Welcome to this three-step anchor space.
This particular practice is known as the responsive three-step anchor space and can be used in times when we might be experiencing something challenging,
Difficult or upsetting.
It may be that these unpleasant experiences or experience might be related to thoughts or feelings or sensations in the body,
Like a particular kind of pain.
And similar to the three-step anchor space that we use maybe throughout the day to become more present,
To drop into a space of maybe more mindfulness or even having a moment of mindfulness,
We use this same pattern.
So firstly bringing awareness,
Becoming aware of and recognizing what's happening right now in this current experience.
How is my mind?
How are my thoughts?
Where are my emotions at?
How am I feeling?
How am I feeling in my body?
Dropping into this moment-to-moment awareness,
Carving out this small amount of time to become aware,
Bringing attention to this current experience.
And then moving to gathering.
Gathering full attention to the sensations of the breath,
The breath as an anchor.
And maybe if the breath is not a suitable anchor right now because of particular thoughts or emotions,
Sensations in the body,
That's okay.
Maybe gathering through the hands as an anchor,
Or gathering through the feet as an anchor.
Maybe becoming aware of the weight of the hands,
Sense of touch,
Or perhaps the feet,
And a sense of groundedness.
Gathering maybe the scattered feeling of sensations in the body or thoughts in the mind,
Emotions running through all of your being,
Gathering them into your anchor.
And then slowly and in your own time expanding,
Expanding your awareness to the whole of the body now.
Maybe even moving up,
Scanning the whole of the body from your toes all the way up,
Your legs and your torso,
All the way to the top of your head.
And then letting the scan flow and drop down your body as if following gravity all the way down to your toes.
Becoming aware of any sense of posture and just becoming aware of moving and expanding out into all the sensations in the body,
Letting the body feel this experience,
This present moment.
And maybe if the difficult feelings or sensations are still lingering,
Maybe directing some attention towards them alongside focus on your breath.
Maybe breathing into that difficult or uncomfortable experience.
It could be a pain in your hip or a pain in your heart.
Maybe breathing in as you draw your focus towards that difficulty.
And breathing out,
Maybe bringing a sense of softness or opening up.
You might even say to yourself,
I'm open.
Let me feel this now.
It's okay,
Let me feel this.
And being with that as long as you need to.
Maybe lingering for a moment more or maybe that's enough.
And if that is enough,
Expanding beyond the space of your body,
Sensing into the air all around your body,
That space everywhere around you.
Sounds and the space around you,
Maybe in the room.
Coming back to the awareness of sitting or standing.
Or maybe you're lying down doing this.
Gently opening your eyes,
Maybe looking around,
Giving yourself time to adjust.
Maybe taking a breath and ending the practice.
