Gathas and Anchors | EMBRACE Sangha

Gathas are short poems that help bring our focus to the present moment. In our Plum Village tradition, we often practice breathing with gathas to guide our

in-breath and our out-breath.

Sometimes when we practice or offer trauma-informed mindfulness in Sangha, we might not focus on the breath or close our eyes. We may choose to write a new gatha for our practice.

Here is a gatha to try. Choose freely: walking, sitting, or laying down, eyes open or closed.

A Gatha for Grounding

Breathing in,

I feel the ground solid below me

Breathing out

I grow more solid and free.

In, solid below me

Out, solid and free.

Breathing in

I hear sounds and name colors I see

Breathing out

I soothe my body, mind and heart

In, sounds and colors

Out, soothing.

Sometimes we feel in rough waters and need a safer harbor. Anchors offer us another choice besides focusing on the breath. Here are some anchors you can try.

Try a body scan, noticing sensations that you find pleasant, unpleasant, or neutral.

Sounds. Let sounds be your focus perhaps naming or just noticing the sounds as pleasant, unpleasant, or neutral. Play music or nature sounds.

Looking around, scan your environment naming colors and shapes.

Count. Repeat. Choose any number: 5, 10, 14, 108.

TTouch. Hold your belly, your cheek, your chest, your hands. Use gentle massage or tapping.

Feel your heartbeat at a pulse point of your choice.

Stretch and move your body gently.

Hum or sing.

Call to mind an image of a pet, a beloved person or special place where you feel safe and at ease. Rest deeply with this awareness in detail.

Silently or aloud, use a mantra of your choice. One word or a phrase: Safe. Peace. Boundless belonging. I am safe. I walk in peace.