Breathing Awareness With Anchor Words

This is a mindful awareness breathing practice. Some people have problems with distractions, such as thoughts, body sensations or noises, so this practice uses anchor words to label the distraction and gently come back to the breath.

Transcript

This is a guided meditation practice from Buddhism Guide,

Called Breathing Awareness with Anchor Words.

Sit comfortably on the floor,

Or an unarmed chair,

With your back straight,

But not too rigid.

Gently close your eyes,

And do the following breathing awareness exercise.

I want you to breathe in deeply,

Hold,

And then breathe all the air out.

Let's begin.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Now breathe normally,

Making sure your breath is slow and natural.

This exercise brings you comfortably into the present moment,

The here and now.

Just keep gently breathing,

Letting each breath occur naturally.

Feel your breathing becoming calm,

Slow,

And easy.

While you gently breathe in,

Silently say the anchor word,

In.

When you breathe out,

Say the anchor word,

Out.

Just let the anchor words,

In and out,

Take you deeper,

And deeper,

And deeper into the meditation.

Thank you.

Thank you.

If any thoughts come,

Just use the anchor word,

Thought,

And gently bring your awareness back to the breath.

Remember,

The breath is the anchor,

So keep coming back to it.

Continue to use the anchor words,

In and out.

Thank you.

Maybe a noise distracts you.

Just use the anchor word,

Sound,

And gently bring your awareness back to the breath.

Continue to use the anchor words,

In,

When you inhale,

And out,

When you exhale.

Thank you.

You may feel some body sensations,

Such as an itch,

Or some discomfort.

Use the anchor word,

Sensation,

And gently become aware of your breath.

Continue to use the anchor words,

In and out.

Thank you.

You may become aware of an emotion arising.

Label it,

Emotion,

And gently come back to the breath.

Labeling your in breath,

In,

And your out breath,

Out.

Thank you.

Notice how calm and relaxed you are.

See how regular your breathing has become.

How peaceful your breathing is.

Continue to use the anchor words,

In and out.

In a moment,

When you're ready,

Start to slowly open your eyes,

And gently introduce yourself back into the world.

Thank you.

Reviews

Helped me to clear my mind and feel the joy of the present moment 👍 Thank you Lama Yeshe 🙏

I’ve been following the teachings and meditations of Lama Yeshe for quite a while now and I never tire of listening to them. This is another example of how perfectly Lama Yeshe teaches those who want to learn. Highly recommended 10/10

Wonderful for me, and I think perfect as a first meditation to share with my friends who are interested in starting practice. Thank you for the many hours of peaceful meditations I have done with your guidance!

Really enjoyed this guided breathing meditation, it calmed and relaxed my body and mind x

I really appreciate your breathing meditations
Thank you so much

Simple, effective! With gratitude for this offering 🙏

Very clear and basic. Now going for the longer sit.

Enjoy the meditation very much. The anchors "in" and "out" help a lot in staying present and aware.

Powerful meditation

Very good. Thank you very much. I am making a small donation today.

Executed to perfection. Really helped me to ground.

Thank you 🙏 I really LOVE your guided meditations!

Just beginning to learn how to use my breath, I found this useful.

so simple, but so good. Thank you lana Yesche

awesome teacher

🙏 Amezing! Thank You!

Great experience with the anchor words. It helped me so much. I really enjoyed this meditation. Thanks again.

Very simple and effective meditation! Thank you very much! 🙏😎

Very calming and relaxing. Simple but wonderful meditation!

Thank you, this helped me calm my mind before bed ❣️