G'day,
My name is Rachel Grace.
Thanks for joining me for this practice entitled,
Anchor Options for Building Concentration.
This session starts with a three-minute mini class before we get into a practice that runs for about 13 minutes.
Research shows that a concentrated mind is a calm mind.
Experience tells us that a concentrated mind helps us to think more clearly,
While a scattered mind can leave us feeling stressed and exhausted.
Through training,
We can increase our capacity to stay focused despite distractions.
Concentration is not only a vital skill necessary for a strong mindfulness practice,
It is an invaluable skill for life.
The basic format for a concentration practice is to select an object of attention for our focus,
And then when we notice that our attention has drifted away,
To redirect our attention back to that object.
Embodied anchors can serve as objects for attention.
The most commonly used embodied anchor is the breath.
And as with all embodied anchors,
Attention is directed to focusing on feeling the physical sensations associated with that anchor,
Which in this case,
What it feels like in the body to be breathing in and out.
Paying attention to the physical sensations not only steadies the mind,
It gives us a reference point for noticing when our attention is no longer moored in this moment,
But has drifted off somewhere else.
In this way,
An embodied anchor helps us to be aware of where our attention is,
And this awareness gives us a chance to choose how we respond,
Which we do by gently returning our attention to where we have asked it to be and starting again.
Each time we start again,
We are strengthening the neural networks in our brain that are in charge of focus,
So we become increasingly capable of remaining focused and calm in amongst all kinds of inner and outer distractions.
In today's practice,
We will explore three different locations in the body where we can use breath as an anchor.
For some people though,
The breath doesn't serve well as an anchor for steadying attention,
Because it may actually heighten anxiety or prompt hyperventilation.
In fact,
For any of us,
If we have a cold one day,
Then the breath might not work very well as an anchor.
So it's important that we're all empowered to have the knowledge,
Skills,
And confidence to use a variety of embodied anchors.
So in this 10-minute practice today,
We'll explore two other embodied anchors,
Sound and then the body sensations at the hands and feet.
We'll do this so that you can test all of these anchor options out and see what works for you.
So let's prepare for our practice by taking a moment now to find a relaxed and alert posture,
And then let your awareness take in the space around you,
Gently seeing the environment you're in and noticing the sounds that are around you.
And then taking a nice big breath in,
Filling the lungs right up.
And then as you let go with a long out breath,
Allow your eyes to gently close or soften your gaze down to the floor if that feels right for you.
If you would like to,
You can set an intention now for how you want to approach this valuable practice time.
And we'll start the practice with the ring of a gong.
The first step in exploring the breath as an anchor is finding where you can most easily feel it in the body.
So starting with the area beneath the nostrils and above the upper lip,
To see if you can notice and detect any sensations there as you breathe in and out.
Perhaps there's a sensation of warmth or coolness or tingling.
Shifting attention now to the belly,
Noticing if you can feel the rising and the falling of the belly.
And finally bringing attention to the chest,
Noticing whether you can feel the rising and the falling of your chest as you breathe in and out.
If the breath feels faint or hard to sense,
It's okay,
That's not a problem.
You can actually place your hand on your belly to feel the rise and the fall of the breath in the palm of your hand.
And if you choose to,
You can let this be how you anchor your attention with your breath.
Now I invite you to choose whichever of these three options is the easiest location for you to feel the physical sensations that accompany your breathing.
Either the area beneath your nostrils and above your upper lip,
Or the belly,
Or the chest.
And exclusively focus your attention there now for each in-breath and every out-breath.
There's no need to control or manipulate the breath in any way,
Simply allowing the breath to breathe in its own natural rhythm.
Each time your mind wanders away from the breath,
There's no need to worry,
That's totally normal.
Just gently and kindly bring your attention back to the breath.
Letting the rhythm of the breath change as it will,
Sometimes long,
Sometimes short.
Pity sharpens attention.
So now with curiosity,
See if you can track the entire cycle of a breath.
Noticing how it feels as you're inhaling,
And then in the pause between the in-breath and the out-breath,
And how it feels in your body as you breathe out.
Track the entire breath.
Do you notice what it is like for you to use awareness of the breath as your anchor to the present moment?
Does it help to still your mind and focus your attention?
Now I invite you to shift the anchor of your practice from the breath to noticing sounds,
Paying attention to sounds,
Taking a few moments to let hearing happen.
What sounds can you be aware of now?
Near sounds,
Far sounds,
Soft,
Loud?
Noticing them all as well as the quiet sounds,
The silence between the sounds.
We can only hear sounds in the present moment,
So attending to the sense of hearing sounds anchors our attention directly in the present moment.
What can you hear right now?
Noticing if and how the sounds change in volume or pitch.
No need to strive.
Just let the sounds come to you.
Sounds are arising and passing away all the time,
Just of their own accord.
There's no need to reach out to search for them,
Just let the sounds come to you.
Of course,
We like certain sounds more than others,
But we don't have to chase sounds away or.
.
.
We can just pay attention to the sounds without interference and without judgment.
We can just let the sounds be.
What can you hear right now?
Where is your attention right now?
Noticing where your attention goes in the silent moment.
Noticing if the attention drifts away.
And if it does,
Simply reconnecting with the sounds around you.
Using the soundscape as an anchor for your attention to this moment,
Right here,
Right now.
Notice what it's like for you to use sound and hearing as an anchor for your attention.
Does it serve you as a tool for focusing and settling the mind?
The last anchor we will explore now is the feet and hands.
So right now I invite you to bring your attention to your feet.
Notice what kinds of physical sensations you can feel there.
Perhaps there's pressure or numbness,
Tingliness,
Warmth or cool.
There's no right or wrong,
Just feeling the physical sensations in your feet right now.
Now shifting your attention to your hands.
What sensations can you feel in your hands right now?
Heavy or light?
Tight?
Relaxed?
You're not looking for anything special.
You're just anchoring your attention right here,
Right now,
By paying close attention to the physical sensations in your hands right now.
Notice what it's like for you to use the sensations in your feet and hands as an anchor for your attention.
Does it serve you as a tool for focusing and settling the mind?
As we approach the end of our practice now,
I invite you to join me in taking a deep breath in,
Filling the lungs,
Then relaxing your body and your mind as you breathe out.
Let the corners of the mouth rise ever so slightly into a gentle half-smile,
Savouring this moment.
And to conclude,
I will ring the gong three times.
In your own timing,
Allow your eyes to open,
Gently bringing your attention back up into the environment around you.
Take a moment to stretch or sit back and notice how you feel.
Do you feel the same as you did before this practice,
Or has something changed?
At first,
It's helpful to experiment with these different anchors to explore what works best for you.
Then it's helpful to commit to a specific embodied anchor and use it consistently.
Using the same anchor regularly will enhance your confidence and skill in using it to build concentration.
You can use these tools out in your day-to-day life as well anytime you notice the signs of wavering concentration,
Like when you find yourself flicking unproductively between different computer screens,
When you're thinking about the past and you have a near miss at work,
Or you vague out during a meeting.
When you notice that your concentration is lapsing,
You can pause and bring your attention to your chosen anchor,
Feel the sensations there,
And when your mind wanders,
You can gently return your attention back to the anchor.
Doing a few rounds of this practice will reorientate your attention into the present moment and boost your concentration back into the moment that you're in.
And finally,
Just take a moment to appreciate yourself for the dedication to your own well-being that you've just demonstrated.
Each time you practice,
You are changing your brain for the better,
And you're building your capacity to handle life more skillfully.
So well done.
May mindfulness positively impact you,
What you do,
And all of those around you.
Thanks for practicing with me.
I hope you will join me again.
