When a boat is anchored in a port, it does not need be ridigly fixed, unmoving, in order to be secure. If it did, the inflexibility of the set up may leave the boat and its achor to break apart. Instead its strong but flexible rope means it is free to float on the water, bobbing this way and that, but never too far to get into trouble because its anchor keeps it steady.
Even if strong winds blow causing temporary chaos, the boat can safely ride waves, but keep where it needs to be, due to the anchor way below keeping it secure.
When practicing mindfulness we use “anchors” in the same way a boat does.
The word “anchor” is used to describe the thing we are focussing our attention on in a practice. Each time the mind wanders, which is will, we notice that it has gone off (like a boat gently floating a little bit in one direction on water) and then we gently bring it back. An anchor can be anything. Breath, body, sounds, tastes, a strange stone in the pocket, a beautiful picture on the wall. As long as it is a tangible object outside of the thoughts in your mind it will work.
The purpose of the anchor is not to retain your full attention for the entirety of a practice, but to act as a steady and strong holding place which is always there for you to return your mind to. As this anchor is in the forefront if your mind, unhelpful and distressing thoughts will eventually be in the background. They do not have to disappear, they can come along for the ride too. But the anchor keeps your energies all in one place steady, centred and calm. Even if strong winds blow in your life, you can keep returning to your anchors to remind you that you can be steady and safe and the storm will pass
When trying mindfulness many people are first introduced to the breath as an anchor. The breath can be a fantastic anchor because regulating it also helps to calm the sympathetic nervous system down and is therefore inherently calming. But many people struggle with the breath. Either because they are prone to panic attacks or because it just seems a bit dull. The next one to try then is the body. Again the body can be very helpful because we hold so much emotion in it that by being more body aware we can work directly with those pesky emotions. But again, that may not work for everyone too. There may be too many distressing emotions, or just not enough to notice.
Sounds for many people are rich and calming. Always there and not asking too much. So you can sit and practice for a few minutes and just focus on what you hear. Outside, especially woodlands, are fabulous places to tune into your hearing. Other anchors can be walking down the road and noticing your feet. Eating your dinner use the anchors of taste.
Whatever you choose, the process every time is ALWAYS the same. Place your attention on your anchor, when the mind wanders (not If, but when) become aware that it has wandered and then with kindness and curioity bring it back to the anchor. Repeat this cycle as many times as you need. You are not getting it wrong because you are merely noticing what is going on in your mind.
So if you are trying mindfuness and struggling a bit just try differerent anchors. Everyone is different. And your anchor can be as unique as you