This is Part 3 of Meditation Made Simple, a three part Mindful Monday series designed to help you move from “I can’t meditate” to “I can meditate.”
We have already explored two important truths: showing up for yourself means you are meditating, and having thoughts is a natural part of practice.
So what do you do when thoughts appear?
You return to an anchor.
What Is a Meditation Anchor?
An anchor is something specific that you choose to focus on. It gives your attention a place to return when random thoughts pull you away.
Your anchor could be your breath. It could be a mantra, affirmation, word, or phrase that you repeat. It could also be the voice guiding your meditation.
There is no need to become frustrated when you notice that your mind has wandered. Noticing is the moment of awareness. Returning to your anchor is the practice.
The Practice of Returning
Meditation is not about holding perfect focus. It is about returning, again and again.
You show up for yourself. You become still and quiet. You notice a thought. You let it go. Then you bring your attention back to the anchor you chose.
Each return strengthens your ability to be present. Over time, that practice can help you feel steadier when life becomes busy, more aware of where your attention goes, and more confident that you have a way to come back to yourself.
Try This Simple Meditation
- Sit comfortably and allow yourself to become still.
- Choose your breath, a mantra, or a phrase as your anchor.
- Notice when a thought carries your attention away.
- Let the thought go without criticizing yourself.
- Return your attention to your anchor.
That is meditation. You do not need to do it perfectly. You need a practice that helps you return.
If you are ready for guidance, structure, and encouragement as you build that practice, Meditation Made Simple begins September 8. Begin where you are, and let this be the moment you start believing, “I can meditate.”
Explore Meditation Made Simple and upcoming meditation offerings