Anchoring Your Attention

“It helps to have a focus for your attention, an anchor line to tether you to the present moment and to guide you back when the mind wanders. The breath serves this purpose exceedingly well. It can be a true ally. Bringing awareness to our breathing, we remind ourselves that we are here now, so we might as well be fully awake for whatever is already happening.” (Jon Kabat Zinn)

Just as sailors choose different anchors for their boats based on varying conditions, you will need to select appropriate anchors to maintain your stability during turbulent times. Consider the questions below to help you:

• Can you recall moments when something external captured your attention and distracted you away from yourself?

• What anchors have you used in the past to help focus your attention on the present and all that it has to offer?

• Do you notice that some anchors are more effective when you feel calm, while others seem to work better during times of agitation or stress?

• When you bring your focus back to the present moment, do you recognise and acknowledge what you truly need that will benefit you?

• When you notice that you can more easily ground your focus in the present moment, are you able to slow things down and explore your attention with a sense of friendliness and curiosity?

The next time your mind starts to drift, consider using one of these mindfulness meditation anchors to come back to the present:

• Mantra: a specific word or phrase to focus on

• Sensations: becoming aware of your body or performing a body scan

• Sounds: tuning into music, nature, or any surrounding noises

• Breath: noticing where in your body you feel the rise and fall, along with the natural pauses at the end of each inhale and exhale

• Sight: observing your surroundings and focusing on one particular object in detail

• Smell: identifying any noticeable aromas in your environment

• Touch: placing a hand on your heart or using a soothing tactile object

  
  

“Anchors remind us that when life’s winds blow and the seas get stormy, we all do best when tied to something solid and true!”