Hi my friends,
Through this practice we will find an anchor and use this anchor to calm ourselves.
So whenever you feel ready,
Feeling the whole body,
Releasing the whole body,
Breathing in and when you breathe out,
Releasing,
Letting go,
Even letting go of some thoughts,
Some worries or just the tension on your body,
On the shoulders,
And breathing in and breathing out,
Letting go,
Softening.
So when you feel more softened and more settled,
Ask yourself,
What is my intention today?
Our intention can be always different,
Depends on our day,
Our mood,
Maybe very simple intention like feeling calm,
Reducing stress,
Being present.
So now bring your awareness to the feet,
The feet on the floor,
If you are sitting,
Any sensations.
So this might be different from body scan and you may really feel the contact points like the soles of your feet may contact with the floor or with the socks,
If you wear socks,
Shoes.
So you may feel grounded,
Being rooted.
And now bring your attention to the sitting point,
If you are sitting,
But if you are lying,
You might feel your whole lying posture,
The lying point.
So you might feel the buttocks,
Your buttocks may contact with the chair you are sitting on,
Especially with your out-breath and you might feel your whole body can sink a little bit deeper into the chair,
Really feeling the sensations.
And now moving your attention to your hands,
Feeling your hands,
You might put your hands together or you might put your hands on your laps,
On the table,
Noticing the contact point,
Being grounded,
Being anchored.
And now moving your attention to your breath,
Choosing a place and savoring your breath in that place,
Might be the nose,
The abdomen,
The belly or somewhere else,
Feeling the in-breath,
And the out-breath.
So my friends,
And now I may invite you to choose an anchor.
The anchor can be your feet,
Sitting point,
Your hands or your breath.
And sometimes you might feel external sounds can be your anchor,
If you have some pleasant sounds like bird songs,
Whenever you feel your mind start to wander,
Start to worry,
Start to criticize,
Sometimes judge,
And noticing,
And bring your attention back to the anchor,
Feeling the sensations,
Savoring the sensations,
And the mind may wander again,
Bring it back,
Back to the anchor.
And sometimes you might change your anchor,
Like change from breath to hands,
It's okay.
And just to feel which anchor can be most suitable for you at this moment.
And also you can bring this practice into your life,
Whenever you feel overwhelmed,
You feel stressed,
You feel worried,
And you can just spend a few seconds feeling your anchor,
Calming yourself.
Thank you.
