Hi,
This is Whitney.
Welcome to your meditation for presence through anchoring.
The thing about finding refuge and peace is that it really doesn't require any fancy bells
or whistles.
Through remembering that this moment is all we have is simple,
Yet not always easy.
When we can remember to just pause and feel into where we are in space and time,
The need
to fix falls away.
In today's meditation,
Let's explore how anchoring in various ways can bring us into the now,
The only space where life is truly alive.
So when you're ready,
Begin to find yourself in any position that makes sense for you today.
No need to overthink it.
Decide to let yourself off the hook by welcoming yourself exactly as you are.
Feel free to close your eyes,
Or you can keep them open,
But maybe with a soft gaze.
Again when you're ready,
Let's take three cleansing breaths together at your own pace.
Inhaling to a comfortable fullness,
And exhale out the mouth.
Not a sigh if that feels supportive.
Again inhaling to a comfortable capacity,
Exhale fully,
Maybe with a sigh.
Once more on your own,
And as you do,
Take a moment to find some stillness.
Begin to notice where you feel the breath in the body,
The tip of your nose,
At the
top lip,
Maybe deep in the chest or in the belly.
Feel your body breathing.
Notice how the in-breath and the out-breath rely on each other.
One cannot exist without the other.
What connects the in- and the out-breath is often called the sacred pause.
This is a space of non-doing and just being,
Nothing to do and nowhere to go.
Notice if you feel any spaces in the breath where it might feel a little stuck or rough.
Again no judgment,
But notice how with each breath it begins to smooth naturally.
Feel your body breathing.
Just a few more rounds of breath on your own.
If your mind travels elsewhere,
Gently return by saying come back.
Come back.
Let's explore our next anchor into the present moment.
You might begin to notice sound.
Notice sound from far away.
Expand beyond the music and the voice of this meditation.
As you do,
See if you can include all of it into your experience.
Not pushing anything away,
Not labeling anything,
Just let it be part of it.
Now notice sound a little closer in.
Maybe within your house or space you're in.
No judgment,
Just include it all.
Finally,
Notice sound close in.
The sound of this meditation.
Maybe sound within you.
Like the sound of your breath.
A swallow.
A subtle heart beating within you.
Sit for a moment anchored in this awareness.
If it's useful,
Simply saying come back if you veer off.
The last anchor we'll explore today is your body.
You might feel supported anchored in the awareness of the breath or the sound instead.
Or come with me as we explore our last anchor together.
Can you feel yourself in space and time?
Notice which parts of the body make contact with something else.
Maybe your seat.
Your feet upon the earth.
Your clothes against your skin.
Or your hands resting in your lap.
Be aware of any sensation you might feel.
Like temperature,
Cold,
Warm,
Even neutral.
Sensations like aches and pains are most obvious.
But also be aware of the parts that feel open and free.
Including all sensation,
No judgment,
Or labeling.
Can you connect to gratitude for all that your body does for you?
All the places it has taken you.
If it feels supportive,
Stay with this for a moment.
Repeating the mantra come back if you get distracted.
Now as you reflect on these anchors of breath,
Sound,
And body.
Notice when you felt the most present and connected.
Let's take a little time to come back by using the anchor that felt the most supportive.
I'll watch the time as you practice coming back into presence.
Feel free to begin now.
As we arrive back together,
You might notice any shifts you might feel.
Maybe less contracted,
Nourished,
Maybe even more like you.
As you move into the rest of your day,
Remember your favorite anchor and use it to come back
when you find yourself caught up in the past or future.
As Zen Master Thich Nhat Hanh said,
Nothing is as important as my peace,
My joy.
When you feel ready,
Begin to bring some movement back into your body.
And brighten your eyes slowly arriving now into this moment.
Thanks so much for meditating with me today.
Stay present,
Stay anchored.
