957: A Breathing Anchor for Your Anxious Mind

In today's episode, Gina shares a guided meditation with listeners that focuses on using the breath as an anchor. The meditation unfolds over time with guidance to return awareness to the breath, thereby maintaining mindfulness throughout. Improve your peace of mind and meditation skill with this simple guided meditation. Listen in today!

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What is anxiety?

Quote:

We can endure almost anything if we are centered if we have some focus in our life.You can endure if you have an anchor.

-Renita J. Weems

Chapters

0:00:24 Introduction to the concept of a meditation anchor

0:01:20 Purpose and benefits of using an anchor in meditation

0:02:07 Different types of anchors, focusing on the breath

0:03:10 Other potential anchors: body sensations, sounds, visuals, mantras, etc.

0:04:13 Importance of using a meditation anchor and its benefits

0:05:05 Introduction to Breathing Anchor Practice of Mindfulness

0:06:06 Settling into a Comfortable Position for Meditation

0:07:03 Focus on the Physical Sensations of Breathing

0:08:51 The Goal of Mindfulness: Observing the Present Moment

0:09:45 Stepping Back and Observing Yourself

0:10:03 Embracing Inner Experience: Finding Balance

0:10:28 Tuning into our Inner Experience

0:11:18 Gaining insight through detachment from thoughts and feelings

0:12:16 Observing the shifting nature of thoughts and ideas

0:12:53 Focusing on the Sensations and Movements of the Breath

0:13:32 The Power of Anchoring in the Present Moment

0:14:19 Using the Breath as Your Anchor

0:15:19 Succeeding in the practice of remaining with the breath

0:15:47 Finding Focus Through Breath Awareness

0:16:53 Gratitude for the Practice

0:17:01 Finding Strength in Centeredness and Focus

Summary

In this episode of the Anxiety Coaches Podcast, we explore the concept of using a breathing anchor during meditation to calm an anxious mind. A meditation anchor serves as a focal point that helps to maintain presence and prevent the mind from wandering. One of the most accessible and commonly used anchors is the breath. By directing our attention to the physical sensations associated with breathing, we can ground ourselves in the present moment.

To begin, find a comfortable position and maybe close your eyes. Focus on the natural movement of your breath and take notice of where you feel it the most in your body. Engage in non-judgmental curiosity and let your focus settle on the breath without forcing or changing it. As you continue, remain aware of any thoughts that arise, but avoid reacting or becoming overwhelmed by them. Remember that thoughts are not hard evidence – they simply exist, and we have the power to choose how we respond to them.

With consistent practice, the ability to detach from thoughts and feelings can be developed. By observing these mental phenomena without giving them too much meaning or influence, we can gradually shift our perspective and regain a sense of control. This detachment allows us to gain insight from our thoughts and feelings without being consumed by them. We recognize that our minds and hearts are not rigid, but instead are capable of change. By directing our attention back to the breath, which serves as our anchor, we remain rooted in the present moment.

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