Here comes the second part of 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:
Follow a breath from start to finish. All the way in… and all the way out…. … breath in your own pace over and over again…
This is the essence of this exercise – just being in the moment. Each inhalation is a new beginning, and every exhalation is an opportunity to let go completely. You do not have to do anything about your breathing, it takes care of itself… Observe and accept your experience in this moment without judgment, paying attention to each inhalation and each exhalation.
As you turn more deeply inward, begin to let go of any noises around you. If you are distracted by sounds in the room, simply notice them and then bring your attention back to your breathing.
Notice how it feels in your body when you are breathing, the small, small changes in the body that follows from an inhalation and an exhalation. Every breath is unique. Be open to what it feels like when you breathe, all the way… …and what you experience at this particular exhalation. Follow the full breath … in and out … as closely as you can. Follow some breaths that way, in your own pace.
Perhaps you will find that your attention is wandering away almost all the time. That is ok, it’s normal. The mind has its own life and wanders by nature – the aim is not to make the mind empty, not getting rid of all impressions, but rather becoming familiar with its way of behaving. Just gently refocus your awareness to your breathing. If you would like to sharpen your concentration, you can quietly note ‘IN’ when you follow the inhalation and ‘OUT’ when you exhale… Take a few breaths at your own pace in that way…
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