Finding center with mental anchors
We’ve all been caught up in life’s chaos (heck, this probably happens on the daily), so we intimately know how this feels. Our mind is scattered, all of our mental tabs are open, and we’re buzzing at an unsustainable speed.
Although we may feel like we’re spinning out of control, we actually have quite a bit of agency over each moment. Instead of continuously getting carried away by the current of life and all its demands, we have ample opportunity to come back to center - that place of permanent inner stillness that allows us to reconnect to our purpose, clarify our path, and execute efficient and effective action steps.
But, these opportunities don’t just happen. We have to create them. We have to find moments throughout the day to be present, to slow down, and to connect to what is happening right here, right now.
Unfortunately, even with the best intentions, we’re up against the brain’s Default Mode Network (DMN), which kicks into gear any time we’re not actively engaged in a task. As soon as we hit the brakes on a demanding task and choose to rest, the DMN says, “nope! Let’s ruminate about the past and plan into the future, shall we?”
Cool. Thanks a lot, DMN. I understand your utility, but a girl’s gotta rest every once in a while . . . I digress.
The point is that we need mental tools to deactivate the DMN and drop into presence, so that we can move forward with more intention. One such tool is a ‘mental anchor’. Mental anchors are short practices that quiet the mind, help us regain control, and allow us to focus on what’s important now.
Here are a few of the simplest and most effective mental anchors:
A single, deep breath
A mantra or cue word
A focal point
Any time you find yourself caught up in the craziness of your daily activity, take a moment to slow the heck down. Close your eyes and receive a full deep breath; remind yourself to “be here now”; or focus your gaze on an inanimate object (a focal point) while telling yourself that right now, you’re OK. None of these practices take more than 5 seconds and yet, their effect is profound.
In addition to helping us slow down, mental anchors can serve as powerful tools for:
Increasing focus
Gaining confidence
Improving health, by activating the parasympathetic nervous system
As you begin using mental anchors, give yourself a lot of grace. Mental conditioning takes time, patience, and a lot of practice. Choose one mental anchor to begin with, then start experimenting. You may find that a deep breath does wonders, but a focal point seems to have no effect. Or, that using a focal point in conjunction with a deep breath and a mantra is the most efficient way to harness your mind. If you find yourself forgetting to use the anchor, just make a mental note and try to be more aware the next day. Practice over perfection, and in time, you’ll recognize your ability to command your mind, instead of always letting it - and life - exert power over you.