The instructions for meditation are simple. All you need to do is find a comfortable posture and keep your mind tethered to the present moment. You can close your eyes or keep them open. You can practise sitting, standing, lying down, or walking. And you can conduct the session indoors or outdoors, by yourself or with a group of other practitioners. The only essential edict is to keep your attention on the here and now. Easy-peasy, right?  

Well, maybe not so much.

What most beginning meditators discover is the mind has a tendency to wander. And not just a bit, but a lot. This is why the instruction to remain in the present moment is typically accompanied by the further advice to direct your attention to a particular point of focus. And commonly, this point of attention is referred to as an anchor.  

A meditation anchor helps keep you from drifting too far away from yourself. It provides a way back to now. And, it ensures your mind doesn’t get entirely lost in an infinite ocean of thoughts, plans, fantasies, worries, judgments and memories.

If you use a meditation anchor in your practice, you’ll be able to more easily maintain awareness of the present moment. Consequently, you’ll be able to delve deeply into your practice.

So, what are some focal points you can use as a meditation object? Here are some suggestions.

(Or, if you’d like to experience the three most common anchors in one practice, try this guided meditation.)

1. The breath

One of the most commonly prescribed meditation anchors is the breath, and with good reason.

The breath is ever present. Everywhere you go, the breath goes with you. It’s always available. And regardless of your inner weather, no matter if you’re joyful, angry, sad, or scared, the breath is within reach. It’s a constant companion, loyal and true, sustaining you through life’s inevitable ups and downs.

As a meditation object, the breath provides a number of benefits. Most importantly, it offers a portal to the immediacy of here and now. In point of fact, the only breath that ever matters is the one you’re breathing right now. Yesterday’s inhalation is of no consequence. Tomorrow’s is equally insignificant. The only essential breath is this one.

Now, even though the breath is constant, it isn’t always the same. It fluctuates, ranging from quick to slow, shallow to deep, shaky and unsure to steady and reliable. And so regularly bringing attention to the breath in mediation allows you to start to become comfortable with the transient and shifting nature of all things. It allows you to tap into the truth of impermanence.

Another fundamental truth mindfulness of the breath can nudge you toward is the truth of interdependence. In reality, all beings are breathing the same air in a dynamic flow of give and take. Your breath connects you with all beings. When you take a breath, you are inter-breathing with petunias and plankton and pines and all other plant life on the planet. And when you inhale, you’re inhaling the same atoms as amoeba and manta rays and magpies. You are interwoven in the breathing of the Earth. Mindfulness of the breath can awaken you to this truth.

On a simpler level, it can also wake you to the interconnectedness within your own being, to the interplay and interweaving of the energies of body, heart, and mind. If you pay attention, you’ll notice the breath has a certain rhythm when there’s anger present and another when there’s desire or fear, and that the body responds to each of these in turn. In some ways, the breath can be seen as a kind of bridge between these different facets of being

So, using the breath as a meditation anchor has many benefits, and for some practitioners, this focal point of awareness remains a central component of their practice throughout their lives. Indeed, the breath can open you to very deep levels of insight.

Instructions for working with the breath

To connect with your breath as a meditation anchor, it can be helpful to choose a specific place in the body to observe yourself breathing. This might be the nostrils, the back of the throat, the chest, or the abdomen. Choose the place where the breath is easiest for you to sense. But if it works better for you, you can simply observe the whole body breathing.

Once you begin, gently direct your attention to the sensation of breathing in your chosen area or the body as a whole. Notice the subtle movements and fluctuations that occur with each inhalation and exhalation. For example, you might notice the sensation of coolness as air enters your nostrils, expansion and contraction at your chest, the rise and fall of your abdomen, or undulations throughout your entire body.

Do your best to remain relaxed and simply observe yourself breathing. Don’t try to control or manipulate the breath. Instead, let it rise and fall naturally. Allow yourself to simply be present with the experience of breathing.

You might also find it useful to count each breath cycle. This method can further refine your focus and prevent mind wandering. All you need to do is number each exhale up to the count of ten, then begin again once you complete the cycle. When your mind drifts, simply restart the count at one.

