The Coping Anchor Space (MBSR)

This short Coping Anchor Space meditation is intended to be used when we are feeling stressed or the mind is agitated, to take a few minutes out in a quiet space, to centre and ground ourselves. We check in how we are feeling and then use the anchor of the breath, sound, or sensations to focus our attention. Finally, we broaden our attention and awareness to the whole body.

Transcript

Welcome to this coping breathing space that you might do when feeling stressed or challenged in some way.

If possible find some space where you can be quiet for a few minutes.

Become aware of how you are right now.

How is your internal weather pattern?

What is your inner experience?

Just be aware and curious.

What thoughts are going through your mind at this moment?

What feelings are with you?

As best you can describe your feelings and emotions in words.

Perhaps anxiety or fear or anger.

Perhaps self-critical thoughts,

The inner critic.

Observing and accepting what is there at this moment.

Now turning your attention to your preferred anchor,

The breath,

Sound or sensations at some point in the body.

If it's the breath attending to the whole of the in-breath and the whole of the out-breath.

Sensing in to the breath from the start of the in-breath to the finish of the breath.

If it's sound,

Allowing sound to come to the ear.

Attending to the sounds.

Noticing the sounds nearby and far away.

If it's sensations,

Just resting with observing the sensations at your chosen anchor.

Sensing in to the sensations with curiosity and openness.

So resting with your chosen anchor,

Noticing and being present with it.

When your mind wanders,

That's okay,

Just guide it back to your chosen anchor.

Now expanding your focus to the whole body.

Noticing any sense of discomfort or resistance in the body.

Being open to the sensations that arise,

Both pleasant and unpleasant.

And just resting in awareness.

Be aware of your facial expression,

Your posture or your feet on the ground.

And now as we come to the end of this brief coping meditation,

As best you can,

Bringing some of this attention and expanded awareness to the rest of your day.