⚓ DROPPING ANCHOR
Mindful Awareness: In, Through, and Around
From Ashley Russell, EMDR Therapist | emdrbristol.org
🧘♀️ What Is Dropping Anchor?
Dropping anchor is a gentle, mindful practice that helps you reconnect with your body and your surroundings — moving your awareness inward, outward, and back again.
It’s a grounding skill for when your mind is racing, your body feels overwhelmed, or you just want to feel present.
🧭 How to Practice
🛠 Why It Helps
🌿 Ashley’s Tip
“You don't need to get it right - just notice and your nervous system will get it right.”
🔁 Practice This Often
Use Dropping Anchor anytime you feel scattered, overwhelmed, or disconnected.
With repetition, it becomes a calming habit you can access wherever you are.
📄 Download this as a printable PDF:
👉 DROPPING ANCHOR – Ashley Russell
🖋 Created by Ashley Russell, EMDR Therapist | emdrbristol.org
✴️ Adapted from the work of Russ Harris (Acceptance and Commitment Therapy).
Please share with credit to keep the care connected to the source.
Mindful Awareness: In, Through, and Around
From Ashley Russell, EMDR Therapist | emdrbristol.org
🧘♀️ What Is Dropping Anchor?
Dropping anchor is a gentle, mindful practice that helps you reconnect with your body and your surroundings — moving your awareness inward, outward, and back again.
It’s a grounding skill for when your mind is racing, your body feels overwhelmed, or you just want to feel present.
🧭 How to Practice
- Turn your awareness inward.
Notice and describe to yourself what you find inside:- Feelings or emotions
- Physical sensations (tightness, warmth, tension, fluttering)
- Thoughts or memories passing through
- Shift your attention to the boundary of your body.
Feel your skin — what is touching it?- The chair, your clothes, the air on exposed skin
- Temperature, pressure, movement
- Expand your awareness outward.
Notice yourself in the space around you.
Use your senses to map this space:- Sounds, light, smells, objects nearby
- How your body relates to the room or environment
- Pendulate your attention.
Move gently between inner sensations, skin boundaries, and the outside world --
going back and forth at your own pace. - End on something neutral or pleasant you noticed.
Take a deep breath, focusing on this sensation or perception.
Let it settle your body and mind.
🛠 Why It Helps
- Builds connection between body, mind, and environment
- Interrupts overwhelming thoughts or emotions by gently reorienting awareness
- Helps you find grounding and safety without needing to “fix” anything
- Teaches your nervous system it’s safe to notice and return
🌿 Ashley’s Tip
“You don't need to get it right - just notice and your nervous system will get it right.”
🔁 Practice This Often
Use Dropping Anchor anytime you feel scattered, overwhelmed, or disconnected.
With repetition, it becomes a calming habit you can access wherever you are.
📄 Download this as a printable PDF:
👉 DROPPING ANCHOR – Ashley Russell
🖋 Created by Ashley Russell, EMDR Therapist | emdrbristol.org
✴️ Adapted from the work of Russ Harris (Acceptance and Commitment Therapy).
Please share with credit to keep the care connected to the source.