Photo credit: www.mindful.org
In this guided practice, Sue Hutton presents a meditation technique that harnesses sensory awareness to enhance focus.
For individuals who are neurodivergent, conventional meditation methods might often feel frustrating or unapproachable. The discomfort in the body or heightened mental restlessness can create barriers, leading some to believe that these mindfulness practices are not suitable for them.
Sue Hutton is committed to changing this narrative, striving to make mindfulness and meditation more accessible for neurodiverse populations. She introduces what she terms “Dual Anchor,” a meditation technique that engages multiple senses to help direct attention more effectively.
Dual Anchor: A Meditation Technique for Wandering Minds
The Dual Anchor is a meditation informed by principles of neurodiversity. It aims to assist those whose minds tend to wander excessively by focusing on two sensory anchors simultaneously—specifically, sight and breath.
Many people carry a considerable amount of tension within their bodies, making it important to foster a sense of calming serenity during meditation. The goal is to cultivate an inner stillness, and bringing a compassionate mindset to this practice is essential. Approach the process with gentle curiosity and be mindful not to force anything that feels overwhelming or induces sensory discomfort.
To begin, shift your attention to a visual object in front of you. A candle flame can serve as an effective point of focus, but any object will suffice as long as you sit upright and observe it with full visual attention.
Concentrate on the essence of that object. As you fix your gaze, notice how your body begins to relax. Just as a filmmaker zooms in on a subject, focus intently on the object, allowing your mind to sharpen and letting everything else fade into the periphery.
As you engage in this observation, remember to relax your brow and jaw. Encourage your body to soften while you concentrate intently on the details of the object’s color, texture, and shape.
Next, let’s integrate breath awareness into this practice. Close your eyes momentarily to tune into your breathing. Allow your eyelids to rest gently, creating a serene inner space.
Pay attention to your breath in whatever way feels comfortable for you. Whether through sound—breathing audibly like the ocean—or by feeling the rise and fall of your chest or abdomen, connect with your breath. You might choose to place your hand on your belly, sensing the movement as you breathe in and out.
Throughout this practice, foster a deep sense of compassion for yourself. You may find a warm energy flowing through your hands, creating an intimate connection with your nurturing presence as you inhale and exhale. With every out breath, give yourself permission to relax further. This is your time to cultivate peace within.
Open your eyes once more and refocus on the object. Let’s merge the awareness of sight and breath. Immerse yourself in the visual presence of this object, maintaining a steady and unwavering focus. Relax your brow and jaw as you do so.
Now, synchronize your breath with this focused observation. Center yourself in the present moment, feeling the connection between your acute visual focus and your breath. Allow a gentle calm to settle within your body.
As you move through this rhythm of focused vision and mindful breathing, when you exhale, consider what else you can release or relax. What additional tensions can be let go of with each breath?
By concentrating on these two elements simultaneously, strive to deepen your commitment to this mindful practice, maintaining focus on both your breath and vision. Allow your body to soften, releasing tension from head to toe while sharpening your concentration on both objects.
As you connect with your breath, close your eyes again, letting them rest softly, and observe the sensations beneath your eyelids. You may notice shapes or light, encouraging further relaxation and a connection to the calmness within.
When it feels right, gently open your eyes. Look around the room, choosing different objects to focus on. Engage your vision as a grounding tool, noticing the textures, colors, and shapes. You might even name each object with a single word, avoiding lengthy descriptions.
This concludes our Dual Anchor meditation for today. Feel free to use this practice any time throughout your day. For more explorations in mindfulness and neurodiversity, you may visit my website at SueHuttonMindfulness.com. I hope you discover unique ways to integrate mindfulness into your life that resonate with your individual experiences. Thank you for sharing this meditative journey with me.
Source
www.mindful.org