Tame Your Scattered Mind: The Anchor and Release Meditation for Focused Calm

カートのアイテムが多すぎます

ご購入は五十タイトルがカートに入っている場合のみです。

カートに追加できませんでした。

しばらく経ってから再度お試しください。

ウィッシュリストに追加できませんでした。

しばらく経ってから再度お試しください。

ほしい物リストの削除に失敗しました。

しばらく経ってから再度お試しください。

ポッドキャストのフォローに失敗しました

ポッドキャストのフォロー解除に失敗しました

Tame Your Scattered Mind: The Anchor and Release Meditation for Focused Calm

無料で聴く

ポッドキャストの詳細を見る

概要

Hey there, welcome back. I'm Julia, and I'm so glad you're here. You know, it's Sunday morning in February, and I'm guessing your mind might already be three steps ahead of your body, right? Maybe you're thinking about the week ahead, the emails waiting, the decisions to make. That's what busy minds do, especially when we're trying to gear up for what's coming. So today, we're going to practice something I call the Anchor and Release, because sometimes our focus isn't actually broken—it's just scattered like leaves in the wind. And we're going to gather it back.

Let's settle in together. Find a comfortable seat, somewhere you won't be interrupted for the next few minutes. You might notice your shoulders up by your ears already—that's so normal. Just let them drop. Feel your sitting bones connecting with whatever's beneath you. That contact is real, it's solid, and it's your anchor point.

Now, let's breathe. Breathe in through your nose for a count of four, feeling your belly expand like a balloon filling with calm air. Hold it for four. Then exhale slowly for six, like you're blowing out birthday candles. Again, in for four, hold, and out for six. One more time. Beautiful.

Here's where the magic happens. I want you to imagine your busy mind like a browser with about seventeen tabs open. Each tab is something vying for your attention—a worry, a to-do, a memory, something you need to do. Instead of fighting those tabs, we're going to acknowledge them without clicking into them. As you breathe, imagine each thought appearing like a cloud passing across the sky. You see it, you notice it, but you don't grab it. You let it drift by. If you get caught in a thought—and you will, that's not failure—just gently guide your attention back to your breath, like steering a boat back to shore.

Do this with me for the next few minutes. Breathe, notice, release. Breathe, notice, release. There's no judgment here. Your busy mind isn't the problem; it's just doing what minds do. The focus you're building is the ability to choose where your attention goes, not to silence your mind.

As we close, bring your awareness back to your body, your breathing, this moment. You've just practiced something powerful: you've shown your brain that you're in charge, not your thoughts.

Today, carry this practice with you. When your mind starts spinning, take three conscious breaths. That's it. You've got this.

Thanks so much for joining me on Mindfulness for Busy Minds: Daily Practices for Focus. Please subscribe so we can do this together again tomorrow. Take care of yourself.

For great deals today, check out https://amzn.to/47ZqpWT

This content was created in partnership and with the help of Artificial Intelligence AI

まだレビューはありません