This is a guided anchor meditation,
Sometimes referred to as simply a breath meditation.
When we use our breath as a focus of the meditation,
It's often referred to as using your anchor.
Many times,
However,
For various reasons,
People don't like to use the breath.
So we're going to explore using the anchors.
There's no rule that says you have to use the breath.
In cases where the breath is not suitable,
Let me share some other options.
We can also use body sensations.
So you may feel tingling or vibration sensations in the body.
Many often feel this in their hands or feet,
Or you may feel it in the body as a whole.
This can be very grounding.
Both these body options can be used as a gateway back to the present moment.
And maybe you're drawn to sounds,
And this can be an anchor also,
Listening with curiosity and openness to all the different types of sounds or the variations within the sounds such as the notes and the tones.
When you have discovered that you are caught in the thinking mind or an emotional wave,
This is a moment of celebration.
You can step out of the trance,
As some may call it,
And step back into the space of awareness.
This allows your free will to come to your anchor and then back to the present moment.
Okay,
So let's begin.
Let's start by coming to a comfortable seated position,
Or lying down if you prefer.
But rather you're lying down or sitting up,
If your body tends to get a little achy when sitting or lying down for any length of time,
Pause this meditation and just take a few moments to take care of yourself.
So this might look like placing a pillow under the thighs or the head,
Maybe the feet,
Or anywhere else that might need some relief.
This will help the body to stay relaxed,
Making it easier to stay in the meditation.
Now when you feel settled,
Allow the eyes to close and take a couple of deep breaths to encourage the mind and body to relax also.
You may or may not have already noticed the mind trying to take off into the past,
Maybe planning for something in the future.
The racing thoughts are normal,
And it's to be expected even for people that have been meditating for years.
Now take your attention as far outside of yourself as you can attain by listening for sounds far away.
This might be sounds on the street,
Birds chirping outside,
The weather,
Maybe rain or thunder.
If it's at night,
You may hear the sounds of crickets or passing cars.
Become aware of this experience.
Now allow the awareness to move closer and allow the sounds to dissolve and begin to notice if there's any air blowing,
Maybe touching the skin.
Sounds such as appliances,
Anything else that's not located too far from you.
Is there any other observation within your presence?
Now feel yourself supported on whatever you happen to be sitting or lying on.
Become aware of the touch points of the skin and contact to the surface,
The heaviness of the body.
And now as you're sitting here quietly and still,
Notice what anchor is drawing your attention naturally.
Is it the breath,
Body sensations,
The sounds?
Maybe you're noticing a combination of two,
The breath and sounds,
And that's normal.
Remember you can't get this wrong.
We're going to sit here quietly for a couple of minutes being with our anchor and each time the mind takes off very gently and with loving kindness,
Understanding,
Bringing the awareness back to your anchor and begin again.
Now this is not a three strikes you're out activity.
You may find that you've had to do this over and over again and this is perfectly normal for any level of meditator.
Each time coming back to your breath is a moment to congratulate yourself for coming back to the anchor.
And where are you at at this moment?
Wherever you're at is perfectly fine.
But allow yourself to observe the thought or the emotion and then step into the observation and back to the anchor.
And in a few moments,
You're going to hear the sound of a bell.
Stay here for as long as you like.
Or you can allow the eyes to open.
Taking a couple of natural breaths,
Observing how you feel compared to the beginning of the practice.
And then when you're ready,
Proceed with the rest of your day or evening.
Namaste.
