Here’s a Sample of the “Anchor Respiratory to Experience Steadiness” Guided Meditation Script:
This mindfulness practice
is your “respiratory anchor” practice
where you root your awareness
into the current moment,
like an anchor that roots a ship
to at least one place.
It will make it easier to to
dissolve anxiety,
decrease stress
and permit the body to heal
in a relaxed, peaceful state.
So to start,
adopt as comfortable a position as possible.
It’s often best to be sitting,
but you may do it in any posture,
standing,
lying,
sitting,
and even walking.
My guidance will assume you’re sitting,
but adapt the instructions
to whatever posture you’ve chosen.
Sitting along with your back upright,
get relaxed
along with your spine following its natural curves.
See if you happen to can you may establish a position
that feels dignified,
alert,
and yet relaxed,
and permit your body to settle,
to rest down
into gravity,
letting it’s supported
by the ground beneath you
and gently close your eyes,
if that’s comfortable.
It will help your awareness settle
by lessening external distractions.
Steadily allow your awareness
to assemble across the sensations of the breath
in your body.
Where do you’re feeling the breath most strongly?
Be inquisitive about your actual experience,
letting go of what you’re thinking that needs to be
happening,
and being along with your experience
without judgement.
Now very gently
rest your awareness inside
the entire torso.
Can you’re feeling your belly swelling on the in
breath
and subsiding on the outbreath?
Can you’re feeling any movement and sensations
with the breath
in the perimeters
and the back of the body,
as well?
