This recording invites you to practice with three different anchors for your attention,
And then to choose just one for the remainder of the meditation.
By focusing our attention on an anchor or home base,
We bring ourselves into the present moment and we learn to calm and steady our minds.
So beginning by finding a position that works for you,
Whether that's sitting,
Standing,
Or lying down,
And with your eyes opened or closed.
And if you need to shift your body or your attention at any point in the midst of practice,
Please do whatever feels supportive in the moment.
If the breath is comfortable,
You might begin by taking a few settling breaths with a deep,
Slow inhale through your nose,
And a long extended out-breath through the mouth,
And noticing if you can extend your out-breath just a little longer than your in-breath,
Inviting your nervous system into a more relaxed state.
And when you're ready,
Returning to your natural rhythm of breathing without manipulating or trying to change or control your breath in any way.
And if sound is available to you,
Shifting your awareness to what you can hear in your environment.
The intention is not to seek out sound,
But to just allow it to enter into your field of awareness.
Noticing the coming and going or stability of sound where you are.
And when your mind wanders,
Recognizing that this is part of the practice.
Just gently and without judging yourself,
Returning your attention back to sound as an anchor.
The invitation now is to shift your awareness from sound as an anchor,
To sensing your body as a home base for your attention.
Noticing the points of contact that your body makes to whatever surface is beneath you.
Sensing into those points of contact.
You might bring your attention to your arms resting on your legs or sides,
Your feet making contact with the floor or surface,
And noticing if you can bring awareness to the gentle pull of gravity as your body rests where you are.
Sensing into a sense of being deeply held by that surface.
And when your mind wanders,
Gently and with kindness,
Returning back to your anchor or home base with your attention.
The invitation is to gently shift your attention this time from your body to noticing your breath as an anchor for your attention.
If the breath is uncomfortable to focus on,
Staying with sound if that's available to you or with awareness of your body.
Otherwise,
You might bring your attention to where you notice your body breathing.
Whether that's your breath moving in and out of your nose,
Or the expanding and contracting of your ribcage,
Or the rise and fall of your chest or belly.
Noticing if you can recognize that there's a physical motion with each breath.
Noticing your breath as an anchor for your attention,
And returning back to it over and over again when your mind wanders.
And finally,
The invitation is to choose just one of these anchor points.
Whether that's the sound in your environment,
Or the feeling of your body,
Or the rise and fall of your breath.
Choosing an anchor that feels most supportive for you in this moment.
And in the next 30 seconds or so,
Using this anchor as a home base for your attention.
And each time your mind wanders,
Gently and with kindness towards yourself,
Returning your attention back to your anchor over and over again.
Recognizing that this continued returning is the practice.
And in the next few breath cycles,
You're invited to begin to move out of this practice in whatever way feels right.
You might orient to the space around you with your senses,
Or invite some gentle movement of your body,
And perhaps completing this practice with an offer of gratitude for yourself.
For taking this time to cultivate presence for the benefit of your own well-being,
And for the benefit of others.
Thank you for your practice.