Keep in mind, not everyone experiences the breath with the same acuity. For some, the visceral experience of breathing is easy to access, but for others, it’s barely perceptible.

If you find yourself in this second category, you’re not alone. However, there are ways to strengthen your felt sense of breathing. For example, you can place your hand on your belly to better feel it rise and fall as you inhale and exhale. You can also experiment with different postures. You may find the breath is more audible depending on if you’re sitting, standing, or lying down.  Additionally, you might try visualizing your breath, imagining it as light or mist entering and leaving your body.

In the beginning, it can be useful to experiment with a number of ways of working with the breath as a focal point. With time and experience, you’ll discover which approach best supports your practice.

2. Body sensations

Another meditation anchor you can work with is sensations in the body. Like the breath, it’s a dynamic and readily available portal to present moment experience, one that’s ever available to you. Indeed, body sensations are always happening in the here and now.

Plus, these sensations are in a constant state of flux, offering you direct access to the felt experience of impermanence. The transient nature of all things is a powerful truth to grasp, one that can ultimately help free you from suffering.

Furthermore, the body is constantly sending you signals about your internal and external environment, and working with these signals as a meditation anchor can help you access deep insights. The body has its own wisdom, and tethering your awareness to sensations in the body can allow you to perceive things the mind alone can’t grasp.

Additionally, you may come to perceive the profound connection between body and mind, noticing how these two fields of experience are inextricably intertwined

Instructions for working with body sensations

There are a number of ways you can connect with sensations in the body as a meditation anchor. You can work with the body as a whole or hone in on a particular point within the body. If focusing on a particular part, you might choose sensations in the hands, feet, abdomen, or spine. You can systematically move your attention from one part of the body to the next (i.e. a body scan) or you can simply remain open to all bodily sensations as they arise.

Regardless of which of these approaches you take, it’s important to simply observe the sensations without trying to change them, allowing them to arise and pass away on their own. Adopting a stance of curious and friendly interest is key.

Some specific types of sensations to look out for are:

• Heat or coolness.
• Sharpness or dullness
• Tingling
• Twitching
• Pulsing
• Aching
• Stabbing
• Tightness
• Lightness or heaviness
• Expansion or contraction

All these sensations can be triggered by both external factors and internal states. They can be impacted by elements like your physical posture, emotional state, and level of relaxation. They can be subtle or pronounced.

Pay attention to how your perception of them shifts as you continue to practise. Allow yourself to fully experience them, and see if you can notice when they begin and end.

You can also ask yourself questions like, “What does this sensation feel like?” or “Where is it located?” This can help deepen your awareness of the sensations.

It’s important to remember the goal isn’t to seek out specific sensations but to observe whatever arises with friendly interest.

3. Ambient sounds

If you have the ability to hear, a part of you is always listening, scanning for important information about your environment. And sounds are always occurring. No matter where you go or what you do, sounds will be present. This makes them an ideal meditation anchor.

All sounds are made up of vibrations that move molecules in the surrounding atmosphere in a wave-like pattern. When sound waves reach your ear canal, they cause your eardrum to vibrate. These vibrations then travel through your middle and inner ear and send messages to your brain via the auditory nerve. Your brain then interprets the sounds and makes sense of them, categorizing and filtering the information received.

This process is completely involuntary. You can regulate, control, and manipulate your breath and bodily sensations to some degree, but not so with sound. Thus when you meditate with sound as a focal point, the non-volitional nature of hearing offers you an opportunity to practise surrendering to the present moment as it is.  

Additionally, sounds are constantly arising and fading away, reflecting the transient nature of all things. So, working with them as an anchor affords you the opportunity to develop insights about impermanence.        

Furthermore, regardless of the space you inhabit when you practise, your soundscape is bound to offer you a wide range of auditory experiences. This diversity can help capture and perpetuate your interest, keeping you engaged with the here and now.

And, as different sounds evoke different emotions, memories, and associations, you’re likely to gain insights into the various ways you’re impacted internally by external stimuli. For instance, the chirping of birds might evoke a sense of peace and connection with nature, while the roar of traffic may trigger feelings of restlessness or urgency. You’ll consequently come to recognize the connection between your inner world and outer environment. Ultimately, this awareness can help you respond wisely to life’s ups and downs.

