Written by:

Updated on:

January 24, 2024

Introduction

In this anchor breathing mindfulness meditation script, you are invited to gently tether attention to the breath for an experience of steadiness. In meditation, many of us struggle with a wandering mind. Using an anchor, such as the breath, can help hold the distractible mind steady on one point of focus. Any time we observe the mind has wandered from the anchor, breath, we simply return.

It is a misconception that a successful meditation practice is one in which the mind never wanders. Instead, success is in the speed with which we notice the mind has wandered, and the quickness with which we return to the anchor, breathing. To spend time judging ourselves or wondering why the mind wandered and to what is unnecessary. By letting go of self-criticism, we can more quickly return to the breath.

This meditation improves our focus, preparing us for more advanced meditations. Consistent practice also improves our concentration outside of meditation, for improved clarity, productivity and decision-making. 

  • Practice Time: <15 minutes
  • Purpose: Mindfulness of Breath
  • May Help With: Concentration, Focus, Reduced Stress
  • Practice Level: Beginner
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Here’s a Sample of the “Anchor Breathing to Experience Steadiness” Guided Meditation Script:

This mindfulness practice
is your “breathing anchor” practice
where you root your awareness
into the present moment,
like an anchor that roots a ship
to one place.

This will help you to
dissolve anxiety,
decrease stress
and allow the body to heal
in a relaxed, peaceful state.

So to begin,
adopt as comfortable a position as possible.

It’s often best to be sitting,
but you can do it in any posture,
standing,
lying,
sitting,
or even walking.

My guidance will assume you’re sitting,
but adapt the instructions
to whatever posture you’ve chosen.

Sitting with your back upright,
get relaxed
with your spine following its natural curves.

See if you can you can establish a position
that feels dignified,
alert,
and yet relaxed,
and allow your body to settle,
to rest down
into gravity,
letting it be supported
by the floor beneath you
and gently close your eyes,
if that’s comfortable.

anchor breathing, Anchor Breathing to Experience Steadiness

This will help your awareness settle
by lessening external distractions.

Gradually allow your awareness
to gather around the sensations of the breath
in your body.

Where do you feel the breath most strongly?

Be curious about your actual experience,
letting go of what you think should be
happening,
and being with your experience
without judgement.

Now very gently
rest your awareness within
the whole torso.

Can you feel your belly swelling on the in
breath
and subsiding on the outbreath?

Can you feel any movement and sensations
with the breath
in the sides
and the back of the body,
as well?

How to Use the Anchor Breathing Script

This mindfulness meditation script introduces beginners to the concept of a meditation anchor, in this case, the breath. In this accessible concentration practice, we’re reminded that thoughts are ever-present and ever-changing, and that not all thoughts are in need of our attention. 

To use this anchor breathing script in your personal practice, simply familiarize yourself with its contents, or occasionally glance down at it as you do your own meditation.

You might also find it valuable to record yourself reading the script, either word for word, or with the edits that feel most authentic to you. You may use this recording to guide yourself, or use it to share mindfulness meditation with others.

This script may be particularly useful for those struggling with rumination or intrusive thoughts, as it offers a means of practicing turning the mind’s attention to the object of your choice, or the anchor breath.   

Conclusion

The mind wanders, that’s just what it does. Mindfulness meditation isn’t about numbing activity in the mind or stopping thoughts. What mindfulness meditation can do is train the mind to remain still, despite ever-arising thoughts. Using the anchor breathing practice, we can reclaim agency over which thoughts we chase or otherwise turn our attention to. 

About the author 

Sara-Mai Conway

Sara-Mai Conway is a writer, yoga and meditation instructor living and working in Baja Sur, Mexico. In addition to online offerings, she teaches donation-based community classes in her tiny, off-grid hometown on the Pacific coast. She is a certified 500-hour Remedial Yoga and Applied Mindfulness Advanced teacher with Bodhi Yoga Spain under the Independent Yoga Network (UK).