short practice can be used as a way of centring and grounding ourselves and creating a sense of stability when emotions are high or are getting caught up in difficult thoughts and feelings or urges to behave in ways that might be unhelpful.

This is a way of reconnecting with our environment and it might help find a bit of space to respond differently.

You may be experiencing a powerful urge or a difficult emotion right now.

Being human with all our range of painful and distressing emotions can be really hard.

We often want to struggle and get rid of the bad feeling.

We just want to feel better.

Instead we are going to drop anchor and allow ourselves to stay still and stop struggling and resisting.

Start by pushing your feet down into the floor and feeling the ground beneath you.

Feel the weight through your foot,

The pressure on the ball of your foot and the heel.

Notice your seat on the chair.

Feel the chair beneath you and allow yourself to become heavier with the weight of gravity.

Notice your back supporting you.

And at the same time straighten a little and sit upwards,

Perhaps feeling as if the crown of your head is being very gently pulled upwards,

But don't force it.

Place your hands together in your lap,

Being aware of the sensations in your fingers.

Feeling your shoulders drop back and down.

Let your arms be heavy and hang downwards with the weight of gravity.

Take a moment to acknowledge that there is a lot of pain and discomfort here that you are struggling with.

You did not choose to experience this and yet here it is.

It's difficult and uncomfortable and you want it to go away and yet we may not simply be able to stop this difficult feeling.

Perhaps it's part of our human experience,

Perhaps it will pass with time,

But we can stop struggling with it.

We can take a moment to recognise and name the experience.

Is it a difficult feeling?

Be it hurt,

Anger,

Sadness,

Grief,

Loss,

Fear?

It could be a painful memory or an image or a fear about the future.

Perhaps it's a physical sensation such as pain.

Whatever has arisen,

Just giving it a name without struggling or resisting.

And then bringing your attention back to your physical body,

Remembering that your experience is much broader and wider than just that difficult part.

Notice your whole body,

It's not all in distress.

Bring your awareness back to your feet on the ground,

Your hands in your lap,

Your seat on the chair.

Notice your whole body,

Feet,

Legs,

Seat,

Back,

Shoulders,

Neck,

Head,

Arms,

Hands.

Gently start to move your body and feel it moving.

Have a stretch if that feels good and right for you.

Now open your eyes and bring your awareness back to the room.

Look around you,

Name three things that you can see.

Notice their colours and patterns,

The light and shadows.

Listen carefully and name three sounds that you can hear.

What's the loudest sound and the quietest?

Can you hear your own breathing?

Finish by taking three breaths.

Try to gently extend and lengthen the out-breath.

You might even audibly sigh as you breathe out slowly.

And finally,

Just noticing how you're feeling now.

Are you any less caught up in the emotional storm?

Are you any more focused or present?

Ask yourself,

What can I do to take care of myself right now?

What action will help me to do what matters

Reviews

The best dropping anchor I’ve used!

Love the way she walks us through the dropping anchor practice.

thank you. your voice is smooth and very calming. i I appreciated that you drew me into my distress and then baback into my body and the present moment. Perfect for when I am experiencing a traumatic flashback

Wonderful practice, clear and helpful guidance. Thank you!

This was perfect today, when the world is beset with worry over the pandemic. It was exactly what I needed to hear and do. I plan to listen to this one daily for at least a week. Thank you so much!

Thank you Lee, that was very lovely.

Love this meditation!! What a wonderful perspective.