In this meditation, I guide you through a simple practice using three anchors of awareness: the body, the mind and the breath.
This approach reminds us that everything we need for meditation is already within us. By returning to these three centres, we can ground ourselves in the present moment at any time.
We begin by settling into the body, becoming aware of physical sensation and the contact we have with the world around us. From here, attention gently expands to include the senses, what we can feel, hear, taste and see.
The practice then moves to the mind, noticing thoughts as they arise in the present moment, before returning again to the breath, observing its subtle rhythm and variation.
By moving between these three anchors, you are invited to develop a steadier, more flexible awareness, one that can remain present and responsive throughout your day.
This meditation offers a moment of calm, whether you are pausing during the day or winding down before sleep, helping you feel more grounded, aware and centred.
This meditation supports focus, grounding and present moment awareness.
Chapters:
00:00 – Introduction
00:23 – The three anchors
00:32 – The bell
00:40 – Practice as openness
01:13 – Settling the body
01:25 – Awareness of the breath
01:50 – Beginning with the body
02:24 – Body as gateway to the present
02:40 – What am I perceiving?
03:00 – Allowing awareness to settle
03:20 – What am I touching?
03:30 – Whole body awareness
04:17 – The senses
04:42 – What can I see?
06:10 – Moving to the mind
06:55 – Thoughts in the present moment
07:40 – Returning to the breath
08:40 – Subtle awareness of breath
10:36 – Moving between the three anchors
11:39 – Closing bell