Instructions for working with ambient sounds

To connect with the sounds in your environment as a meditation anchor, simply relax and open yourself to the experience of listening. Notice auditory impressions as they emerge and dissolve. Observe them entering your awareness, acknowledge their presence, and then let them go.

As you listen, see if you can notice the qualities of each sound including its pitch, volume, rhythm, and duration. Pay particular attention to how each sound shifts and changes as you observe it.

Also, see if you can abstain from identifying individual sounds. For example, instead of noting the hum coming from the kitchen is a fridge, try to remain present with the experience of the humming itself. Avoid the urge to label, analyze, or evaluate the sounds.

When you notice your mind wandering, gently bring your attention back to the present moment by reconnecting to the sounds in your environment. In this way, you can use sound to tether yourself to the here and now.

You can also ask yourself skillful questions about what you’re noticing, such as:

• What sounds am I noticing right now?
• Do certain sounds draw my attention more than others?
• Are there moments of stillness within the soundscape?
• How are the sounds impacting my state of mind?
• How are the sounds impacting my body?
• Do I notice aversion (the feeling of wanting to get rid of certain sounds)?
• Do I notice attachment (the feeling of wishing certain sounds would continue)?
• Are there any patterns or rhythms in the sounds I’m hearing?

These questions can help guide your exploration of ambient sounds and deepen your understanding of them and how they impact your awareness. But if you find them distracting, then it’s best to let them go.

As a last point, remember there’s no need to judge yourself or the sounds that emerge. Simply be open to the experience, and observe the auditory impressions as they rise and fall.

Other meditation anchors

The focal points of breath, body, and sound are the most commonly used among mindfulness meditation practitioners, However, there are many ways to meditate and a wide variety of other meditation anchors you can try. You could explore working with:

• An image. This could be a candle flame, a flower, a mandala, a sacred symbol, or an imagined landscape. Visual anchors provide a tangible point of concentration that can help still the mind and deepen your practice.

• A mantra. This is a repeated sacred word or phrase. Traditionally, a mantra is given to a meditator by an experienced teacher. It may be repeated out loud, whispered beneath your breath, or uttered silently in the mind. Repeating a mantra can help quiet your mind and foster a sense of inner peace and clarity.

• The four elements. In many traditions, the energies of earth, air, fire and water are considered to be imbued with wisdom. You could meditate on the rhythmic flow of water, the flickering of a candle flame, the solidity of the earth, or the air that’s around you. An awareness of the elements can awaken you to the interconnectedness of all things.

• A sound bowl. The resonant tones during a sound bath meditation can provide yet another anchor for focusing the mind. Listening to a singing or sound bowl can foster a state of deep relaxation and heightened awareness. The vibrations produced will resonate through your body, calm your nervous system and help quiet the chatter in your mind.

• Loving-kindness. Metta, or loving-kindness meditation, is a specific practice that involves cultivating feelings of care, compassion, and goodwill toward yourself and others. The anchor in this case is the felt sense of love radiating inward and outward to all beings. A series of phrases that encapsulate the meditator’s well-wishes may also be used as a focal point in this practice.

• Gratitude. If you want to cultivate feelings of contentment, abundance, and joy, a focus on gratitude is ideal. As a mediation anchor, it can help guide you back to a sense of appreciation and well-being in the present moment.

Ultimately, the anchor you choose should offer you a sense of stability. It should allow you to meditate without falling into rabbit holes or getting caught up in distractions. At the end of the day, it’s not the anchor itself that matters, but the awareness and sense of presence it cultivates within you.

Final thoughts

To be clear, there’s no one meditation anchor that reigns supreme. All of the ones mentioned here can be worked with to help you deepen your concentration and build your mindfulness muscle. What’s important is to find a focal point that’s right for you and your practice. Ideally, it’ll be one you can return to again and again and offers you a sense of continuity within your practice.

Not sure which anchor resonates most with you? This guided meditation walks you through breath, sound, and body sensations, giving you direct experience with each one.

Nevertheless, as your life grows and changes, so too will your meditation practice. And so you may find that different anchors serve you better at different times. It’s helpful to keep an open mind, and remain attuned to what’s most supportive to you in the moment.