Mindfulness 101: Tool #5

By Vitina | Comments: 2 | July 12, 2017

Let’s relieve a little bit of anxiety around meditation.

It’s better to meditate for 2-5 minutes every day vs 30 minutes once a week.

Meditation is a habit. When you start going to the gym, depending on your fitness level you probably won’t get a six pack after the first session if that is your goal. You are very lucky if that does happen.

Just like any habit, the mind can be trained.

Imagine you’re on a ship. You take out the anchor and drop it in the ocean. Even with an anchor, the ship can float off.

Your thoughts are just like the ship in this circumstance. And what you’ll be learning today are “anchors” to bring your mind back in.

But first…

It’s important to know why you meditate or the benefits of meditation to use as a motivator to actually do it.

Some motivating reasons to meditate is to:

  • Ground myself
  • Calm my mind
  • Manage my emotions better
  • Relieve stress
  • Improve my relationships

Any others?

Making meditation a habit:

Finding one time a day and add it to something you’re already doing. Figure out a time that works best for you. And do it at the same time every day. Ex. After you brush your teeth.

How long are you going to commit to? Make it reasonable (2-5 minutes) especially if you are starting out.

TOOL #5:

Anchor In

Let’s play around with 3 anchors today to see what works best for you. Put your phone on airplane mode and use the timer so you can let go of time.

  • 2 min – Listening to the sounds around you

  • 3 min – Concentrating on your Breath

  • 5 min – Mantra (see below)


  • So Hum (I am) – Inhale So, exhale Hum
  • Inhale Peace, exhale Love
  • Inhale Accept, exhale Let Go
  • Inhale Hakuna, exhale Matata – (It means no worries for the rest of your days!)

Meditation is supposed to spark curiosity and playfulness. So have fun exploring!

Don’t feel guilty or bad when the mind wanders – Smile each time you catch your mind wander.

Life will still throw you curve balls, but meditation helps you to flow with the waves rather than swim against the current all the time.

Do you use any good “anchors” you could share? Comment below!


  • Vita blumenthal
    August 13, 2017

    I think about the jungle in mexico…the sounds of the water, the smell of the air, the peacefulness.

  • Anne-Li
    October 20, 2017

    I think about the sunset in costa rica sitting at the beach and meditate

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