I'm Dr.
Judd Brewer and today's meditation will focus on anchoring in the present moment.
We can begin by simply taking a moment to thank ourselves for being here,
For taking the time to take care of ourselves,
Noticing what this feels like in the body and the mind.
And then simply bringing awareness to the physical sensations of the breath or an anchor in the body.
It might be the hands,
The feet,
Or something else that's easy to bring awareness to.
Bringing a kind,
Curious awareness to whatever is arising right now.
Noticing how this can be an anchor in the present moment,
These physical sensations.
Might be the feeling of the physical sensations associated with breathing,
Or simply a feeling of warmth or coolness in our hands or feet.
Noticing how it doesn't take any effort to simply be aware of these,
Yet they anchor us in this present moment.
It's like an anchor for a boat on a river.
We constantly get washed downstream by thoughts,
By emotions,
By sounds.
This is no problem.
This is simply how our minds work.
Here's a thought and then we're off.
This anchor helps us reestablish ourselves in the present moment.
We wake up to noticing that we've been lost in a stream of thoughts,
Washed downstream and simply notice,
Oh this is what it feels like to be awake again,
As we set that anchor again in the river bottom of the present moment.
And simply,
Curiously and kindly bringing our awareness back to these physical sensations,
Whether it's the breath or the body anchoring us in what is to be known right here,
Right now.
Each time our mind wanders,
Each time it gets washed downstream,
We simply reset that anchor.
It doesn't matter how many times we're washed downstream.
Each time we wake up,
Notice that we're lost.
We simply reset that anchor.
No force,
No effort necessary.
Simply that waking up.
At times when our mind is washed downstream,
We might feel like we've lost our bearings.
We don't know where we are.
Bringing this kind curious awareness to the physical sensations in the body,
Whether it's the breath or another sensation,
Simply helps us re-anchor.
Oh,
I'm here,
Right here.
This is what it feels like to be here in the present moment.
And once we notice that we're here,
We can notice what it feels like to have thoughts tug at our boat.
Oh,
Here's a thought.
We can notice what it feels like to have emotions as that steady stream,
That steady current.
Oh,
Your emotions.
And anchored in this present moment,
We can simply be aware of these thoughts and emotions as they create the currents of our life.
And noticing what it feels like to be aware as compared to being washed downstream.
Continuing with this practice,
Setting that anchor in the present moment of the physical sensations.
Noticing when the mind is washed downstream.
Noticing what it feels like if we judge ourselves for our minds wandering.
Seeing if we can simply let that go.
Knowing that each time we wake up,
We're resetting that anchor.
And each time we wake up to this present moment,
We get better and better at setting that anchor.
Noticing how curiosity can help us keep anchored in this present moment.
Noticing how curiosity can help us keep anchored in this present moment.
Noticing how curiosity can help us keep anchored in this present moment.
Noticing how curiosity can help us keep anchored in this present moment.
Oh,
What are the physical sensations of my breath feel like right now?
Or whatever that anchor is.
How do I get out of this moment?
This moment,
This moment.
Noticing how being kind to ourselves can also help set this anchor deep in the present moment.
What does it feel like when we're kind to ourselves versus judging ourselves?
It feels better.
It feels warm.
With that warm embrace,
We set this anchor in the present moment because our minds want to be here.
As compared to running away or beating ourselves up.
And as we bring this brief meditation to a close,
Perhaps setting an aspiration for the day.
Oh,
Can I wake up moments throughout the day when I'm lost,
When I've been washed downstream by thoughts or emotions,
And simply re-anchor in this moment,
Bringing awareness to my breath or to the physical sensations in my feet or my hands.
Can I bring an attitude of curiosity,
Of kindness,
As I go throughout the day?
