Prof. G.'s
Mindfulness/Anchoring Course


Practice Session 6

In nature there's no blemish but the mind.
None can be called deformed but the unkind.
~ Shakespeare
Twelfth Night


Hello Class -

This is Anchoring/Mindfulness Practice Session 6, our final practice session.

In this session you will practice Anchoring/Mindfulness for 20 minutes. If that isn't right for you now, do what you can. I will not keep track of the practice time. If you wish to keep track of time, use your own timer or the timer in the Anchoring Tutorial Quiet Room.

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

Before we begin, I want you to share the idea that focusing your attention on a mental image can sometimes enhance mindfulness practice.

One option is to imagine a scene in which you feel safe, comfortable, and relaxed. Perhaps this is a place in nature, another's face, a painting, an abstract design, or simply a color. Right now, close your eyes and see if such an image comes to you. If not, think about it over the next few days and perhaps one will arise. Perhaps you will discover several images.

Use your image to create a sense of peace when you are transitioning from a busy state of mind to the quieter mind during mindfulness practice. Also, you can use your image when you feel stressed or out of sorts and need some peace within yourself.

Another option involves an image called the "awareness wheel." The awareness wheel looks like a wagon wheel, with a hub in the middle and spokes radiating to the rim. The hub represents your quiet, inner core. The rim represents busy-mind -- all the thoughts that go with your activities and experiences. During mindfulness practice, you focus your attention on the hub. When your attention shifts to the rim, you refocus on the hub. Right now, picture an awareness wheel in your mind. Later on today, draw one.

Experiment using imagery with mindfulness practice to see what happens.

So now let's begin the 20 minutes of Anchoring practice for today. You keep track of time if you wish to.

Sit straight.

Uncross your legs to free blood and energy flow in your body.

If you are sitting in a chair, place your feet flat on the floor so you can ground yourself to the earth. If you are sitting on the floor, notice your feet and butt touching the floor.

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

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

Breathe easily and naturally. Let the air breathe you.

Close your eyes and focus your attention on being connected to the earth. Be as still and quiet as you can be. This will help you transition from whatever you were doing before this to the practice activity you are about to undertake.

Remember, if your mind wanders, don't worry about it. When your mind wander, refocus your awareness on your Anchor-place. If you have trouble focusing, try counting your breaths silently from one to ten.

OK? Start Anchoring when you're ready. Use the audio if that helps. Right click on the link to download the MP3.

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