“A ship in harbour is safe, but that is not what ships are built for.” — John A. Shedd
A few short years ago there was no such thing as a meditation app. Today, there are hundreds. On just one of them — Insight Timer — you can select from 15,000 guided meditations from over 3,000 teachers.
Despite all that choice, there are really only about a dozen different things you can focus on when you meditate, and only about two different ways to go about it.
Most people don’t take advantage even of these limited options. Instead, they follow a simple formula:
Focus on A. When distracted by B, focus on A.
‘A’ in this equation is your ‘anchor’ or meditation object.
Typically, your anchor is the breath, but it could also be the body, a sound or mantra, or a visualisation or visual object. Less commonly you might focus on a thought or emotion, a concept or memory, or an idea (like loving-kindness). You could also focus on movement (as in yoga, tai chi or walking meditations), or even pain.
If you’ve downloaded an app, listened to a guided meditation or attended a meditation class, you’re probably familiar with this recipe. It’s most frequently expressed in the hackneyed rubric “When you notice yourself thinking, gently return your attention to the breath.”
Now, if your goal in meditation is to stop thinking, following this instruction might make sense. But why else might we try to ‘anchor’ our attention in this fashion? What purpose does it serve?
In other words, what is the role of an anchor?
From Wikipedia: “An anchor is a device, normally made of metal, used to connect a vessel to the bed of a body of water to prevent the craft from drifting due to wind or current.”
An anchor is used when there’s no one at the helm. For example, when a boat is in harbour, or when everyone on board is fishing.
So if we’re using an anchor during meditation does that means that there’s no one at the helm?
This, I believe, is a commonly held assumption. We’re led to believe that our minds, or thoughts, are out of control — and that they need to be tethered, anchored, or held in place in some way, lest we drift into dangerous territory.
But are our minds really that dangerous? Perhaps if we let them drift we’ll find ourselves pleasantly becalmed? Do we need an anchor when the sea is flat and the weather is fine?
Or might we manage perfectly well with the many other tools at our disposal; the rudder, the keel, the sails and sheets, the wheel itself. Can we not steer, and even right ourselves, without dropping anchor?
And what if we don’t want to sit in one place? What if we want to explore? What if the fishing is better further out from shore?
I’d like to suggest that the first thing you do in meditation is weigh anchor. You’ve probably spent enough time focusing during your working day. It’s time to go sailing! You can trust the wind. You have a compass. You can navigate your way easily through a few waves. You can notice the changing weather conditions and currents. And you can adjust your course using the rudder and sails. Doesn’t this sound more interesting than sitting in the harbour? You can get out and see the world. There are places to visit and discoveries to be made. Deserted islands. Hidden treasures. Reefs teeming with fish. Dolphins cavorting. If there’s foul weather brewing you may seek shelter in a bay. And should you run afoul of pirates, well, even then you might prefer to run on the breeze rather than drop anchor.
Of course, this doesn’t mean that you can’t use your anchor, when circumstances call for it, or even out of simple curiosity. An anchor does have its uses.
If you’re sailing in treacherous waters, or too close to the rocks, in unvafourable winds, then it might be wise to drop anchor.
If you’ve been sailing all day and find yourself in a lovely sheltered bay, again, you might decide to drop anchor and rest for a while.
And if you are way out to sea, beyond the sight of land in any direction, unsure of where you are or whether you are drifting south, again, you may choose to rely upon an anchor.
Otherwise, why not sail?
Do you use an anchor when you meditate? If so, do you use it all the time, or just when you feel like it’s required? Does the idea of sailing through your mind scare or excite you? Let me know in the comments below. I’d love to hear your thoughts.
And if you’d like to try out an anchor-free meditation, this meditation on finding your focus, or this one on finding your meditation mojo are both good places to start.
Time for a book I think Matt. You write so beautifully and give much needed clarity. Thank-you for all the time you put into you posts. Warm regards, Majella
Thanks so much for your appreciative comments Majella. They mean a lot.
Such a well written and helpful article Matt, well done!
I love the mindset of being able to choose how you want to sail your boat ( your mind ). I personally enjoy sailing when it comes to meditation rather than throwing down the anchor in fear of the unknown.
Thanks for your kind words Camille. Happy Sailing!
Love the imagery in this article, Matt. I love the idea of sailing, drifting and navigating through meditation. What an adventure. I think it’s why I love silent meditation so much as I then feel free to feel, think and investigate.
Thanks Louise. I guess not everyone may want to captain their craft, but like you, I enjoy the sense of freedom that comes from choosing where to sail.
Did not know you are a sailor, too!
Beautiful writing and thoughts, thanks, seriously!!
Xx
Thanks Minnie. Truth be told, I sail better when I’m sitting on a meditation cushion.
Huge laugh!!
Now get this: awake in Hanoi at 2 am not sleeping, did some good email work ( which I never do at home, phone far from bed) still awake of course, then, why not Matt’s sleep meditation so I did. First time listened to,your guided ( or any!) and want To congratulate you further for excellent images and directions and all ( cork bobbing, ocean again)(which i use in my own sleep imagery) really goodv’work’! Congrats and can say more later.x
Thanks for such a lovely post, Matt. I’ve been finding this, too. I want to unpack certain things in my mind, but every guided meditation is about focusing on the breathing. This was really refreshing thank you! 🙂
You’re very welcome Kirsty. And yes, focusing on the breath has its benefits; but it can become very limiting if it’s your only option.
Love it. Especially when you present options for not dropping the anchor. This article was well worth reading and I am looking forward to the next one. Off sailing real soon. Many thanks.
Enjoy the sailing Sue! I’m glad you found the article useful.
Beautiful metaphors. Reading this has giving me more clarity on the topic than I had in class, and since discussing the anchor/rudder in class, I’ve noticed my meditations since have more freedom.
If I hold awareness as the ship sails through the fog, I am safe to explore.
It is nice to drop the anchor at times to appreciate and experience the sights around me through stillness before moving on. (better attend to a thought, rising emotion, strong insight, etc) If I allow the ship to float freely along and let go of all control, I may miss a beautiful vista, or only catch a glimpse of it.
I also use the anchor as an indicator of my state of mind and focus quality. If I anchor and hold the ship still, then I feel that I have focus control and am rested. If the ship is berated by waves and the anchor pulls from the ground and is taken away, then my state of mind may be restless or tired. Both scenarios are fine and I still let the waves take me in the later scenario, but I now have insight into my state of mind and quality of attention that I might not have unless I tried to drop the anchor first.
We can sail cautiously, stopping to allow the fog to clear as needed, or cruise along the surface, it depends on the weather.
Well that’s enough metaphors for a couple of months. Great thought provoking read.
Thanks for taking the time to comment Beau. I’m happy to hear that you’ve discovered a sense of freedom and exploration. That’s where a rudder comes in handy!
Love this refreshing open-minded approach… sometimes weighing anchor and drifting is just the thing … other times god I need to drop that anchor! Great to have versatility with our craft. Thanks for this Matt.
Thanks Shakti. I’m glad you enjoyed the article. I like your continuation of the sailing metaphor and agree that ‘versatility with our craft’ is key.
Very interesting Matt. I found “Finding your Focus” meditation one of my favourites.
Much appreciation.
Thanks Corina. I’m glad you enjoyed the Finding Your Focus meditation.