Prof. G.'s
Mindfulness/Anchoring Course


Practice Session 3

Your health is bound to be affected
if day after day you say
the opposite of what you feel
             ~ Boris Pasternak
             Doctor Zhivago

Hello Class -

This is the third 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.

By now you probably have an idea of how to do Anchoring/Mindfulness. And by now you may have noticed that your mind is busy. Remember, busy is the nature of the thinking mind. You cannot stop it any more than you can stop the puppy from squiggling. However, if you don't pay attention to it, the mental processing of the thinking mind fades into the background of consciousness and in time will not distract you.

In this session you will practice Anchoring/Mindfulness for 15 minutes. Or, if that isn't right for you now, do 5 or 10 minutes, or whatever you can. I'll keep track of the practice time up to 5 minutes. If you want to practice for the entire 15 minutes, stop the audio when I say "Start" and stop practicing when you wish to. You may use a timer; there's one in the Anchoring Tutorial Quiet Room

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

Follow my instructions on the audio that's linked at the top of this web page. You can access the audio from this web page and/or download it to you computer, mobile device, or audio player -- whatever works for you.

Do this session two times today and two times tomorrow. Then move on to Practice Session 4

Let's begin today's practice.

Before you proceed any more, I want you to...

Sit straight.

Uncross your legs so you don't restrict blood and energy flow in your body.

Place your feet flat on the floor so you can ground yourself to the earth.

Relax your hands and forearms. Imagine any tension draining out of your fingertips and into the air.

Bring your shoulders down from your ears to release the tension in your shoulders and neck.

Breathe easily and naturally. Let the air breathe you.

Close your eyes and focus your attention on your feet touching the floor. for a minute or two. Be as still and quiet as you can be. This will help you transition from whatever you were doing before this to practice.

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 five minutes have elapsed and then the audio will stop.

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.

If you are having trouble focusing, try counting your breaths silently from one to ten.

OK? Start the audio.

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