Establishing An Anchor And Grounding (No Music)

This track helps you establish an anchor through the breath or sensation that you can use in every meditation going forward. We close with a brief grounding. This quick six-minute practice is easy to fit into any day. Great for beginners and experienced meditators alike.

Transcript

Hey, It's Genevieve. So today we're going to be meditating on the breath and the body and I'll walk you through establishing an anchor that you can return to during practice when your mind wanders and you want to return to the present moment. So let's begin by getting into a comfortable position, Either seated, Standing, Or lying down. If you're seated, You can allow the back of your neck to lengthen, Tucking your chin just slightly. Take a couple deep breaths to fully arrive here. When you're ready, Sense into the breath. Either at the chest or at the belly. Maybe you place a hand there on your chest or your belly and feel the rising and falling of your breath. You can also sense your breath at the nostrils coming in cool. And going out warm. And then just so you have options, We'll check in with sensation. Possibly at your hands. First one hand. And then the other. And this either the breath at the chest or the belly or even the nostrils. Or sensation maybe of your hands. Is something you can return to when meditating. And note as difficult emotions or thoughts or sensations arise. That we don't need to push them away or grasp after them. We can just let them be there as they are. So now that we've established an anchor. Let's begin by noting any obvious areas of tension in the face or in the body. You might tap into the muscles of your forehead. And just feeling what that's like to soften that area of the body. You might soften the muscles around your eyes. Relax your jaw. And allow your shoulders to drop. If they were clenched up. Might take another deep breath here. And then the invitation is to practice with your anchor. As we sit in silence. For the next two minutes. Gently return your attention to either the breath or sensation as your mind wanders. And if a difficult emotion or thought arises. You can let it be there. We're not trying to change anything just yet. And then when you're ready. You can blink your eyes open if they were closed. And take in the broom around you. So note any colors or textures or temperatures. Maybe the feeling of your seat on the cushion. Or your feet on the floor. Thank you so much for practicing with me. Until next time.