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Posted by on Jan 4, 2015

21-Day Meditation Challenge: Day Five – Using Sensation to Anchor the Mind

Using sensation – specifically the sounds around me or the texture of my breath – helps me anchor my mind to the present moment. Once arriving in my meditation seat, I bring my awareness to the sounds of my surroundings. As I take in the sounds around me I try not to label them but instead allow them to simply be there as part of my experience.

You’ll notice that as you continue with this, you will begin to hear more distant sounds that may have gone unnoticed before.

Other times I will use the texture of my breath to anchor my mind. I imagine each inhalation is a growing wave as it inflates my belly and I imagine each exhalation is a receding wave as it pulls my belly back toward my spine. Using sensation in this way grounds me in the knowing that in this exact moment everything is as it should be.

~ Sarah Diedrick