Prof. G.'s
Mindfulness/Anchoring Course

Practice Session 1

Make the most of yourself,
for that is all there is of you.
      ~ Ralph Waldo Emerson


Hello Class -

Welcome to the first of our Anchoring/Mindfulness practice sessions.

Follow my audio instructions. You can access the audio by clicking on this link and/or downloading the MP3 and saving it on your computer, mobile device, or audio player -- whatever works for you. Right click on the link to download the MP3.

Do this session two times today and two times tomorrow. Then move on to Practice Session 2.

Comments?. If you wish to, tell the instructor how it is going with Anchoring. Any problems? Questions?

The goal of this session is for you to practice Anchoring/Mindfulness for five minutes. Or, if that isn't right for you now, it's OK to do 2 minutes.

If you want to do more than 5 minutes, that's OK, too.

To keep the audio a reasonable length, I'll keep track of the practice time up to 5 minutes. I'll signal when two minutes have elapsed and when five minutes have elapsed. If you want to practice longer than that, turn off the audio when I say "Start" in the audio and practice for as long as you wish to. You may use a timer if you wish to, but how long you practice is not important so don't focus on time. Focus on practicing the method.

If it's been a while since you did the Anchoring Tutorial, please review it before proceeding with this lesson.

Before you begin the audio...

1. As you learned in the Anchoring Tutorial, sit in a comfortable chair or on something soft on the floor with your back against something sturdy.

2. If you are sitting in a chair, uncross your legs and place your feet flat on the floor. If you are sitting on the floor, extend or cross your legs and notice your feet and butt touching the floor.

3. Let your hands rest easily in your lap or let them go wherever they want to go.

4. Pull your shoulders down from your ears to lessen tension in your neck and upper body.

5. Close your eyes. Breathe easily and naturally for a minute or two.

When you feel ready, start the audio. When I say "Start," focus your awareness on your Anchor-place, either your breathing, your back against the wall, or your feet on the floor, grounding you to the earth. I will signal you when two minutes have elapsed and again when five minutes have elapsed.

Remember, if your mind wanders, don't worry about it. The mind always wanders. When you notice your mind wandering, say to yourself "Oh, my mind is wandering" and refocus your awareness on your Anchor-place. Do not try to clear your mind of all thought. Do not get angry with yourself if your mind wanders. And definitely don't stop the audio. Just note with a feeling of kindness that you are frustrated and refocus your awareness on your Anchor-place.

OK? Start the audio.


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