Dropping Anchor
The dropping anchor practise comes from the analogy of sailing a ship out at sea. Things are sailing along pleasantly until you notice dark clouds forming and the seas around you getting more choppy…you know from experience that a storm is brewing.
Experienced sailors advise that the best strategy for managing the ship during a storm is to pull in the sails, batten down the hatches and drop anchor. It’s important to take appropriate action to manage the boat during the storm, as trying to ignore the storm and press on regardless is likely to result in damage and possible capsizing.
Sometimes in a crisis or during situations that cause us significant anxiety, distress or anger, it can feel like we are caught in an emotional “storm” – tossed around by the “waves and wind” of distressing thoughts and strong emotions. Sometimes we find ourselves in the middle of a storm which seems to have come upon us, almost without warning. When we feel overwhelmed by our feelings and thoughts, we can lose track of our surroundings; and like being in a storm, it is hard to see and think clearly.
Dropping Anchor is a mindfulness technique of Grounding - getting connected back to solid ground or terra firma. The technique is designed to bring our attention back to the present moment - to This, Here, Now.
It can be very difficult to calm the mind during times of distress or heightened emotions. These situations often occur with other upset people and in places outside our comfort zone. Dropping Anchor is a simple practice that can be done whenever and wherever we are. Practising this skill over time can help us feel more stable, improve our ability to handle stressful situations, and repeated use can help us feel calmer during storms.
Although Dropping Anchor doesn’t make the storm go away, it does provide safety for the boat until conditions are calmer i.e. it “anchors” the boat.
Follow the instructions below to ‘drop an anchor’ when you notice yourself getting overwhelmed by your emotions and thoughts:
Pause for a moment wherever you are to re-orient yourself with your surroundings…centre yourself.
Close your eyes and take a deep breath… notice how your chest rises … and then just let the breath flow out noticing how your chest falls back … don’t force anything.
Take another deep breath in……and then just allow the breath to exhale out ….notice your breathing in and out…
Whether you’re standing or sitting, firmly plant your feet into the ground, feeling the muscles in your legs tense up. Notice in turn where each foot is pressing to the ground…feel the ground through each foot.
Straighten - Stand or sit up straight feeling the muscles in your back contract. If you are seated in a chair notice where your back is touching the chair. Then notice how your backside presses into the chair.
Now, open your eyes and look around you. Notice and describe to yourself three things that you can see. Notice the details of each of them in turn. It doesn’t matter how small or what it is that you notice. For example, if you practise dropping anchor whilst in the dentist’s chair, you might look at the ceiling and notice a hexagonal shaped bolt painted white, or a green fern leaf out the window, etc..
Next, listen to sounds that happen to be present. Notice and describe three sounds that you can hear. Notice the details of each of them in turn eg the hum of a fan, or a dog barking down the street, etc..
Next, try to notice any smells…eg the garden, wet washing, cooking smells…Notice the details of each of them in turn
Is there a particular taste in your mouth? Notice and describe the current taste in your mouth.
Repeat the exercise until you feel more calm or grounded - Notice your breathing… Feel the texture of the chair you’re sitting on or the gentle breeze on your cheek as you stand on the verandah; Plant each foot foot firmly into the ground; Look around and see 3 things you haven’t noticed before; hear? smell? taste? …
Dropping anchor can also be done lying down. The practise is the same i.e. first noticing the feelings of your body pressing into the bed, couch or ground (you can do it lying on the beach for example). Press your heels into the ground noticing the tension of your calfs and legs as you do this. Notice progressively how your backside, back, shoulders and head are all pressing down and are solidly connected to what’s underneath you. Then follow the same steps 6-10.
It’s normal for your attention to wander whilst you do this mindfulness practise - particularly when you first set out to try it. Like any new exercise it gets easier and better the more you do it. .When you notice your mind has wandered off onto a different train of thought, gently bring your attention back to the exercise. It’s all fine ...just observe this and notice again what you are observing.
You might find that practicing this exercise doesn’t make all the distressing thoughts and feelings go away. That’s ok. See if you can create a bit of space between yourself and your distress. You may also notice yourself making judgements about yourself or others. This is a common and almost automatic response. If this happens, simply notice that a judgement has been made, let it go and gently bring your attention back to whatever it is that you are observing.
You can also follow the Dropping Anchor practise with the associated practise of Leaves on a Stream which can help with letting thoughts go.
DR PHELAN | UPLIFT CENTRE