Hey there,
Welcome.
How y'all doing today?
Welcome to this five anchor point meditation.
This is great if you're overthinking and you just want to slow down,
Connect to your body.
Let's hop right into it.
Grab a chair,
Good back support,
Put your phone on do not disturb if you need to.
Make sure your lower back is scooched against the chair,
Your spine is straight,
Your hands are comfortable in your lap,
Your feet are comfortably planted on the floor.
And when you feel ready you can either allow your eyes to lock onto a spot five to ten feet in front of you or you can close your eyes.
Whatever your preference is for this session today is just fine.
Go with your intuition.
And launching right into it,
The first spot we're going to lock into today is your feet.
Bring your full attention to your feet.
Notice the details and the sensations in your heels,
The arches of your feet,
The balls of your feet,
And all ten toes.
Feel the tops of your feet.
Feel all the little tiny muscles and bones in your feet.
And now feel both feet in their entirety.
When thoughts come up just let them go.
Keep your attention and concentration centered.
Feel both feet in their entirety.
When thoughts come up just let them go.
Keep your attention and concentration centered on your feet.
Feel your attention gravitating and magnetically drawing into your feet more and more with each passing moment.
Start to feel both feet as two balls of vibrating energy and see if you can lock your attention into both feet for a few moments of unbroken attention.
Now take a deep breath in through the nose and out through the mouth and let your feet go and smoothly bring your attention to your hands now.
Feel the details of your hands,
Your thumbs,
Index fingers,
Middle fingers,
Ring fingers,
Little baby fingers.
Feel the palms of your hands,
The backs of your hands.
Then feel the lines on the palms of your hands.
And now feel both hands and fingers in their entirety.
Start to notice how thoughts or distractions might start to pull you away but if you really stay concentrated nothing can pull you away from your hands.
Your attention might bend but don't let it break.
Stay connected and centered on your hands no matter what.
Notice how the vibrations in your hands get stronger the longer you keep your attention on them without breaking.
You might even feel the subtle pulsation of your blood flow in your hands and fingers.
And with a laser focus keep letting go of thoughts the second they arise and for a few moments of undivided attention aim to stay concentrated on your hands now.
Now,
Take a deep breath in through the nose,
Out through the mouth,
Let it go and let all the tension in your body relax even deeper.
Release your hands from your awareness and shift smoothly to the next anchor point,
Your stomach.
Let the breath come to you and feel the subtle rise and fall of the stomach with the breath.
Feel any subtle or not so subtle sensations of hunger or fullness in the belly.
Keep letting go of thoughts and maintaining that direct connection to the stomach like you're putting your whole mind into your stomach moment to moment.
And once again you know the drill,
See if you can lock into the stomach for a few moments and just take a breath into the stomach,
Let it go,
Let the stomach go,
Let all the muscles in your body go and relax and just smoothly moving up saying hi to our neighbor to the north,
Yes that was Ned Flanders reference,
Going to the chest,
Feeling a particular energy at the chest,
How it's slightly different from the stomach and staying centered there at the heart with your attention.
You might even gently quietly concentrate and see if you can pick up on the rhythm of your heartbeat.
Imagine yourself submerging past the surface level of the mind,
Starting to feel this deeper intuitive connection with these different parts of your body,
Staying with the chest for a few more moments of continuous attention.
And now once again take a deep breath in through the nose,
Releasing it,
Letting go of the chest and once again rising up to the tip of the nostrils.
Use that gentle fine concentration you've developed to center your attention with detail on the tip of the nostrils as you wait for the breath to go in and out at its own pace.
If there's a pause between breaths just keep your attention centered at the tip of the nostrils as you wait for the next one,
Staying there at that spot continuously with your attention.
And now staying relaxed turn your attention up to its highest level of concentration and aim to stay centered on that flow of breath without rushing it as it comes to you for a few final moments of totally locked in focus.
Oly Now,
Take a deep breath in through your nose and as you release it,
Let go of your muscles even deeper and allow yourself to close your eyes if they weren't already closed.
And in this space of relaxed focus that you've earned through your diligent concentration,
Realize and feel yourself relaxed and focused on one thing at a time for the rest of your day.
Seeing yourself calm and dialed in to all the small details that are right in front of you.
Seeing yourself coming back to that over and over whenever you drift from that simple focus of what's right in front of you.
And when you feel ready,
Just gently open your eyes.
Feel free to move,
Do whatever you want to,
Have a stretch.
Have an amazing rest of your day and I'll see you soon.
