Keep Your Sense Of Self

Meditation is a powerful tool for self-discovery and peace, but sometimes, it can feel like you’re losing touch with yourself. You might experience what feels like an “out of body” sensation or lose your sense of self completely. As a meditation teacher, I’ve worked with many clients who face this challenge, and I’ve experienced it myself. In this article, I’ll guide you through how to stay anchored during meditation, so you can remain connected to your body, mind, and environment—without feeling overwhelmed.

“Mindfulness is a direct path to the present moment, and in that present moment, we find the anchor that will hold us steady.” – Jack Kornfield

The Common Experience: Losing Your Sense of Self in Meditation

Many meditators, myself included, have experienced what it feels like to “lose” ourselves during meditation. Some of my clients describe feeling like they are “out of body” or that their sense of self is fading. This phenomenon occurs when our focus becomes too absorbed in a particular thought, sensation, or spiritual experience, leaving us disconnected from the present moment.

When this happens, it can feel jarring, and for some, it triggers anxiety when meditating. The loss of control over your sense of self and surroundings can make meditation uncomfortable. If you experience this, you’re not alone. It’s actually a common issue, and there are ways to address it while continuing to practice effectively. The key is meditation anchors.

“An anchor is a tool to help keep your mind rooted in the present moment, preventing it from drifting off into distractions.” – Paul Harrison

Why We Lose Anchor

Understanding why you might feel unanchored in meditation involves both science and spirituality. Here’s a breakdown:

Perspective	Explanation
Scientific	When attention becomes overly absorbed in thoughts or sensations, the brain can temporarily disconnect from external stimuli, similar to dissociation. This makes you feel “out of body” or mentally detached. [1]
Psychological	Like intense daydreaming, deep internal focus can cause a temporary loss of body awareness and spatial orientation. This is common when meditating without an anchor.
Spiritual	Some interpret this sensation as heightened awareness or spiritual transcendence. While these states can feel expansive, they may also lead to discomfort if you’re not grounded.

Staying anchored helps you enjoy the benefits of meditation without feeling destabilized.

The Power of Being Anchored During Meditation

When I say “anchored,” I’m referring to staying connected to the present moment and the world around you, even when your mind begins to drift or feel unmoored. Anchoring is about finding a solid point of reference—something that keeps you grounded, whether that’s the sensation of your body, your breath, or the environment. It allows you to stay rooted in the moment while still exploring deep states of awareness.

Being anchored means that even when you’re experiencing altered states of consciousness or getting lost in meditation visions, you can maintain a sense of control. You’re still able to notice and experience what’s happening without getting completely absorbed by it. Anchors can vary from person to person, but the key is finding what works for you and using it to guide your practice.

Techniques to Stay Anchored During Meditation

Here are a few techniques I use personally and recommend to my clients to stay anchored during meditation:

1. Slightly Open Your Eyes

Instead of closing your eyes completely, try meditating with them slightly open. This subtle change can help you to stay aware of your environment without disrupting your practice. The light and shapes in your surroundings can serve as a grounding force, bringing you back to the present moment.

2. Use Mindful Reminders

One of the simplest but most effective techniques is to remind yourself of where you are and what you’re doing. When I meditate, I say to myself, “I am sitting, my feet are on the ground, my body is supported by the chair, and I am breathing.” This simple phrase pulls my attention back to the body, which is my anchor during meditation.

3. Label Your Thoughts

If you feel yourself drifting away mentally, label the experience. For example, I’ll say to myself, “Mind leaving… Mind returning.” This act of labeling what’s happening gives me a chance to acknowledge it without getting caught up in it. It’s a simple yet powerful way to stay present.

4. Tap or Move Your Body

If you’re losing touch with your body, I recommend incorporating some physical awareness. Try lightly tapping your legs or arms, or gently moving your fingers or toes. The physical sensation will bring you back to your body and prevent you from slipping into dissociation.

5. Focus on Your Breath

The breath is one of the most effective anchors in meditation. By focusing on the sensation of the breath entering and leaving your body, you create a constant point of reference. If you notice your mind wandering, bring your attention back to your breath.

6. Use a Mala

A mala (a string of meditation beads) offers a simple, tactile way to stay grounded. Gently move your fingers from one bead to the next with each breath or mantra. This gives your hands something to do and your mind something to focus on—keeping you anchored in the present.

The Benefits of Anchoring

Benefit	How It Helps
Grounded Presence	Prevents dissociation and keeps you in your body
Emotional Stability	Reduces anxiety and overwhelm
Deeper Awareness	Lets you explore your mind safely
Spiritual Balance	Helps you integrate spiritual insights without losing your sense of self

Conclusion: You Are in Control of Your Meditation

Meditation is about exploration, but it’s also about maintaining a sense of self. Whether you’re experiencing deep spiritual messages or simply trying to focus your mind, staying anchored helps you find balance and control. You don’t have to lose touch with yourself to explore the depths of your mind.

With these techniques and the power of anchoring, you can regain control of your meditation practice and make it a more fulfilling and grounded experience.

If meditation feels impossible right now, I can help. Book a private session, and let’s get you unstuck.