Mindfulness: The breathing anchor exercise part 1/3

The second of 3 main exercises within mindfulness is the breathing anchor. The name comes from using the breath as an anchoring point since our breathing is always with us and hence we can use it to anchor us in the present moment. This is a seated exercise, in this version in total 5 minutes. I will post it in 3 parts. Again, the dots stand for pauses if you record your own versions:

Sit on a chair with your back straight and shoulders lowered in a position that is awake and alert. The position shall help you to be here and now. Take a moment and just sit so that the body gets calm…
Close your eyes or keep them open with a softened gaze… Try to have a feeling of being open and present at every moment…

Now focus your attention on how your breathing feels… Allow your breath to find its own natural rhythm. Follow a few breaths at your own pace and notice where in the body you feel it the most when you breathe in and out: Is it in the nostrils, nose, mouth, throat… the chest expanding when inhaling and collapsing when exhaling … upper abdomen or in your stomach… Invite your full attention to flow with your breath.

Do not change your breathing pattern, just let it come and go, and just feel where you feel it the most. Then aim your attention to where you feel your breathing the best and try to keep your attention there. Just focus on being in the moment and lose the daily chores you have to do later…

And when you notice that your attention has moved away, no matter where it has gone: to images, sounds, thoughts or bodily sensations – let them be as they are in the background, and draw your attention gently back to your breathing…

#breathinganchor minfulnessexercise mindfulbreathing