Sound As Anchor Of Attention

In this practice,

There will not be a guide of my voice as an anchor.

However,

Once we choose the anchor of our attention,

Whether that be the grounded sensation of your feet on the floor,

Your palms resting in your lap,

And just the feeling of touch,

Or even your breath moving naturally in and out,

We can use whatever we've selected as our anchor of attention and come back to that when you hear the bell.

So the bell will be bringing us back to whatever we've selected.

So inviting you all to find a upright position,

One that feels relaxed as well as uplifted.

And if you haven't done so already,

Bringing to mind the anchor of your attention for the practice today.

When you notice your mind is wandering to thinking,

What will you come back to?

Will it be your hands touching,

Resting in your lap,

Your feet on the ground,

Maybe a particular phrase you use,

Or even your breath,

The physical sensation of each inhale and each exhale.

Again,

Inviting you to select that anchor of your attention and periodically throughout this practice,

You'll hear the sound of a bell.

And when you hear that sound,

Come back gently,

Non-judgmentally to your object of attention.

Let's begin.

With three bells,

I welcome you to come back to this virtual space together and open your eyes if they were closed,

Maybe stretching your body if that's comfortable for you.