Hi my friends,
So now we will try to find a body anchor.
A boat needs an anchor in a stormy weather.
As human beings we also need an anchor that can help us feel calm and stable in difficult moments.
Where does an anchor come from?
It can be any part of our bodies.
We've used the first two lessons to build a closer connection with each part of our bodies.
And now let's go deep and look for an anchor in our bodies.
So whenever you are ready,
My friends,
Gently closing your eyes or lowering your gaze.
And we will practice anchoring meditation.
And feeling your whole body first.
Whole sensations of your body.
The body is sitting or lying here and breathing.
Maybe noticing your posture,
The space your body takes up.
And softening your body,
Maybe shoulders,
Face or hands,
Legs.
Just letting any tension go,
Releasing.
And whenever you are ready,
My friends,
Now bring your awareness to your feet.
Your feet may touch on the floor if you are sitting.
The soles of your feet,
Toes,
The sensations of the contact points.
You might feel a sense of grounded,
Anchored.
And whenever you are ready,
Now letting go of this part and moving to your sitting point.
If you are sitting on a chair,
On the mat,
Feeling the buttocks,
The back of thighs may touch on the chair.
And if you are lying,
You might also feel your whole lying point,
Your back and also the back of your legs.
Feeling how the contact with your bed or with the mat,
The sofa.
With your each out breath,
Your whole body can sink a little bit deeper into the chair,
Into the mat.
And breathing in,
When you breathe out,
Letting go.
And now moving to your hands.
Both hands,
Where you put your hands on.
Maybe the thighs,
Knees,
Or you put your hands together,
The fingers.
Feeling the sensations.
Maybe contact points.
Letting this part go.
And now I'm inviting you to move to your breath.
Where do you feel your breath moving most vividly,
Most clearly?
It can be your abdomen,
The belly,
Rising and falling away.
Or your nose,
Cold air enters in and warm air comes out.
Or your throat,
Chest.
So choosing a place and savoring your breath in that place.
Breathing in,
Breathing out.
Feeling the full direction of in-breath and out-breath.
So my friends,
Whenever you are ready,
I'm inviting you to choose an anchor.
So the anchor can be any part of your body,
Like your breath,
Or your feet,
Sitting point,
Your head,
Or maybe somewhere else if you prefer.
So choose an anchor that is most accessible,
That can let you feel calm,
Grounded.
And savoring each moment with your anchor.
So no need to think about your anchor.
Really zooming in.
Maybe some sensations,
Even temperature,
Like a warmth,
Coolness.
If your anchor is breath,
Feeling your in-breath and out-breath.
If your anchor is your hands or feet,
You might just zoom in some detail sensations.
Your mind may start to wander some thoughts.
Be aware of your thoughts,
Mind wandering,
And very gently but firmly returning to your anchor.
Returning to this moment.
So my friends,
You can bring this anchor into your daily life.
Whenever you feel overwhelmed,
You feel out of balance,
You have a lot of things to do.
So many commitments,
Responsibilities.
And remembering to take a pause and being with your anchor,
Like being with your breath,
Even 10 seconds,
It can make a difference.
And taking your time to open your eyes.
Thank you.
