Meditation · Mindfulness · EnlightenmentA different anchor
Meditation without focusing on your breath
Breath awareness is one option, not a requirement. In this practice you will use contact with a surface as a reference for attention. You can keep your eyes open and let your breathing look after itself.
Before you begin
Choose a position that works for you. Notice a surface already supporting you: a seat, the floor, an armrest or a tabletop. There is no special posture to hold.
Try the practice
Choose one contact point
Notice where your hand, foot or body meets the surface. Select a point that feels ordinary and comfortable, rather than searching for the strongest sensation.
Notice a simple detail
You might notice firmness, warmth, texture or a small change in pressure. If there is little to notice, that is fine. Avoid pressing harder to create a sensation.
Return when attention wanders
A sound or thought may draw attention away. Bring it back to the contact point when you remember. You can also look at the surface if that makes the exercise easier.
Widen attention again
Notice the rest of the room. Make a small comfortable movement if you wish. End when you are ready and turn toward your next activity.
If this approach does not fit
If paying attention to bodily sensation feels uncomfortable, use sight or sound instead. Look at the surface rather than feeling it, or listen to a neutral sound in the room. You may stop without completing the timer.
Bring it into the rest of your day
Try this for a few moments before a call or while waiting for a page to load. Use it as an available choice, not a technique you must use every time. Different days may call for different anchors.
A question to take with you
Which way of paying attention felt most workable today?