3 Minute 3 Step Anchor Space (MBSR)

This is a short 3-minute, 3-Step Anchor Space, assisting in bringing us to the present using anchors of sensations, sound, or the breath as an anchor. We start by bringing awareness to how we are at this moment, then focus on our chosen anchor, and finally expand awareness to our whole body.

Transcript

Welcome to this short three-minute three-step anchor space.

We're stepping out from whatever we're doing right now for this short practice.

Getting a dignified posture,

Sitting down,

Feeling our feet on the floor,

Our sit bones on the chair,

Straight spine,

The head held high,

And tucking our chin in slightly so there's no strain on the neck.

Step one is awareness of how we are right now.

How do we feel at this moment?

Perhaps tired or anxious,

Perhaps a busy mind.

Are there sensations in the body,

In the stomach?

How are your shoulders?

How is your brow?

What is the internal weather pattern of our thoughts at this moment?

Step two is gathering,

Bringing our attention to our chosen anchor and focusing in there,

Whether it's the breath,

Sounds,

Or sensations in a particular place in the body.

If it's the breath,

Bring your attention to the whole of the in-breath and the whole of the out-breath.

Bringing minute attention to the breath with openness and curiosity,

And just resting in the breath.

Finally,

Step three is expanding our awareness to the whole body,

Moving awareness beyond the breath to our chest,

Our head,

Our arms,

The pelvis,

Our thighs,

Our calves,

And our feet on the floor,

Feeling into the whole body.

Now as we end this short practice,

Bringing some of this awareness and attention into the rest of our day.