Your Anchor To The Present Moment


Time: 10-15 minutes

What you need: Your dog, your zen den and your journal

Listen below to today’s lesson or read at your leisure.


The human body is always in contact with something. A chair, a mat, the ground. Today, we are going to use our relaxed dogs as our “anchor” to this world as we sit in meditation. An anchor simply roots a ship to one place, as will your meditation anchor will keep you in the here and now. Your anchor of choice will help you remain in a state of relaxed peace and continue to return you to the here and now. When you drift off into your thoughts (as you will most definitely do and that’s OKAY!) you use your mind to recognize your anchor and return to the place where it’s just you and your dog sitting and being.


After re-listening to Day 3’s relaxation meditation or using your box breathing technique with your dog in your Zen Den, sit beside him wherever he or she decided to rest.

Gently rest your relaxed hand on to your dog’s chest, shoulders or hips, anywhere it will not inhibit breathing or cause any sort of un-relaxatation or discomfort. (So no placing on stomachs here, especially if your dog is small). If you desire a timer, set one for five minutes. Make sure the alarm is set to a gentle melody.

Close your eyes, and make an intention for why you’re here today. Share your intention with your dog either silently or with your words. Take a deep breath and enter your practice. Once you become totally relaxed, focus only on the feeling of your hand’s contact with your dog. Try not to think about his breath, fur sensation or anything else but the feeling of the point of contact of your body and his. Gently look up with your eyes closed and feel your body float away, while paying sweet attention that you are still grounded and bonded to your animal.

If your dog gets uncomfortable or wants to move or walk away, let it be. Peace is the name of the game here for everyone. If he moves away from you, just focus on your bottom to the pillow or the contact of your hands resting in your lap. Nothing can ruin your practice.

If you find yourself wanting to walk away with your thoughts, simply refocus on your chosen point of contact. Remember, mind wandering is good, because it gives us the opportunity to realize our mind has wandered and to build the muscle by bringing yourself back to your focusing point, which in this case, is your body’s contact with your anchor.


What are some other anchors you can use to return your focus to when you get distracted?

Here’s my list:

  • Mala beads
  • The sensation of my breath in and out
  • The rise and fall of my own belly
  • Scents like essential oils and frito feet
  • The sound of my dog breathing

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