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Mindfulness for Busy Minds: Anchored Attention Technique
Here's the script for Mindfulness for Busy Minds: Daily Practices for Focus:
[Warm, inviting tone]
Hey there. Welcome. I know today might feel like a whirlwind – with holiday preparations ramping up, end-of-year deadlines, and that particular December energy that can sometimes feel more chaotic than calm. Today, we're going to create a small pocket of stillness right in the middle of all of that.
[Settling in]
Find a comfortable position. Whether you're sitting, standing, or even lying down, just allow your body to feel supported. Take a deep breath in... and a long, slow exhale. [PAUSE]
Close your eyes if that feels comfortable. If not, just soften your gaze. Notice how your body is making contact with whatever is supporting you right now. Feel the subtle weight of gravity holding you steady. [PAUSE]
Today, we're practicing what I call the "Anchored Attention" technique. Imagine your mind is like a busy harbor – thoughts are ships constantly moving, coming and going. Your breath is the lighthouse – steady, constant, unchanging.
[Main Practice]
Begin by bringing your attention to your breath. Not trying to change it, just noticing its natural rhythm. Imagine each breath as a gentle wave, rolling in and rolling out. [PAUSE]
When you notice your mind drifting – and it will drift, that's completely normal – imagine you're a kind, patient harbor master. No judgment, just gently guiding your attention back to the lighthouse of your breath. [PAUSE]
If thoughts surge like busy ships, acknowledge them. "Oh, hello planning. Hello worry. I see you." Then softly return to your breath. [PAUSE]
Your mind will wander. That's not a failure – that's the practice. Each time you return is like strengthening a muscle of attention and compassion. [PAUSE]
In these moments, you're not trying to stop thinking. You're simply choosing where to place your focus. Like adjusting a camera lens, bringing clarity to this present moment. [PAUSE]
[Closing]
As we complete our practice, take one more deep breath. Notice how you feel – maybe a bit more spacious, a bit more centered. [PAUSE]
Today, carry this lighthouse image with you. When you feel overwhelmed, remember: you can always return to your breath, to this moment of steady attention.
Breathe well. Be well.
[End]
Timing breakdown:
- Welcome/Centering: 0:00-0:30
- Settling/Breathing: 0:30-1:00
- Main Practice: 1:00-4:00
- Integration/Closing: 4:00-5:00
This content was created in partnership and with the help of Artificial Intelligence AI
Published on 1 year ago