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The breath is often used as an anchor for mindfulness meditation from "summary" of The Mindful Way through Depression by J. Mark G. Williams,John D. Teasdale,Zindel V. Segal,Jon Kabat-Zinn
When you practice mindfulness meditation, it can be helpful to have a focal point to bring your attention back to the present moment. The breath is a common anchor used in mindfulness practices because it is always with us, easily accessible, and constantly changing. By focusing on the sensations of breathing, you can cultivate a sense of awareness and presence in the here and now. As you pay attention to your breath, you may notice the rise and fall of your chest or the sensation of air passing in and out of your nostrils. As thoughts, emotions, and sensations arise, you can acknowledge them without judgment and gently guide your attention back to the breath. This process of coming back to the breath helps you develop the skill of staying present and centered amidst the ebb and flow of your inner experiences. The breath can also serve as a barometer of your emotional state. When you are feeling stressed, anxious, or overwhelmed, your breath may become shallow and rapid. By tuning into your breath, you can become more attuned to your body's signals and learn to regulate your emotions more effectively. As you deepen your awareness of the breath, you may begin to notice subtle shifts in your mood and energy levels, allowing you to respond to challenges with greater clarity and composure. Incorporating the breath as an anchor in your mindfulness practice can help you build resilience, cultivate self-compassion, and develop a sense of inner calm. By returning to the breath again and again, you reinforce your ability to stay grounded in the present moment and navigate the ups and downs of life with greater ease. As you continue to explore the transformative power of mindfulness meditation, the breath can serve as a reliable and steadfast companion on your journey towards healing and self-discovery.
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