Anchor Breath Meditation

Anchor Breath Meditation
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The Anchor Breath Meditation

Anchor Breath Meditation is a powerful and simple mindful breathing exercise and relaxation activity for all groups.

Read the following instructions to lead this meditative breathing exercise.

  • Once you are seated comfortably, take these next few seconds to relax.
  • Take a big deep breath to relax more deeply.
  • I will now guide you through a simple meditation.
  • First, we will start by finding our anchor spot.
  • Place your hands on your chest, stomach, or simply place your finger under your
    nose – whatever you feel most comfortable with.
  • These are our anchor points.
  • Here, we can physically feel our breaths traveling through our bodies.
  • Once you are ready, take a deep breath in.
  • Feel the air travel through your chest and fill up your belly.
  • Notice your hand move with your belly as it fills up with air.
  • Focus on how you feel in this present moment, letting go of everything else.
  • Now, we are going to slowly breathe out.
  • Feel the exhale lower your belly and travel out through your nose or mouth,
    whatever feels right for you.
  • Feel the air on your finger— is it warm?
  • Feel your hand sink on your belly as you breathe out.
  • If you feel distracted, go back to your anchor spot.
  • Place both hands on your belly if it helps you.
  • Now, let’s take a few more deep breaths. In and out.
  • Let go of any unwanted tension and focus solely on your breath and the anchor
    point you have chosen.
  • You can do this a few more rounds at your own pace
  • When ready, bring awareness to your fingers and toes, and then you can open your
    eyes
See also  Culture Shock
Moment of Reflection
  • What did you like most about this activity?
  • What did you notice in your body?
  • What did you notice in your mind?
  • How did you feel before and after the activity?
  • Where did you notice tension?
  • Where did you notice ease?
  • What’s one word that describes your experience?
  • Where can you see yourself using this practice?
  • What did you find helpful about it?
  • What did you find hard about the activity?
  • Did your mind feel quiet or busy?
  • How long did it take for you to feel relaxed?

The topics of this publication: healthrelaxationwellbeingself, mindfulness

(Source: Mindful Games book by Susan Kaiser Greenland)

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