Breathing Anchor Meditation For Pausing And Noticing

The Breathing Anchor is a classic guided meditation that uses your own breath as an anchor, focusing your attention on the physical sensations of breathing. It's an opportunity to tune into your breath, noticing its rhythm, pace, and the movements in your body. Focusing on your breath can help you to improve your mind-body connection and to feel more grounded. You may find that your breathing begins to slow as you practice, helping to activate the calming parasympathetic nervous system. This practice is accessible and available to you anytime, anywhere.
This meditation track lasts for 8 minutes. If you're in a hurry, you could try my shorter 3-Step Breathing Space track instead. This guided meditation has a silent background. If you prefer background music, please choose my Breathing Anchor Meditation (with Background Music) instead.
Photo by Andrej Lisakov on Unsplash.

Transcript

The Breathing Anchor meditation. Settle into a comfortable posture you could be seated, Standing, Lying down whatever feels best for you and just allowing the weight of your body to sink into gravity. Settling yourself feeling the contact between your body. And the surface beneath you perhaps your shoulders and your back in contact with the chair. Or your feet in contact with the ground beneath you or maybe if you're lying on the bed the length of your body in contact with the surface beneath you and just noticing any sensations in your body. Perhaps any muscle tension. Or some tingling. Maybe you can feel the air on your skin. Just noticing any of these sensations. And if you don't notice anything, That's fine as well. And now taking your attention to your breath. Noticing any movement in your body while you're breathing. Perhaps arising on the inhale. And just subsiding on the exhale. Where do you feel the movement in your body? Taking your attention. To where you feel it Noticing the inhale. And the exhale. Perhaps feeling the air enter your body as you inhale. And noticing the temperature and the sensations of the in-breath. And then taking your attention to the exhale Perhaps you feel the air moving through your nostrils or your mouth. As you breathe out. Maybe it's warmer. Just noticing the exhale. And focusing your attention on the rhythm of your breath. Observing the inhale and the exhale. Feeling the movements in the front and the sides. And the back of the body expanding and subsiding and if your mind wanders that's normal that's what minds are made to do Just noticing that your mind has wandered. And gently bringing your attention back to your breath. Breathing in. And breathing out noticing the inhale and the exhale focusing on the sensations of breathing. Taking your attention to wherever you feel these sensations most strongly. Maybe in your belly. Or your chest. Or perhaps your nose or mouth. Just noticing the sensations of the inhale and the exhale Breathing in and breathing out. Now expanding your attention beyond your breath. To the whole body noticing your body in the space around you perhaps tuning in to signs around you. Or smells. Perhaps you can feel the light on your eyelids if you have them closed. And as we bring this short practice to a close. Just gently blinking your eyes open if you've had them closed maybe gazing around you a little Maybe you want to have a stretch. And take a moment just to pause and relax before returning to the rest of your day.