Anchors To the Present Moment
Let’s Meditate
Guided by Lauren Free

So take a moment to find a spot that feels comfortable, or maybe even cozy if that feels good. During today’s practice, you can be sitting, lying down or even standing. Feel free to bring anything into your area that might feel supportive. I really like layers, pillows or sometimes water. But maybe it’s nothing. Whatever works for you. 
If you need a little bit more time, feel free to pause this recording, because we’re about to get started. 
[bell sounds]

So as you’re getting settled, I invite you to, with your eyes open, let your gaze wander around the space you’re in. To really slow down, and start noticing the room or what’s outside, wherever you are, start noticing in a little more detail. Maybe in a way beyond how you’ve normally seen the space before. 
How might you notice this space if it were an art exhibit. Maybe the shapes, the colors, the textures. The light, the shadows, the details. The big picture. Whatever it is, just noticing. 
And also noticing, is there anything in the room that feels good or maybe just neutral to notice. What does it feel like? Is there a feeling associated, or maybe a sensation? Now noticing you and how you’re responding. Just noticing. 

I invite you to close your eyes or if you’d rather, keep them open to let your gaze settle a little. Taking a moment to focus on this moment. Not trying to accomplish or change anything. 

I encourage you to play with this idea of finding an anchor that you like. An anchor back to the present moment. Maybe it’s the breath, although not everybody likes the breathe, sometimes the breathe can be dysregulating or activating to people. Maybe it’s the sounds of the space or sounds of the guide in the meditation. Maybe it’s the weight of your body against the ground, your chair, wherever you are. Maybe it’s the texture of your clothes. Maybe the pieces of yarn on a fuzzy sweater. Maybe its one of the sights you saw a little while ago. Whatever feels like a safe and grounding form of the present moment to come back to. 

So take a moment to play with that. Finding an anchor to the present moment, one that works for you. 
Sitting with this anchor. Just noticing.

Remembering, you can return to this moment. The present moment. At any time. To the sounds, the sights, your breath, or your body. 

In meditation, we’ll often hear people talk about equanimity. Which is just to sit with things as they are, good or bad. Clear or uncertain. Just to make room for it. Not trying to judge, or control, or change the situation. Just making space for whatever the truth in this moment is. 

I invite you to take a moment to notice the sounds around you. 
Maybe there are sounds from this recording. Maybe there are sounds right in your space. Maybe there are faraway sounds. 

Can you hear any sounds inside yourself? Maybe breathing, stomachs, something else? Can you notice the sounds with a sense of equanimity. Maybe somebody is interrupting your meditation. Can you notice the sounds that maybe aren’t supposed to be here. Sit with them as they are, just making room for them. Trying not to judge them. 
Just noticing sounds. 

If at any point, your attention waned, or your mind has wandered away from focusing on sounds. Just notice, where did you mind go? Gently bring it back to sounds. 
This is a normal part of meditation. Noticing where we go, bringing ourselves back. It’s like flexing a muscle. So if your mind wandered I’m celebrating you. Good job, you noticed your mind wandered, that’s the practice.
 So if you’re one of those people who feels ok with noticing the breath. Go ahead and play with noticing your breath. 

If your breath doesn’t feel like a good fit for you right now, stay with noticing sounds or choose another anchor. Or play with paying attention to the breath, knowing that if at any moment it feels overwhelming, you can always come back to other anchors to the present moment. Sounds, sights, sensations. Knowing that you can really titrate your experience to what you need. Shifting your focus on the breath, then maybe off the breath to something else. 
I invite you to focus your attention on each in breath and each out breath. Not trying to change it. 
Maybe noticing the sensation of air on your nostrils. 
Maybe noticing where your body moves when you breath. 
Just being with the breath. 

If at any point it feels more supportive, inviting yourself back to that safe anchor. Sounds, sights, sensations, whatever it is. 
Remember you can revisit whatever anchors you to the present moment. Even just for a moment. Anywhere you are, any time you choose. 
[bell sounds]