Beginner Series - Day 2: Using An Anchor (Guided Meditation)

This is Day 2 of my guided meditation series for complete beginners (and intermediates too). Today, we'll meditate for just over 2 minutes, focusing on the basic idea of using an anchor to ground your meditation.

Thanks for practicing, and see you tomorrow.

Transcript

Welcome back.

Today,

We'll meditate for two minutes.

So make yourself comfortable again,

Maybe in the same posture as yesterday,

Or you could try something different that might feel better for you.

And when you feel ready,

You can close your eyes.

So once again,

Just begin to notice your present moment experience,

Right now,

However it is.

Maybe you feel calm,

Maybe you feel agitated,

All of that's okay.

There's a common misconception that meditation is about clearing your mind,

But you don't have to do that.

Just observe your experience,

However it is.

Now,

In that observation,

To help you stay focused on your present moment experience,

It can be very helpful to use what's called an anchor,

Something to come back to again and again if you get lost.

The easiest anchor,

And the most common one,

Is the breath,

Because the breath is always there.

So I invite you to just notice your breath right now,

In and out,

In and out.

Just notice wherever you feel it.

Maybe it's the rising and falling of your belly,

Or your chest,

Or your nose.

Notice where you feel it most,

And see if you can put all of your awareness,

All of your attention on that breath.

In and out,

In and out.

And that's it.

That's two minutes.

You can begin to open your eyes,

And thanks for showing up again.

See you next time.