Member-only story
3 Anchors to Stay in the Moment
Cheat “codes” for mindfulness and meditation
I teach Hatha yoga, which encompasses both Yin and Yang practices built around a series of postures or poses. Sometimes, students hold a posture for seconds; in other practices, the pose is held for 3 or more minutes. In restorative yoga, stillness is practiced for 10–15 minutes or longer. But the question for all is the same: What am I supposed to do?
Yogas citta vritti nirodhah, or translated and simplified, yoga is the stilling of the mind. Patanjali’s second yoga sutra defines the purpose of yoga, and that purpose is… to do nothing. I’m supposed to still my mind while holding these postures.
I often recommend, because stilling the mind can be a feat more challenging than any yoga pose, that students focus on one of three anchors. The anchors can shift and change depending on the practice and its themes, but these are the basics:
1. Physical Sensations
Depending on the pose and intention of the practice, you can focus on what you’re feeling in the body. What sensation is the posture creating? Do you feel it in your lower back, hip flexor, or maybe in your neck?
Bringing your awareness to sensations is common in Yin but can also be used in daily life. You can also expand…
