We often use the breath as our anchor in meditation. The breath is always available and for most people it works really well as the focal point of practice. It is not the best anchor for everyone all the time however. For example, for some experiencing anxiety, focusing on the breath, especially on the sensations in the chest, can be difficult. It can be really useful exploring different ways of anchoring, so that you have just the tool you need as your needs change day to day.

There are innumerable options in choosing an anchor. You can work with a particular place or sensation in the body. You can work with the eyes open, finding a focal point to steady your gaze. One of my teacher’s loves to stare at a candle flame. You can also use a sacred image or any image that holds meaning for you. It can take some practice finding the same sense of presence with the eyes open, but if you think about it, cultivating this ability creates another bridge between our formal practice and our daily lives. In my own practice, I prefer to have my eyes closed, but I spent time sitting with a Korean Zen group where practice was done with eyes open, staring at the wall in front of us. At first, I felt restless. Like I just wasn’t able to drop in, to really feel into my practice. Over time, I found that I was absolutely able to arrive in that same deep place. It also showed me that the inward awareness and outward awareness are not separate. I just need ALOT more practice and maybe many more lifetimes before I will be able to connect as easily, and with the same quality in that outward focus.

Changing your anchor can also help if you find your practice getting a bit stale or if you are struggling with sleepiness or boredom. Keeps you on you mental toes:)

Get creative, explore, play. That is something I need to remind myself of constantly.

Let me know what anchors you explore and how they work for you!

With Metta,

Kim