A soft visual anchor

Welcome to A soft visual anchor. This is editorial guidance awaiting teacher review. Have a stable chair, a mat and suitable cushions nearby. Read the full series for supports and adaptations; use only comfortable, familiar transfers. Preparatory attention practice, not prolonged unblinking candle gazing. Avoid strain and seek advice for eye conditions; a candle is not needed. Choose only movements and transfers that are comfortable and familiar. Stop for pain, dizziness or feeling unwell. The session will move on automatically, with quiet spaces for practice and rest. Pause whenever you need more time. Timed blocks include setup, short repetitions, side changes and rest; they are not continuous holds. Keep breathing naturally. English movement names will be spoken. Sanskrit names remain on screen.

Stage 1 of 5. Supported chair seat. Arrange your supports and choose a comfortable starting position before beginning. Breath cue. Natural breathing. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. Another option. Use back support and a comfortable footrest; do not force an upright position. There will now be some quiet space for this invitation. You may adjust, rest or stop.

Stage 2 of 5. Comfortable meditation seat. Use a comfortable, familiar floor transfer with stable support. Begin from a seat on the mat; remain in the chair if a floor transfer is unsuitable. Breath cue. Let breathing remain natural. Sit on a cushion or chair. Choose eyes open or closed. Notice one ordinary breath at a time; when attention wanders, return gently. Shift or stop if uncomfortable. Keep eyes open on a plain stationary object at a comfortable distance. Blink normally; look away often. Another option. Sit with back support or rest on your side; meditation need not require sitting on the floor. There will now be some quiet space for this invitation. You may adjust, rest or stop.

Stage 3 of 5. Supported chair seat. Roll to a side if lying down, use your hands to sit up and transfer to a stable chair slowly if required. Breath cue. Natural breathing. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. Another option. Use back support and a comfortable footrest; do not force an upright position. There will now be some quiet space for this invitation. You may adjust, rest or stop.

Stage 4 of 5. Comfortable meditation seat. Use a comfortable, familiar floor transfer with stable support. Begin from a seat on the mat; remain in the chair if a floor transfer is unsuitable. Breath cue. Let breathing remain natural. Sit on a cushion or chair. Choose eyes open or closed. Notice one ordinary breath at a time; when attention wanders, return gently. Shift or stop if uncomfortable. Repeat only if eyes remain comfortable. Stop for headache or eye discomfort. Another option. Sit with back support or rest on your side; meditation need not require sitting on the floor. There will now be some quiet space for this invitation. You may adjust, rest or stop.

Stage 5 of 5. Study and reflection. Roll to a side if lying down, use your hands to sit up and transfer to a stable chair slowly if required. Breath cue. Unforced breathing; no synchronisation needed. Read a short passage from the linked study resource. Pause and write one question and one practical observation. Do not try to settle every philosophical question in one session. Another option. Listen to a passage or reflect on a short sentence instead. There will now be some quiet space for this invitation. You may adjust, rest or stop.

This session is complete. Remain comfortably supported for a moment and let your breathing settle. There is no need to stand up quickly. Notice the room around you. You can record your practice in My Ananda, or simply finish here. Return to a familiar session whenever it suits you.