3-Step Anchor Space

I created this short guided meditation to support you in those pocket moments of the day where stress or frustration might build up and you want to feel more centred and grounded again, less on auto-pilot, more able to breath deeply and softly in times of tension. This can be practiced standing in a queue at the supermarket, sitting in your car in traffic, or waiting at a bus stop. Or maybe when you get home at the end of the day.

This 3-step process anchors you into the present moment, allowing you to soften and rest in the present moment and bring your busy mind back to the now.

Transcript

Welcome to this three-step anchor space.

This can be done sitting or standing or lying down if that's best.

This can also be practiced at different points throughout the day where maybe you notice some reactivity,

Maybe even in the queue at the supermarket,

Sitting in traffic,

In your car or on the bus or waiting for the kettle to boil.

We can often live in autopilot and we react habitually when we are in autopilot and then potentially blame ourselves or others when things are different from how we want them to be.

And in these moments and in life in general it can be helpful to anchor ourselves,

To become aware of our thoughts,

Our emotional state,

Sensations in the body.

It can be helpful to anchor ourselves so that we can choose how to respond rather than react so that we can bring clarity to the situation rather than living the same story,

The same habits.

So bringing yourself now into the present moment by deliberately adopting an erect and dignified posture.

Becoming aware of your shoulders,

Your back,

The length of your spine.

Becoming aware of the current experience.

What is going on with me at this moment?

What thoughts are going through the mind?

What feelings are here?

Sensing into all feelings,

Pleasant and unpleasant and simply acknowledging them,

Acknowledging their presence right now in this experience.

What body sensations are here right now?

And gathering your attention now,

Bringing the awareness to the breath.

The breath as an anchor as we become aware of each in-breath and each out-breath.

As we become aware of each breath following one after the other.

And if the breath is an anchor that doesn't feel suitable right now,

Rounding into the feet as an anchor,

Their connection with the floor beneath you or into your hands.

Gently bringing the awareness to the breathing or to your feet or to your hands.

Doing our best at connecting to a deeper awareness in this present moment while staying with whatever is happening.

Expanding now to the whole body.

The full sense of the body from head to toe.

The full sense of the breath in and out of the whole body.

Expanding beyond the body into the space surrounding the body.

The floor beneath your feet,

The air and the space all around you.

The sounds whether pleasant or unpleasant all around you.

Expanding awareness.

Sensing into the full experience of being here now.

With this experience of thoughts,

Sensations and emotions.

The full sense of your anchor.

The whole body in connection with this space.

And when you're ready,

Opening the eyes.