Okay,
Today's sit is on using anchor words.
Our anchor spot is that place in our body where we feel the breath the strongest,
Our stomach,
Our chest,
Or even at our nose,
And how we can follow the breath in our physical sensations of the body.
We've noticed also that that can still be challenging,
That focusing on one thing for a long period of time as simple as a breath is not as easy as it sounds.
So today we're going to bring in the words that are our anchor words.
Simply the words breathing in and breathing out,
So noticing where in our body we feel the breath and using those words to stay on it.
And if distractions happen,
Sounds,
Emotions,
Thoughts,
Physical sensations,
Whatever they might be,
Not a worry at all,
Not a problem,
We use non-judgment and come right back to those two things,
Our anchor spot and our anchor words.
So find your mindful position.
I got my feet on the floor,
I've got my spine in a line,
Got my hands in my lap,
And I've got my heart to the sky.
Now let's close our eyes.
Now close your eyes and allow yourself to relax into this position and use our mindfulness right here,
Right now.
Starting with the sound of the bell.
Noticing the sound fading away and just coming into your body,
Allowing your mind,
Your body,
Your heart to be here right now.
So start by noticing where the breath is the strongest today.
Where is your anchor spot?
Is it your stomach,
Your chest,
Or at your nose?
And keep your attention right there.
Notice the details like you've never paid attention to this new breath because actually you haven't.
Every breath is brand new,
So let's be curious around how it is and what it feels like to have that brand new breath each time.
So noticing the sensations of breath on the inhale,
The rise of the belly,
The fall of the belly,
Or the expansion,
The growing bigger of the chest,
And the contraction or the growing smaller of the chest.
And stay with that.
Now move your attention to the words,
Keeping in the background your attention on the body sensations,
The anchor spot.
But now just simply on the inhale,
Saying to ourselves breathing in in our mind and breathing out.
Just saying in your mind,
Just following the breath,
Breathing in,
Breathing out.
And knowing that distractions often happen when we're not in the inhale or the exhale,
We're in the space in between the breath or the new breath,
Just keep that attention.
Notice what it feels like to have a little bit of space where there's nothing happening.
And just repeat over and over and over again.
Where is your anchor spot?
Focus there and using the words,
Breathing in and breathing out.
Remembering that mindfulness is not only about when you're paying attention,
But also when you find yourself distracted.
That's a mindful magic moment.
So if you got distracted,
Just come back to the next breath.
You can't do mindfulness wrong.
Breathing in,
Breathing out.
Remembering that our breath is our superpower.
It can help us when we're feeling stressed or upset,
As well as it can help us when we're feeling excited and happy.
It gets us back in the present moment.
It's always right here,
Right now.
Stay with the sound of the bell.
Okay,
Be present and have a mindful day.
