An anchoring meditation for calm is similar to using cue words save that instead of a word it uses a physical touch.
In this guided relaxation exercise your brain will learn the association between feeling relaxed and touching a point on your hand or wrist.
In time you will be able to trigger the feeling of calm quickly by touching your hand.
For this exercise we will use the web of skin between the forefinger and thumb.
This is also an acupressure point used to relieve headaches.
First find a time where you will not be disturbed.
You can sit or lay down whichever is best for you.
Close your eyes.
We will begin with some simple belly breathing.
Place one hand below your ribs and the other on your chest.
Breathe in slowly through your nose and then out through your mouth,
Pursing your lips as if you are going to whistle.
You will feel your stomach going up and down as you do this.
There is no need to count the breaths and don't force yourself.
Just do what you can and listen to the sounds of the breeze and water.
You are sitting beside a pool under the shade of an old tree.
Beyond a smooth green lawn stretches to the mellow wall of a villa.
The water of the pool shimmers in the sunlight and the breeze whispers in the leaves.
Save for that it is so very quiet and peaceful.
A warm,
Still,
Timeless place.
Give yourself a stretch.
Yawn and relax your jaw.
Stretch your toes and fingers.
Breathe naturally,
Beginning at your toes.
Feel them begin to grow heavy.
You might feel it like a warmth or may feel nothing,
But let the whole area of your foot become looser.
The feeling spreads up through your calves and to your knees.
Warm and soft and relaxed as if your body is resting,
Ready to sleep.
Now the relaxation spreads up to your hips and so now your legs are feeling heavy and relaxed.
The feeling continues up your body,
Flowing through your stomach and to your chest.
Your breathing comes slow and easy.
The soothing sensation slowly sweeps up your body,
Through your hands and arms,
Up to your neck,
To the crown of your head.
It cradles you in warmth and peace.
Direct your attention to any part of you that may need special attention.
And let the soft relaxation linger there for a moment,
Dissolving the tension,
Floating it away.
Just listen to the breeze,
The water,
Soak in the peace of their quiet,
Warm place.
As you breathe in and out,
Say to yourself,
I am peaceful,
I am calm,
I am so relaxed.
Now give the web of skin between your thumb and forefinger a soft pinch.
Hold it and say aloud,
Or in your mind,
Peace.
Drift within this sensation of calm and quiet.
And again,
As you pinch the area gently,
Repeat,
Peace.
This will imprint a physical reminder of the peace that you feel and the action of doing this will trigger the tranquility.
Once again,
Say softly to yourself,
Peace.
Now just lay,
Lapped by the serenity of this place.
It is quiet and so calm,
Completely safe and kind,
A place just for you.
The water in the pool is the colour of aquamarine grass of the lawn,
Soft and velvety green.
The old honey-coloured stonework glows mellow in the sunlight.
Your own place to simply drift and be utterly at peace.
