Practice Theme
Today we will add a very important tool - finding an anchor point in the breath.
Following the whole breath in and out is very relaxing. This is a good practice to use anytime you want to bring greater ease to your experience. You can also come to concentration this way, but finding a particular anchor point is an important tool in establishing and steadying concentration. In fact, use of the anchor point will help foster both alert concentration and knowing ability (self-knowledge at very subtle levels), as well as calm. Using an anchor point will also be helpful in challenging circumstances of daily life, providing a home base of safe space to return to when the mind has gotten lost. It has a further critical function in learning to aim the breath and attention.
Your anchor point will be where the breath is easiest to observe, where it is most apparent, most pleasant or most pronounced. The traditional anchor points are the tip of the nostrils or the belly. Some traditional teachers are very emphatic about where to place attention - for different reasons. For now you will chose one and become comfortable with it. You can explore options later in your practice.
Instructions - Using an anchor to focus and to establish concentration
In your sitting today, please notice where the breath is most easy to observe, where it is most apparent, most pleasant or most pronounced. This will become your anchor point.
If a no particular location is an evident anchor point or if it is hard to choose, use the tip of the nostrils or the belly. Stay with that anchor. For now and for a long time find one place to be your "anchor" or your "home" in the breath. Gently return to it again and again, whenever you find attention has wandered from the breath.
Decide to be very interested in the experiences at the anchor point. There may be sensations of warmth or coolness, tickling, spaciousness or areas of hardness, firmness, or spaces that are impenetrable. Do not try to change or manipulate anything. Do not name experiences, but instead just feel the experience, feel what is there. You are not watching your breath or imagining it, you are one with the breath and the body.
As in the previous exercises, your attention will be drawn to other things. This is not a problem. It is natural, normal. The skill is in noticing where attention is, not in vigorously holding yourself to the breath.
When you notice that attention is on some other object, gently return to the breath. Return again and again. You are developing self-kindness and firmness at the same time, returning again and again just to your anchor point in the breath.
Guided Meditation – Establishing concentraton
An audio version of these instructions is available by clicking here.
The guided meditation is about 19 minutes long.
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