Dropping the Anchor Practice
Step-by-Step Instructions
Acknowledge
Silently notice and name whatever is present inside you: thoughts, feelings, emotions, memories, urges, or physical sensations.
Adopt a “curious scientist” stance, observe without judging or trying to change anything.
Come Back into Your Body
While continuing to acknowledge your inner experience, intentionally connect with your physical self. Choose one or more of these:
Press your feet firmly into the floor
Sit or stand up tall, straightening your spine
Gently press your fingertips together
Roll your shoulders or stretch your arms/neck
Take a few slow, deliberate breaths
Engage
Shift your attention outward to your current activity or surroundings. For example:
Look around and name five things you can see
Notice three or four things you can hear
Notice any smells or sensations in your mouth/nose
Bring full attention to what you’re doing—reading, typing, walking, etc.
Repeat the Cycle
Run through A-C-E slowly 3–4 times (about 2–3 minutes total).
If pressed for time, do a single ACE cycle (30 seconds).
To deepen the practice, extend to 5–10 minutes, moving through ACE very slowly.
Why It Works
Grounding in the Present
Dropping anchor shifts your focus from internal “storms” (rumination, panic, flashbacks) to direct sensory and bodily awareness, preventing you from being swept away by difficult thoughts or feelings.
“Circuit-Breaker” Effect
By deliberately broadening your attention (inner experience + body + environment), you interrupt automatic, distress-driven patterns—worry, obsessing, or impulsive urges—and regain self-control.
Embodied Mindfulness
Engaging both mind and body simultaneously fosters a sense of stability and safety, helping you stay “anchored” until emotional waves naturally subside.
Versatility & Practice
You can use Dropping Anchor anytime, anywhere—before a stressful meeting, during a panic wave, or even as a routine check-in—to build resilience and present-moment clarity over time.
