A Breathing Anchor for Your Wandering Mind

Here’s a Sample of the “A Breathing Anchor for Your Wandering Mind” 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.

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?