Mindfulness and Meditation Guided Meditations 6-Minute Video Meditation to Hold Your Attention Anchor awareness on the breath By Andria Park Huynh Andria Park Huynh Andria is the senior editor at Verywell Mind, supporting the management of new content production and shaping editorial strategy. Learn about our editorial process Published on March 28, 2024 Print Verywell Mind / Getty Images Close Getting Started Find a quiet place to sit comfortably upright—at the edge of your bed, on the floor, or in a chairClose your eyes and tune into the breath or another point of focus to be fully presentRelax your body—loosen your shoulders, unclench your jaw, and soften your brows 6:33 For as long as we are alive, our breath is one of our only true constants. We hardly notice when we inhale or exhale as we go about our lives unless we draw attention to it. That's given we're immersed in the present moment, which isn't easy for our minds to do. Just as an anchor holds down a ship, our breath can act as an anchor to hold our attention steady in the here and now. It may be helpful to silently say the word “in” every time you breathe in, to help keep your attention on your inbreath, and "out" every time you breathe out, to turn your attention to the sensation of your exhale. Use this meditation to discover how to use your breathing anchor as a focus point. This meditation is also a part of Verywell Mind's 30-day meditation email series, Pause & Play. Sign up here to subscribe and continue your mindfulness journey with us. For more videos, check out our meditation library. For more inspo How to Practice Focused Meditation in Just 30 Minutes 7 Useful Tips for Improving Your Mental Focus Mindfulness Meditation Exercise for Anxiety 7-Minute Video Meditation to Settle a Restless Mind By Andria Park Huynh Andria is the senior editor at Verywell Mind, where she helps manage new content production and shape editorial strategy to deliver the highest quality mental health content in the category. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit