Dropping Anchor For Challenging Times

Welcome to this practice of dropping anchor for challenging times.

Begin by acknowledging a challenge in your life right now.

Just take a few moments to connect to this.

Next,

Notice your inner experiences.

Notice any physical sensations that are arising in your body right now.

Notice your thoughts and your feelings.

Now begin to expand your awareness to make space around these challenging thoughts and feelings.

Maybe begin by pushing your feet firmly into the floor,

Noticing the contact and the sensations through the legs as you do so.

Maybe sit up a little taller,

Lengthening through the spine.

Maybe roll your shoulders back to open up the chest.

Next,

You might like to bring your fingertips together and push them firmly,

Noticing the contact between them and any sensations through the arms and shoulders.

There may be challenging thoughts and feelings present right now and there's a whole body around those.

Arms,

Legs and torso.

Next,

Expand your awareness to your external environment.

Maybe take a few moments to just notice four or five things you can see around you.

Maybe check in with two or three things you can hear.

Notice what you can smell and what you can taste.

There may be challenging thoughts and feelings present right now and there's a whole external environment around you.

All the things you can see,

Hear,

Smell,

Taste and touch.

Now maybe check back in with your thoughts and your feelings and physical sensations.

Maybe they've changed,

Maybe they haven't,

It doesn't matter.

Just notice them and allow them to be just as they are.

There may be challenging thoughts and feelings present right now and you have a body.

Arms,

Legs,

Tall spine,

Open chest and there's a whole external environment.

All the things you can see,

Hear,

Smell,

Taste and touch.

Now as this practice of dropping anger comes to an end,

Just begin to connect to what you're doing right now.

Where are you?

Who are you with?

Just see if you can give your full attention to whatever you are doing while allowing the thoughts and feelings to be there just as they are.

This practice of dropping anger has now come to an end.

Thank you for listening.