Companion to The Mindful Vegan Book Meditation Practice: Day 2

This is Lanny Muelrath and this is the audio support for day two of the Mindful Vegan,

A 30-day plan for finding health,

Balance,

Peace,

And happiness.

Today's practice is for two minutes,

Including instruction,

Though you are welcome to practice for longer.

Today we'll add the next important element to your practice,

Anchor.

Begin by re-establishing position from day one,

Whether seated on a cushion,

On the floor,

Or in a chair,

Let your position be upright and attentive while at the same time comfortable and at ease.

Let your hands relax in position on the tops of your thighs,

On the arms of the chair,

Or folded in your lap.

Feel your body on the cushion or chair and take a deep breath or two to help gather your attention and become aware of your body in the present moment.

Once you are settled into position,

It's time to find your anchor,

An important element of mindfulness meditation practice.

The natural movements of the breath will be your anchor today.

First,

Simply notice that your body is breathing.

Feel the expansion and contraction of the belly,

The rising and falling of the chest as you breathe.

Now bring your attention to the breath where it enters and exits your body at the nose.

Can you feel the breath as it flows into and out of your nostrils?

Any coolness,

Warmth,

Tingling,

Flow of other sensations right beneath the nose?

Because this area is more precise than anywhere else in your body for feeling the breath,

It will be your anchor point,

The object of your focused awareness.

This practice will help you build concentration and the anchor is the point to which you return your attention during meditation practice.

Allow the breath to continue naturally and when your mind wanders,

Which it will,

Let go of that thought or feeling and return your focus to the breath.

In this way,

Meditation trains you to be in the present.

When the time is up and the sound of the chime occurs,

Gently open your eyes.

You are welcome to sit beyond the chime for longer practice.