Mindfulness: The Breathing Anchor Part 4 of 5

Here comes the fourth of five parts of the breathing anchor, an exercise using the breath as an anchoring point since our breath is always with us and hence can be used to anchor us in the present moment. This is a seated exercise of in total 5-10 minutes depending on pauses/pacing:

…You may also notice feelings arising, like sadness, happiness, frustration or contentment. Acknowledge whatever comes up. Simply notice where your mind went without judging it, pushing it away, clinging to it or wishing it was different. Only refocus your mind and guide your attention back to your breath…

…See now if you can feel the body as a whole – be completely present in your body – like a proud, majestic mountain: stable, grounded, resilient and strong. A feeling of your whole body sitting here – breathing…

…If your mind wanders to thoughts, plans or problems, simply notice that your mind has wandered. Watch the thought as it enters into your awareness as neutrally as possible. Then practice letting go of the thought as if it was a leaf floating down a stream or a could in the sky.

In your mind, place each thought that arises on a leaf or a cloud and watch as it sails out of sight down the stream or over the sky. Then bring your attention back to your breath. Your breath is an anchor you can return to over and over again when you become distracted by thoughts…

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