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3-Anchor Meditation: Extended Practice

7 Min
31 Favorites

Deanna Burkett, MA, MS
Mindfulness & Meditation Teacher
* The two longer versions of the 3-Anchor meditation are totally different recordings from the 3-min version, with slightly different instructions in each recording* When we are stuck in reactivity--fear, sadness, anger, restlessness--awareness can feel tight and small, like tunnel vision, and in this contracted condition it's difficult to break old habits or to see possibilities for new thoughts, emotions, and behaviors. This 3-Anchor meditation can help with softening and widening awareness, to give ourselves the space to move more freely and intentionally. Please feel free to reach out with thoughts, questions, or objections! :) I would love to hear from you. ~Deanna
From the community
4 reflections
I learned that...
I don’t find meditation 🧘🏻‍♀️ on sounds very helpful since it’s usually very quiet where I am at.
Walter J
Rather simple session, basic instructions and not too much depth. Probably good for a newer meitationer.?! ❤️☮️🍀
Anchor meditation
I liked this exercise. It's new to me. It anchored me in a way I can be receptive to. It's not just breathing. It's calm awareness. When you said to open my eyes and while looking around, be aware that I'm seeing things from my body. Mindfully aware. Things I am not used to noticing. Such as, the cicadas outside my window became louder towards the end of the meditation. I just noticed I can hear my clock on the wall ticking. My stomach growling. It's otherwise very quiet here. I will use this again. Peace is how I feel. All over. I wish you the same.
I realized that thinking about something, takes away my ability to experience anything. When I stopped to really see, hear, and feel, I felt my mind clear and my emotions balanced out
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